New Additions

New Additions

No! That's the wrong spelling AND the wrong's ADDition!

No! That's the wrong spelling AND the wrong's ADDition!

Warm-Up: Foam Roll Body, 10 Arm Swings in all Directions, 10 Leg Swings in all Directions, 10 Dislocates, 10 Side Dislocates, 10 Push Ups, 10 Air Squats x’s 2

Clean: 1RM

MetCon – For Rounds Completed:

Death by Bodyweight

Do 1 air squat, 1 push up, & 1 Burpee on the first minute

Do 2 air squats, 2 push ups, & 2 Burpees on the second minute


Do this until you cannot complete the amount of reps in the minute allotted to complete the work. Score is total rounds completed.

Finisher: Double Unders

Good works are rewarded with good works. Ha, what world am I living in? Well sometimes they are, and in this case YOU (a CrossFit Ktown member) are being rewarded for good works. YOU have helped us grow, and when our gym grows we are coerced to buy new equipment. So here are some pictures of the new construction going on in the halls of Ktown.

A towering new Pull-Up system that doubles up as a Squat Rack and Dip Station

New Gymnastic Rings & Ab Mats

A Rack for KB's & DB's (More KB's are coming)

6 New sparking barbells

4 new Benches

What it looked like when it came

Not featured: 20 new Speed Ropes! Thanks to all the Ktowners who helped us coaches with some lifting and placing pre-workout today!

If you want to continue this trend then we need more members! You know what’s coming up soon? Bring a friend to Ktown for a week week! Starting next Monday we are encouraging you to bring in anyone and everyone to our gym for the week. If they end up signing on with us then we’ll give you $25 the month of June’s membership dues!

Now, important business. Our dear Coach Tay Tay decided to PR his relationship up to Engaged this weekend!! Congratulate him and Jess Bomb if and when you see them next!

Tay Tay & Jess Bomb

By the way, stellar work on the cleans today guys

Coach CBo

By | 2017-04-25T14:39:08+00:00 May 16th, 2011|CrossFit Ktown Knoxville, Uncategorized|9 Comments


  1. Geri May 16, 2011 at 9:16 pm

    You’re gonna need a bigger gym. :)

  2. Miss J May 16, 2011 at 10:06 pm

    I read that like…”I think we’re gonna need a bigger boat.”
    -Miss J

  3. Rise Up May 17, 2011 at 8:15 am

    To commemorate all the new equipment we should play New Edition for the rest of the week.

  4. G8r Dave May 17, 2011 at 12:32 pm

    I’m just pleased someone born AFTER that movie was filmed knows the line well enough to recognize it! Bonus cultural literacy points to Mis J!

  5. Brandon May 17, 2011 at 12:38 pm

    Really Dave? That’s like the most famous movie line of all time…ish.

  6. crossfitktown May 17, 2011 at 1:19 pm

    @G8r Dave
    Thanks Dave! Brandon don’t hate. Let me revel in Dave’s praise.
    -Miss J

  7. Rise Up May 17, 2011 at 4:21 pm

    Buuuudum….Buuudum…Buudum..Budum Budum Budum Budum Budadadum Go Gators!

  8. Genna May 17, 2011 at 5:56 pm

    James, sharks =/= gators. :D

  9. Rise Up May 18, 2011 at 8:15 am

    I can’t help it, when I hear the Jaw’s theme I think of The Swamp while the Gator’s are putting a beat down on another SEC opponent. =o)

Comments are closed.