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Speed ladder drills.

He's so light on his feet.

Let's go Ella!

Buck working hard or hardly working?

Brittany made the board!

Samantha sets a PR!

Garrison and Surekha on Taylor's Cloak.

Warm-up: Row 500m, 10 Pass-Throughs on Parallettes, 20 Air Squats, 25 Body Rows (Rings), 10 Attempts at Max Double-Unders

Technique: 2×5 Position Cleans (1 from floor, 1 from hang)

Front Squat: 3×5

MetCon – For Time:
5 Minutes of Handstands

Finisher: 90 Seconds of Front Lever Work

It has been a couple of hard weeks here at CrossFit Ktown, from Death Days to heavy lifting. I felt it was appropriate to show an accumulation of that hard work on tonight’s post. It’s picture time BABAY!

P.S. You all better watch the USA game live tomorrow. Coverage starts at 9:30AM. Also, if you are coming to the 9AM tomorrow be prepared to work hard and really fast.

Enjoy the beautiful pictures,
<3 Coach Miss J

They planned to match.

The intimidator. Kirsten you know what I mean.

We miss you Adam!

Kathryn's all smiles...or is that a grimace?

Callie deadlifting big weight!

Cesar wanted to do curls. We said no.

Richard moving right through weighted sit-ups.

By | 2017-04-25T14:39:42+00:00 June 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Taylor June 22, 2010 at 9:00 pm

    And my parents said I’d never be a distance runner. Who’s laughing now??


    Go USA!

  2. Brandon June 22, 2010 at 9:50 pm

    Better change Kirsten’s name from “Kirstin” to “Kirsten” before she sees it and hurts people.


  3. Taylor June 22, 2010 at 10:01 pm

    Brandon told Grant to spell it that way Kirsten, don’t let his post lull you into a false sense of security

  4. Taylor June 22, 2010 at 10:02 pm

    and by Grant I mean Jessie

  5. crossfitktown June 22, 2010 at 10:26 pm

    Sorry for the typo! I was uploading pictures mid-workout and not fully paying attention to what I was doing. I am surprised there aren’t more errors.
    -Miss J

    Thanks for holding me accountable

  6. Coach G June 23, 2010 at 8:17 am

    There were. I corrected as many as I could before I burned out.

  7. James June 23, 2010 at 9:13 am

    Ouch! Can you feel the love in here? Fellas don’t upset the women, it makes for a long day. Trust me, I know these things…Great pics though!

  8. Ben June 23, 2010 at 9:23 am

    James the White……….good advice

Comments are closed.