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Ladies and gentlemen: Rise-Up!

Warm-up: 2 Rounds – 10 KB Swings, 10 1-arm KB Push Presses, 10 1-arm KB Swings, 10 KB Deadlifts; Foam Roll T-spine

Jerk: 3×3 (light)

MetCon – Rise-Up:
9 RFT –
1 Power Clean (135/95lbs)
6 Front Squats
3 Push Presses
200m Run

This post is going to have none of the foreplay and all of the information tonight:

1) We are meeting at the gym at 8:45AM tomorrow morning.  We would like to leave by 9AM.  Don’t be that guy (I’d say girl, but they are usually punctual.)

2) So obviously that means THERE IS NO FREE SATURDAY CLASS!!!

3) If any of you Ktown Jacked and Tan animals were planning on doing/making up the sectionals workout tomorrow, you need to be here with bells on at 8AM.

4) Because you were wondering.

Coach G

By | 2017-04-25T14:39:14+00:00 March 18th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. G8r Dave March 19, 2011 at 8:09 pm

    James, my Gator Brother…I am feeling the cost of your namesake today but it’s a good feeling. No Rx…yet but that is one tough WOD named after one tough dude. Oh, and how bout them Sweet-16 Gators!

  2. Rise Up March 21, 2011 at 1:59 pm

    I feel ya brother. I was quite sore this weekend after 4 days straight of Crossfit. Yes, sweet 16 is nice, elite eight would be great, but final four would be fantastic. Gonna have to wear the orange and blue this week. Go Gators!

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