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Miracle on Morris Ave (but no longer on Morris Ave)

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Miracle on Morris Ave (but no longer on Morris Ave)

Classic!

Warm-up: 2 Rounds – 10 Leg Swings, 10 Arm Circles, 15 Sit-ups, 10 Serratus Push-ups, 20 Double Unders

Clean: 20min to build to 1RM

MetCon – 2 Rounds:
2 min AMRAP
5 CTB Pull-ups
10 Air Squats
Rest 1 min
2 min AMRAP
10 KBS (50/35lbs)
10 Push-ups
Rest 1 min
2 min AMRAP
Burpees

I am about to give you a huge update to the Christmas Party!  We have changed venue from the Ktown gym where many a year’s accretions of hard work (sweat) and squalid cleaning standards (until Fran came along) have left it looking less than dapper.  Instead, we will be overlooking Knoxville (or at least a good chunk of I-40) from on high at the Pilot Flying J corporate office on Lonas Drive.  We have “the big room” up there reserved for our party, and it will be a fashionable affair drawing the finest of people.

Remember to get your name up on the board and list whatever food/beverage that you are bringing so I can slave away in the kitchen all day Saturday to fill any gaps.

Glad to be back amongst the Ktowners,
Coach G

By | 2017-04-25T14:38:51+00:00 December 12th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments

2 Comments

  1. T-Pain December 12, 2011 at 11:15 pm

    Grant, everyone knows any gaps will be filled with chicken wings you order

  2. G8rDave December 13, 2011 at 8:44 am

    It’s easy to get to the Pilot campus. At the Papermill Road exit, head for the Red Roof Inn. Turn off of Papermill onto Kirby, which takes you in to the Red Roof Inn. Stay on Kirby past the hotel. It goes a short way then T-junctions with Lonas Road. Go left on Lonas. Look for the big sign with the Pilot/Flying J logo, on the left in about 1/4 mile. Turn left and go all the way up the drive to the main building at the top of the hill. Park anywhere available.

    Look for signs to direct you around to the open door but you will be going around the left side of the building (as you face it), down some stairs and around the corner into a patio area. The door inside will be open. Head for the sounds of people having a great time. That’s us.

    There is no stove/oven in the little break room/kitchen but we have a refrigerator, sink, all the ice you can use, and outside is a huge gas grill if you need to keep something warm or even cook it up.

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