One Day More!

One Day More!

He would probably kill me if I didn't use a picture of him benching or curling.

Warm-up: 10 OWLs (45/25lb plate), 10 Air Squats, 10 Good Mornings (45/25lbs), Perfect Squat on Wall (1 Minute) x2, 10 Arm Circles (All Ways)

Deadlift: Work up to Heavy Single

Speed Deadlift: 1 rep every 30s for 5 minutes

MetCon – For Reps:
PARTNER WORKOUT – 12 Rounds Total (6 each)
20 Seconds on, 20 Seconds Off (1 Person Works, 1 Person Rests)
Ring Row

Finisher: Buddy Carry (300m) or Sandbag Carry (300m)

“One day more! Another day… another destiny. This never-ending road to Calvary; these men who seem to know my crime will surely come a second time. One day more!”

That’s right my Ktown peeps, one day more of FRIEND WEEK! We can’t wait to see the new faces and old faces too, of course! Remember Monday, aka a little day known as Memorial Day, we will only be open for the 8am and 9am classes, unless 23 people ask for a different hour.

On another note, I don’t know if you guys realized, but we are without Coach Cheese/Squints/ Cesar for a while. He’s living it up in Italy. Yes, I’m jealous, though we can’t all live a charmed life. We will miss him during his vaca from the real world, but he is going to do a little post series on working out in another country and whatever else he feels like writing about. Exciting!

10 points to whoever knows where the above quote is from without looking it up,
<3 Coach Miss J

Jacked and Tan...I think so.

By | 2017-04-25T14:39:06+00:00 May 26th, 2011|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown May 26, 2011 at 7:59 pm

    I remember my first bench press…


  2. T-Pain May 26, 2011 at 8:06 pm

    That’s actually what i was telling him in that pic

  3. T-Pain May 26, 2011 at 8:07 pm

    Nevermind. Not me. Thought it was though.

  4. Kirsten May 26, 2011 at 9:05 pm

    Watch’em run amok….Catch’em as they fall…..Never know your luck when there’s a free-for-all!

  5. Brandon May 26, 2011 at 10:38 pm

    I’d like everyone to note the fact that Taylor just confused himself, and tried to claim being, Scott Kibby.

  6. Shh May 27, 2011 at 7:03 am

    HAHHAHAHA thats amazing!

  7. Shh May 27, 2011 at 7:03 am

    HAHAHAHAHA thats amazing!

  8. Miss J May 27, 2011 at 11:47 am

    I just laughed so hard. That is all.

  9. Coach CBo May 27, 2011 at 12:00 pm

    Perfection wrapped up in confusion, Tay

  10. Dani May 27, 2011 at 12:50 pm

    We have to have a Bo-Taoshi tournament! That is one of the most amazing/bizzare things I have seen…. They’re just beating the H out of each other!

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