Last Day Before Christmas!

Home/CrossFit Ktown Knoxville, Uncategorized/Last Day Before Christmas!

Last Day Before Christmas!

First annual 12 days of Christmas Ktown WOD! Thanks for everyone who came out!

First annual 12 days of Christmas Ktown WOD! Thanks for everyone who came out!

Warm-Up: Tire Drags (Sleigh Pulls) x 4, 100 Jump Ropes, Repeat Tire Drags

Front Squat: 5RM

MetCon – 3 Rounds For Time:

5 Muscle Ups

30 KB Swings (50/35lbs)

-Twas the night before Christmas (eve) when all through the gym, not a CrossFit’er was stirring, not even a…..wait a minute, that’s not right! More like this:

‘Twas the night before Christmas (eve) when all through the gym,

The WOD on the white board did look quite grim.

The rings were hung by the rack with care

In hopes that St. Spealler would soon be there.

Muscle ups and swings, 3 rounds for time.

Executed so quickly, it’s considered a crime.

I crept to the door to sneak me a peak,

From the looks of the Saint, he’s as strong as a freak!

He crashed through the window then took off in flight,

Reciting, “Merry Christmas to all, and to all a good night!”

I rushed in the door and addressed the KB,

Started cranking out reps as fast as can be.

With sweat dripping down and my muscles fatigued,

I could not help that I fell to my knees.

While catching my breath I began to snicker,

For I had beaten Saint Spealler, 10 seconds quicker!

So hear you this! For now I wear the crown,

Fitness is my throne, acquired through CrossFit Ktown.

-Coach CBo

Don’t forget we are closed tomorrow, the 24th, Christmas day, the 25th, and NO class on Saturday morning the 26th! Just another reminder that we will NOT be having a 6:30PM class on New Year’s Eve and on New Year’s day we will NOT have ANY class in the AM sessions. Classes will resume back to normal on the 1st of January at 3:30PM.

Merry Christmas you guys, God bless!

Santa CBo

By | 2017-04-25T14:40:03+00:00 December 23rd, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Brandon December 23, 2009 at 4:25 pm

    I’m not gonna lie, Caleb – very impressed.

    8.5/10. (minus 1.5 because I’m pretty sure Spealler would wipe the floor with you on this workout ;) )

  2. Coach Cbo December 23, 2009 at 4:27 pm

    Fudge…I was going for a 9! But thanks brother :)

  3. Coach G December 23, 2009 at 5:57 pm

    Hahaha, nice work, brah. 10 out of 10.

    And Jonathan, great post yesterday. Seriously.

  4. Taylor December 24, 2009 at 10:06 am

    Merry Christmas…let’s give thanks for what is best in life

  5. Jessie December 24, 2009 at 10:50 am

    CBo that was amazing. I feel like it should go up somewhere…or be sent to Spealler

Comments are closed.