Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|

Our gym is golden

Our gym is golden

The 3 amigos? Nah, just brothers in sweat.

The 3 amigos? Nah, just brothers in sweat.

Warm-Up: 10 KB Swings (50/35lbs), 10 Cross Chops with behind the neck (35/20lbs), Foam Roll T-spine x3

Jerk: 1RM

MetCon – AMRAP in 7 minutes:

7 SDHP’s (115/75lbs)

7 Ring Dips

7 Push Presses with each arm (50/35lbs)

-I love our gym, straight up. I love our clients, I love the atmosphere, I love watching everyone progress, I love the encouragement, and I love cleaning the sweat off the floor every night. We’ve been blessed with quite a few walk-ins from all across America since we opened up this summer. They’ve all been great, and a few of them have returned when they’re in town and have remained in contact via the internet. Last week we had a fellow by the name of Aaron Henderson stumble in our box. He’s in town from Denver doing some work for KUB. He has worked out at the very popular CrossFit gym, CrossFit Front Range, multiple times. We’ve had the pleasure of having him in all this week as well. It’s been awesome watching him drop in and develop relationships with our clients in just a matter of days. This guy is a hoss, and he PR’d his Jerk today at 225lb! I loved seeing our members encourage him as he was getting psyched to crush his old PR. After the MetCon today, he was walking out (after he bought a shirt and took a picture with James and Ben S.) and slapped me five and said, “I love this place! I’ll see you tomorrow!” Aaron, I couldn’t have said it better…we really do have the best clients in the world. So thanks for being the best friends/members ever guys, and thanks for making my job so incredible! Aaron is the one in the middle rockin’ the CrossFit Ktown shirt, make sure and take advantage of talking to him while he’s still in town!

Always looking to boost an ego or two,
Coach CBo

By | 2017-04-25T14:40:07+00:00 November 18th, 2009|CrossFit Ktown Knoxville, Uncategorized|13 Comments


  1. crossfitktown November 18, 2009 at 6:49 pm

    I am sad that I am missing such a fun week at CFK. And btw… James, Aaron, and Ben that picture is plain amazing. Keep workin hard this week everyone! I expect to see progress when I return from Memphis.
    Miss J

  2. Coach CBo November 18, 2009 at 8:06 pm

    Well, they definitely have been Miss J….they’re working hard for sure! Lorena busted out a 95lbs split Jerked like she was getting paid to do it, Doug PR’d by 10 lbs, putting his Jerk up to 175lbs, Blake and Travis cranked out PR’s, both hittin 160lbs! If my memory serves me correctly Ben Slocum threw up 205lbs, which beat his old PR by 15, I believe…maybe more? Speaking of the Slocums, Erin PR’d by 10lbs, I had to change her score on the white board up to 120lbs. She made it look EASY! Rachael PR’d at 75 too, but I know she had at least 10 more in her.

  3. Doug November 19, 2009 at 6:40 am

    Yeah, the split jerk yesterday was fun. PRd by 15 (get it right cbo!) and had more in me. Loving it. And Aaron is an awesome addition to the cfk fam.

  4. Jessie November 19, 2009 at 6:51 am

    Holy moly that is a lot of PRs. And Lorena at a big 95! That’s awesome. Blake and Travis were tied??? I can’t believe they left it that way and didn’t try for 161. :-D

  5. James November 19, 2009 at 6:55 am

    I’m always soaked, I think I have a sweating condition. =o)

  6. Erin November 19, 2009 at 7:25 am

    Those are some seriously hot guys. Whoa! I love it that they called eachother before the workout to match. So adorable.

  7. Coach CBo November 19, 2009 at 10:58 am

    Erin, I’ve got more pictures of them if you want them…I thought the same thing too, so when they were walking out I got some butt-pics! I’ll forward them to you ;)

  8. Ben November 19, 2009 at 1:48 pm

    Aaron has been a great addition to the squad this week and to PR in his Jerk while out of town on business says a lot about his work ethic. Way to go Aaron. And big props to to everyone for their PR’s. ps CBo I beat my PR by 30 lbs this go around. I’m sure if Larry was around he’d yell sandbagger. I second the love of the gym, atmosphere, coaches, and most importantly the members. I look forward to seeing everyone everyday. Bonding through pain can be as strong as blood.

  9. crossfitktown November 19, 2009 at 3:19 pm

    DAAAAANG Ben killed it by 30lbs! Now that’s progress….the kind that I LOVE! Your wife (Erin) just PR’d her Snatch, tying the GYM RECORD FOR 90lbs!!!! She almost had 95lbs too :)

    Coach CBo

  10. Jessie November 19, 2009 at 4:43 pm

    If Erin snatched 90lbs then she should hold the record! Unless Sarah got 90 today too. E…you’re just crazy!
    Miss J

  11. crossfitktown November 19, 2009 at 5:11 pm

    Sarah did in fact get 90 lbs. She pulls 95lbs over my head, she just didn’t drop under it at all. Erin was .5 lbs from getting 95…

    CrossFit Ktown for life?


  12. Erin November 20, 2009 at 5:50 am

    Totally… fo’ life.

  13. Doug November 20, 2009 at 9:46 am

    F f f f lyyyyfe

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