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Last week of CFSB

Last week of CFSB

Mama boaz getting some work done

Mama Boaz getting some work done

Warm-up: Hip Mobility Drills

Back Squat: 5RM

50 Double Unders

MetCon – 3 rounds for time:

10 Front Squats (105/75lbs)

15 Pull-ups

10 Burpees

New faces, ’09 Crossfit games chatting, and hard Knoxville work ethic are all things that we’ve been seeing a lot of here in the last week. This is the last week of the strength bias and everyone is looking tired, but spirits and PR’s are higher than ever! Four more days, then we’ll be backing off for a week before we fill up that PR board that has been making your eyes twinkle for the last month!


By | 2017-04-25T14:40:23+00:00 July 13th, 2009|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Doug July 14, 2009 at 6:42 am

    I’m pretty sure that MetCon was incredibly difficult.

  2. forrestlong July 14, 2009 at 8:01 am

    can we get a 6 wk program for mastering the kip

  3. crossfitktown July 14, 2009 at 9:17 am

    Funny you should say that Forrest…..*see post CFSB cycle for help*

  4. Jessie July 14, 2009 at 4:46 pm

    I just showed mom that pic. She loved it and says she’s not sore today! And Doug, you have failed me again by not showing up to the Saturday morning workout.

  5. forrestlong July 14, 2009 at 5:04 pm

    wait…which cfsb post?? mainsite or here?

  6. Coach Cbo July 15, 2009 at 8:09 am


Comments are closed.