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Moving Day

Karen and her fam worked hard for us on Saturday.

Who knows what Adam did other than this.

Warm-up: 20 Backwards Walking Lunges with a twist, 3 Rounds – 10 Ring Pull-ups, 10 Dips, 10 GHD Sit-ups

Mobility: Hip Capsule, Hamstring, and Hip Flexor work

MetCon – For Reps:
Tabata Push-ups
(Rest 2 minutes)
Tabata Plank (on elbows)

Finisher: Tennis Ball in Shoulders, Split work

“We’re finally moved,
and boy – it was rough!
We never knew we had so much stuff!

We outgrew our gym,
there wasn’t enough space.
We hope you’ll come visit
and see our new place!”

A big thank you to everyone who helped us move over the weekend.  The transition was almost seamless.  The new spot, much like the Death Star, is nearly 100% operational.  We will be destroying metaphorical planets in no time.

Thanks again,
Coach G

She is our little Diva.

No child labor laws were enforced.

Momma Scalf helped us out on Saturday and all day Sunday!

By | 2017-04-25T14:39:36+00:00 August 4th, 2010|CrossFit Ktown Knoxville, Uncategorized|15 Comments


  1. Buck August 4, 2010 at 9:10 pm

    Just throwin’ this out there, I love the intense BW workouts. 1) Cause I’m a small guy and 2) cause I can really go all out without the fear of getting crushed by 100+ lbs in the form of a barbell or some other large rigid piece of metal.

  2. Brandon August 4, 2010 at 9:46 pm

    “The new spot, much like the Death Star…”


  3. Taylor August 4, 2010 at 10:52 pm

    We better hope the Rebel alliance doesn’t find the hidden vent that ironically leads directly to the core reactor…

  4. rachael the diva August 4, 2010 at 11:48 pm

    I love the new place…I also think that every crossfit should have a diva. I can’t wait to see how fast you out grow this new gym.

  5. Brandon August 5, 2010 at 7:56 am

    Just like shooting womp rats in the T-16 back home, Taylor.

  6. Dougie Fresh August 5, 2010 at 9:05 am

    Stop it, right now.

  7. Rise Up August 5, 2010 at 9:28 am

    Hmmm, much fear I sense in you young Dougiewalker. Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.

  8. Coach G August 5, 2010 at 11:39 am

    Even Brando Calrissian has gotten in on the action, Dougiewalker. Join us!

  9. Brandon August 5, 2010 at 12:00 pm

    May I call you Darth Scalf? Or “G Yoda” ?

  10. Coach G August 5, 2010 at 12:09 pm

    Not quite the same ring as Brando Calrissian. Work on it…

  11. Brandon August 5, 2010 at 12:15 pm

    I know, it was rushed. Darth Scalf isn’t horrible though…

    Also, I can’t think of any SW name that fits your name as nicely as Lando fits minem

    Actually, isn’t Greta the name of the alien Han Solo kills at the cantina? There may be something there…

  12. Brandon August 5, 2010 at 12:26 pm

    I stand corrected.

    G-3PO you shall be called.

  13. Rise Up August 5, 2010 at 12:55 pm

    Dougiewalker join the darkside now or you will have to face…

    I’m in tears right now trying not to wet my pants….

  14. Rise Up August 5, 2010 at 1:00 pm

    There are so many of these, this one is hilarious too…I think I’m getting sucked into the youtube vortex of doom. NOOOOOOOOOOO!

  15. Erin August 5, 2010 at 9:56 pm

    I’m obsessed with the new digs. That’s all.

Comments are closed.