Now You Know

Now You Know

This is what most of you looked like today with the OHS.

This is what most of you looked like today with the OHS.

Warm-up: CFWU x1, 5 shuttle runs (aka suicides)

Squat: 3×3

MetCon – For Time:
1000m row
25 Overhead Squats (135/95lbs)
100m run
50 KB swings
100m run
25 Burpees
200m run

Some stuff you need to know…

1)We had 2 ladies do today’s workout Rx’ed. Is that amazing or what?!
2)There is going to be a fun Christmas workout tomorrow at 10am. Dressing up in Christmas attire is definitely welcome. PLEASE COME!
3)We are going to have our Paleo Challenge start January 4th. There will be two seminars: January 2nd at noon and January 3rd at 1:30pm. During the seminar we will discuss the specifics of the challenge as well as why Paleo is important/a good eating lifestyle. If you are interested in participating please attend one of the two lectures. If this is not possible then email/call/talk to one of us and we will work something out.

More stuff you need to know…
Holiday Hours:
Closed Thursday the 24th and Friday the 25th. No Saturday class or open gym the 26th.  No 6:30pm class on Thursday the 31st, and no morning class the following day. The evening classes on the 1st will be normal.

Going to find my Santa hat for tomorrow,
<3 Coach Miss J

P.S. Here is today’s workout which was from the 2009 Dirty South Regional Qualifiers.

By | 2017-04-25T14:40:03+00:00 December 18th, 2009|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. KVogel December 19, 2009 at 8:41 am

    So very sad I missed this one! Will be crossfitting it up here in PA!

  2. Blake December 20, 2009 at 11:42 am

    welcome back to MetCons Coach G!

  3. crossfitktown December 22, 2009 at 6:35 am

    Kellie we are sad you missed this one too. It has your name written all over it. You can definitely make it up when you get back. Until then CrossFit hard and Happy Holidays!

Comments are closed.