Breaking it down at Regionals.

Warm-up: 20 Arm Circles (Forward/Backward), 20 Body Hugs, Lat Stretch (30 seconds), Frog Stretch (30 seconds), 10 Hang Muscle Snatch (45/25lbs)

Clean: 1RM

Squat: 5RM

Press: 5RM; back off 10% and do 1 max set of reps

MetCon – For Time:
400m Weight Carry (100/70lbs)

It’s the last week here at the original CrossFit Ktown. It’s been a good year and a lot of fantastic people/CrossFitters have come through our doors. We can only hope our next spot will be filled with as many amazing peeps and memories. As we say goodbye to this chapter of Ktown, we thought it would be a good time to remember some of our favorite Ktown moments.

In no particular order…
1) Death Days and all of the nasty, sweaty people it brought with it.
2) Rachael (aka Diva) finally dropping under the barbell in a full squat clean.
3) The addition of two new coaches, Taylor Layman and Erin Slocum.
4) Geri Scalf getting on the board for her 1RM Press.
5) The morning ladies learning how to bring intensity to MetCons.
6) Becca Alberts thinking she DL’ed 155, but really CBo had 205 on the bar.
7) Our Saturday rowing seminar hosted by the amazing Sarah Arms.
8) Leanne Morgan and Travis McCroskey winning our first Paleo Challenge.
9) Brandon, G, Jerepops, and more lanning at the gym late on Saturday nights (nerds).
10) Finally getting “the intimidator,” Kirsten, to come to a free Saturday class and love it.
11) Duct taping weights to the bar so Taylor can DL more.
12) Wiping all the coaches’ names off the PR board because so many members had achieved that status.
13) Samantha, Callie, Erin, Kirsten, and all the other girls getting their first kipping pull-ups.
14) Miss J/ Travis/ Taylor getting their first muscle-ups.
15) James doing broken thumb burpees.
16) Affiliate team practices on Saturdays.
17) You all doing Murphy in the snow and ice.
18) Our Christmas party and the fight over the “Edward” poster.
19) Watching Ben and his lil bro do Fight Gone Bad (and his bro puking).
20) Having Brandon’s Christmas Fran and our “Rip” boxes posted on the mainsite.
21) The first time our Saturday class broke 30 people.
22) Watching Lee complete the “Row 1K, Run 5K, Row 1K” WOD.
23) Seeing you all do the Halloween workout in your “Fran,” “Cow,” “Bruno,” and other costumes.
24) Megan’s first Rx’ed “Angie”.
25) Coach G failing his own named WOD because it was so hard.
26) Travis setting a PR on the snatch and it being the most beautiful one ever.
27) The 6AM class getting up at the crack of dawn even in the winter cold.
28) The D-Day workout from last summer with G, CBo, Kyle, and Forrest.
29) Our Grand Opening Celebration with over 100 people with Blake manning the grill.
30) And finally the amount of sweat we’ve mopped off our mats, cleaned from the barbells, and wiped from the KBs (but not the DB’s…we let those get gross.)

Post your favorite Ktown memories to comments,
<3 Coach Miss J

By | 2017-04-25T14:39:38+00:00 July 26th, 2010|CrossFit Ktown Knoxville, Uncategorized|14 Comments


  1. Brandon July 26, 2010 at 9:16 pm

    Mine would be either the 5k row or the Hawaii WOD 5. Taylor? Can I get an amen?

  2. Brandon July 26, 2010 at 10:11 pm

    In all seriousness though … it would have to be the Regionals comp in general, but specifically the team 5k. Four awesome individual performances combined for team CFKT finishing 3rd in the WOD. And the pictures are proof that we left absolutely everything on the table for that one…

  3. Adam July 26, 2010 at 10:29 pm

    The morning that Taylor and I lost our minds from doing 1rm squats at 6am and from that the knee dance was conceived and patented.

  4. Taylor July 26, 2010 at 10:35 pm

    I would agree with Brandon on both counts. However, I would also like to add

    1)Garage Games in the frigid cold
    3)The smells of the paleo challenge (Blake –
    4)Most importantly: all the skeet that will be left behind

    Here’s to you Ktown 1.0

  5. Brandon July 27, 2010 at 7:48 am

    Seconded for GG in the cold.


    1) Caleb finally getting 100 DU in 60 seconds and ninja kicking the wall.
    2) Playing around on saturday mornings (suitcase DLs, clean throws, various other “party tricks”)

  6. Dougie Fresh July 27, 2010 at 10:26 am

    Garage Games, fo sho. So many shrimp skampis.

  7. Dougie Fresh July 27, 2010 at 10:26 am

    Also, the day we made up the skeetret (secret) handshake.

  8. Ben July 27, 2010 at 10:37 am

    personally- the day i hit a 225 clean and jerk, when I really thought there was no way!

    Erin, seeing her hammer out pull-ups and regular push-ups

    Rachel, see her tear into the WODs while leaving the diva behind.

    Besting Taylor in the 1RM pull-up (side note: I have recently been bumped off the mountain by my arch nemesis of the weighted pull-up, T-Bag).

  9. Erin July 27, 2010 at 10:52 am

    In addition to what’s already been noted…

    1. Ben having the longest-standing number to beat on the board forever with the weighted pull-ups. Tay Tay, when his shoulder gets better, you better watch your back! ;c)
    2. Turtling!
    3. Warrior Dash with Diva’s “Crossfit Ktowon” beauty sash
    4. Going to see Miss Thang herself, Leanne Morgan, at Comedy Barn
    5. Finally getting my o-lifting shoes!
    6. All the laughs, dancing, singing, and Blake’s farting

  10. Becca July 27, 2010 at 11:52 am

    Well I have many wonderful memories but a few do stand out….
    1. Getting use to seeing those tall socks that go to your knee’s
    2. Knowing that I just finished more ring push ups that my brain can count and I could barely do one when I joined. Do not get me started w/ pull ups…
    3. Dragging those stinking tires up the hill… Then watching Taylor make it look like a kite! HELLO…. Btw, is there a hill at the new k town?
    I REALLY look forward to the many memories to come!!!

  11. James July 27, 2010 at 12:51 pm

    Just a few in no order…
    1. My first metcon,
    2. All my PR’s
    3. Warrior Dash and my Rach finishing in tears. Love you pup!
    4. Having several number one spots on the board and having them all taken away. (Thanks to Taylor)
    5. X-mas party
    6. Death days
    7. The greatest metcon ever “Rise Up”
    8. All 3 Filthy Fifties
    9. One arm everything due to broken thumb.
    10. The first Paleo Challenge.
    11. My first double unders and butterfly pull ups (Waiting to get that muscle up)

  12. Cesar July 27, 2010 at 1:47 pm

    Hello fellow Ktowners, (hope yall haven’t forgot about me) here are some memories of mine:

    1. Epic battles against Kevin (not much of a battle though, of course u know who came out victorious on those)
    2. Brandon getting a concussion on the party bus
    3. RX’ing 40 Crown and diets (not advisable to do)
    4. The first time I watched Pumping Iron (thank u Taylor) and Making Arnold noises as I beasted every WOD thrown my way
    5. Warrior Dash
    6. Hurting for a week after the Garage Games (it wasnt my pain bc i dont feel pain, but the mental pain i felt for my fellow ktowners who were in pain)
    7. The first skank laugh i heard from the beautiful Cbo
    8. Failing Paleo miserably bc Grant told me Tequila was Paleo
    9. The day i met James……enough said

    Miss you all, I’ll be home this weekend to check out the new gym! Kevin, i advise you dont come in Friday or Saturday, its for your own good.

  13. Geri July 27, 2010 at 4:08 pm

    Doing my first box jump, getting my name on the board, doing my first pull-up, and meeting lots of interesting people are a few memories. BUT… best memory is sitting back and watching how successful Grant & Jessie have been in their first business adventure. Very proud of you two!!!

  14. crossfitktown July 28, 2010 at 4:59 pm

    AWWWW thanks Geri! <3 You!
    -Miss J

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