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Niceley’s Tavern

Niceley’s Tavern

Happy Birthday Dougie Fresh!

Warm-up: (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) x3, (10 Good Mornings (45/25lbs), 10 Hollow Rocks, 5 Serratus Push-Ups) x2

Power Clean: Heavy Set of 3 then 3 @ 95%; 3 @ 90%

MetCon – For Time:
9-15-21
Power Cleans (70% of Heavy Set of 3)
Sit-Ups
Burpees

Finisher: Hip Opener (30 seconds each side)

Today begins Day 1 of the CrossFit Ktown Paleo Challenge! Did you do well with your eating? I hope so since it’s only the first day. If you still need to watch the lecture. Here ya go…

Hopefully you are meeting some Ktown crew at Niceley’s Tavern tonight for the airing of the CrossFit Games at 10PM. We will be there somewhere around 8:30-8:45ish. A little birdie told me they serve food until 10PM, and their food was great last time I ate there. Grass-fed hamburgers (no bun, of course), sweet potato chips, and excellent salads. A good way to finish off the first day of the Challenge!

Hope to see you there tonight,
<3 Coach Miss J

By | 2017-04-25T14:38:55+00:00 October 3rd, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments