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Ethan grabs himself some front squats during Monday's nastiness.

Warm-up: Shoulder Y’s/T’s/W’s 10 each, 10 Dislocates w/ PVC, 10 Arm Circles Forwards, Backwards, Body Hugs, Burgener Warm-up

Snatch: 1RM, 6 singles at 80%

MetCon – For Calories/Reps:
5 minutes Rowing
4 minutes Box Jumps (24/18”)
3 minutes Burpees
2 minutes Walking Lunges
1 minute HSPU

Remember, we are closed tomorrow for the afternoon/evening classes.  We are also not having our FREE Saturday for the 3rd weekend in a row.  I apologize about that.  When we return from Memphis the FREE Saturday will be stronger than ever.  Trust in us.

Good night and good luck,
Coach G

P.S. – O-lifting seminar at CrossFit Knoxville on August 14th.  There will be a beginners and advanced class.  It will be taught by one of the few international level coaches in the US, Steve Fauer.  Cost is $45 if you sign up before August 11th.  If you are interested let me know ASAP!

Look at James Ellis rising to the occasion.

Jennifer crushed every run we threw at her!

Today was Ann's last day with us. She will be heading back to Chattanooga now. You will be dearly missed, Ann!

By | 2017-04-25T14:39:36+00:00 August 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Callie August 6, 2010 at 6:30 am

    Good luck Faction Games competitors!! You guys are all going to do great. I can’t wait to hear all about it, and see the pictures. Farewell Ann, it was fun working out with you and hope to see you again!

  2. James August 6, 2010 at 7:54 am

    Callie said it all. Good luck FG competitors! Ann, great working out with you this summer but I expect to see you back over the holiday break. Holla!

  3. Dougie Fresh August 6, 2010 at 8:45 am

    Ann will be missed, for sure … even though she never wrote my workouts down in my book for me like she promised.

  4. Young Buck August 6, 2010 at 10:53 am

    In this O-lifting class, is he going over a few selected lifts or will it be a crash course in badassology covering all that it is to be a man? …because the latter sounds like it would be worth it good luck in memphrica my fellow heathens!

  5. Erin August 6, 2010 at 2:54 pm

    Ann, we’re going to miss you! We better see your face [and healed shoulder] around Ktown soon. ;c)

    Kirsten, Adam, and Ethan – GOOD LUCK! Rock it this weekend! Wish we could be there to watch you guys kick arse.

  6. Dougie Fresh August 6, 2010 at 9:17 pm

    Past nash, exit 172

  7. Taylor August 6, 2010 at 9:36 pm

    Good luck at the Faction Games! Much love

  8. Geri August 9, 2010 at 8:56 pm

    Anyone up for the Marine Mud Run on Sept. 11th? If so we need to register. Let me or Grant know.

Comments are closed.