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Off to Ohio (most boring state ever); and moments captured in celluloid

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Off to Ohio (most boring state ever); and moments captured in celluloid

This was a noon class during friend week. Look at all of those (good looking) people!

Warm-up: Foam Roll T-spine and IT Bands, 5 Ys, Ts, and Ws, 10 Push-ups, 5 Normal, Wide, and Narrow Air Squats, 20 KB Swings, 20 Sit-ups, 2 Minutes Bottom of Air Squat, Banded Shoulder and Lat Stretch, Thruster Warm-up

For Reps – Kalsu:
100 Thrusters (135/95lbs)
5 Burpees every minute, begin with 5 burpees
Time capped at 25 minutes

Finisher: Rest and recover this week(end).  Set up an appointment with Maria for a massage.

Well, that was a fun three days.  I hope you enjoyed it thoroughly.  Now you have the next 4 days to rest and recover before we begin anew on Monday.  While you are resting with ice on the shoulders and sweet potatoes in each hand, keep your browser tuned to our Facebook (CrossFit Ktown), Twitter (CrossFitKtown), and our blog (you’re on it now) for all the updates from this weekend’s events.

The individual and team competitors are excited as you were after hearing the final beep after Kalsu.  Wish everyone good luck, and we will see you all on the other side!  Ktown, mount up!

We may not win, but we will have the most fun,
Coach G

Sweet shirt, Clint.

The happy, and newly engaged, couple!

Robert is always wearing that maniacal smile while rowing.


Apropos, yes?

Check out the chops on that FREE Saturday class!!!

Molly's got ups!

El jefe in the house!

Sweet photo of some strong ladies.

5:30PM doing work!

By | 2017-04-25T14:39:05+00:00 June 9th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Kenny June 9, 2011 at 12:40 am

    Good Luck at Regionals! KILL IT Ktown Crew!!!

  2. G8r Dave June 9, 2011 at 7:33 am

    Great pictures of great people working hard and having fun. Good luck, CFKT! Don’t forget the board games!

  3. Rise Up June 9, 2011 at 8:11 am

    Time to Rise Up Ktown.

  4. Rise Up June 9, 2011 at 8:14 am

    After three days in a row my back and quads feel like doo-doo. I need a rest day but I will look for a WOD posting for Friday. Holla!

Comments are closed.