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No Open Gym or Free Saturday Class

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No Open Gym or Free Saturday Class

I remember when Sam's goal was to be able to do a push-up. Look at her now.

Warm-up: 200m Run, Calf Stretch (30 seconds), Rotator Cuff Stretch (30 seconds), Hip Opener Stretch (30 seconds), 10 Pull-Ups, 10 Push-Ups, 10 OHS (45/25lbs),

MetCon – Not For Time:
30 Box Jumps (30”/24”)
50 KB Swings (50/35lbs)
100 Double-Unders
3×10 GHD Oblique Sit-Ups (each side)
10 Muscle-Ups
7 Rope Climbs
5 Sled Drags (for speed)

Finisher: Work on Goats!

NO OPEN GYM OR FREE SATURDAY tomorrow due to the Marine Mud Run! If you are participating in the race and want to carpool/ follow we will be meeting at the gym at 7AM sharp! We will leave approximately 10 minutes later, so don’t be late! (Like I can talk.)

P.S. People running…you may want to duck tape your tennis shoes to your feet, or have a pair of really solid trail running shoes. Last year multiple people lost shoes in the mud pit.

6AM is the bomb diggity (those of you who came this morning, you know what I mean)!
<3 Coach Miss J

Make sure those shoes are tied!

By | 2017-04-25T14:38:58+00:00 September 9th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Kathleen September 9, 2011 at 7:14 pm

    awesome class today! almost didnt come, but so glad i did…thanks for making me do the rope climbs jessie :) and good luck to everyone running tomorrow!

  2. crossfitktown September 12, 2011 at 7:06 pm

    Kathleen I was so pumped for you and Lindsey! First rope climbs! BOOM!

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