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

Rain or Shine

Rain or Shine

The ladies making it rain.

The ladies making it rain.

Warm-up: 20 Sit-ups, 20 Back extensions, 5 strict pull-ups X 2

Overhead Squat: 15 RM

MetCon – 3 Rounds for Time:
Building Carry (100/70lbs) any ole’ way
100 Jump ropes

A little rain didn’t stop the Knoxville CrossFitters today at CFK.  It was a pleasure to watch the competition between the 6 o’clock class with everyone chasing each other on the carry, not to mention, chasing their old times. Yep, that’s right; the MetCon was a repeater from back in June.

Keepin’ it short and sweet,
Coach G

Post new times compared to old times in comments.

By | 2017-04-25T14:40:16+00:00 August 20th, 2009|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. James August 21, 2009 at 5:46 am

    I don’t have any old times yet but I can’t wait until I do. It will be exciting to see how much faster and stronger I’ve become with Crossfitt. TGIF, see ya’ll this afternoon. Holla!

  2. Ben August 21, 2009 at 7:11 am

    I kick myself everyday that I did not take advantage of June! However, for the sake of an argument I would have to say that I improved my time by at least 10 minutes :-)

    Also, Coach G wanted me to give Blake a hard time about the times for yesterdays Metcon, but from what I can see everyone gives Blake a hard time and I don’t want be another one. So I have decided not tell him that I beat his time yesterday by 3 seconds and I definitely am not going to bring up the fact that it makes him slower than a goal keeper. Don’t worry Blake, I’ve got your back.

  3. Doug August 21, 2009 at 8:42 am

    I didn’t do this workout the first time around, and sucked it up yesterday because I thought I could farmer’s carry the weight every round without problems. Yeah, I was wrong.

  4. crossfitktown August 21, 2009 at 3:47 pm

    Live and learn I guess, Doug. You still massacred your old time. :D


Comments are closed.