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Numero Tres

Numero Tres

Love it.

Warm-up: Foam Roll Lats/T-Spine/Quads, Run 400m, Agilities, Speed Ladder Fun, CFWUx1

MetCon – The Super G:
800m Run
AMRAP  10 Front Squats (135/95lb)
10 Pull-Ups
10 Burpees
800m Run
20 Minute Time Cap
(Time starts with the first 800m run. The last 800m run must be completed within the 20 minute time limit, otherwise it is a DNF. Only full rounds count towards the score.)

Wow. Today was hard. Today was hard and hot. I think Coach G did us all right (or wrong depending on how you look at it) with his named MetCon. There were some big finishers today with 5 Rounds (impressive!) and so many of you ladies are doing Rx’ed pull-ups now I don’t know what to think.

CrossFit Ktown, CFKT, as some fondly call us, set a big ole record with 48 people showing up for Death Days yesterday. And then we proceeded to break it today with 60! Man, I can’t wait for that new spot. It was packed for some classes making it look like a Saturday free class. I think everything ran smoothly though and it seemed you all were dead afterwards. Sooooo… good “death” day all around.

By the way, it’s a new month so it would be great if you guys would bring in your cash or checks before this week is over (since we are closed next week).   Make sure you don’t fill out the check until you have the pro-rated price for this month. You may also sign up for our new auto draft feature.  Thanks guys, you are awesome! Death day number 4 coming at ya tomorrow.

“Death is nothing, but to live defeated and inglorious is to die daily.”
-Napoleon Bonaparte

<3 Coach Miss J

P.S. Check out our new CFKT merchandise!  Red and yellow “Jacked and Tan” shirts on sale now as well as CFKT ladies shorts. (I guess technically you fellows could buy those too.)

By | 2017-04-25T14:39:44+00:00 June 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Brandon June 2, 2010 at 7:55 pm

    Oh no, fellas can’t buy the shorts … yell at them Jessie!

    “Your junk will hang out, ewwww!”

  2. Ben June 3, 2010 at 10:03 am


    Now that it has been 15 hours later I have to say that was one of my favorite Metcons to date. With out that time limit the final run would probably have taken me twice as long. CBo, Miss J and G have set the bar high my friend…..

    Awesome job G, thank you.

  3. Taylor June 3, 2010 at 3:32 pm

    Hell week is for babies…And you can quote me on that.

  4. James June 3, 2010 at 3:34 pm

    Great metcon G, think I would of completed more rounds and ran a little faster in some CFKT shorts. Brandon, there’s nothing wrong with a 2″ inseam. Just make sure you are wearing some underwear.

  5. crossfitktown June 3, 2010 at 7:33 pm

    Grant…as much as I hated your workout I loved it. It is going to become a CFKT staple. It almost made me barf…or maybe that was the 4 pieces of cheesecake I brought home from Regionals.
    -Miss J

    Don’t take after me with the cheesecake, people. It wasn’t worth it.

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