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Warm-up: 2 Rounds – 15 Air Squats, 10 KB Swings, 10 Ring Push-ups, 15 Supermans

Foam Roll: Quads, Hamstrings, T-spine

Squat: 5RM

Deadlift: 5RM

MetCon – AMRAP 4 min:
5 Muscle-ups
15 AbMat Sit-ups

Remember that there will be no free Saturday class this weekend.  Everyone will be in Hotlanta for the Garage Games.  If “everyone” doesn’t include you, you’ve failed Taylor, Brandon, Doug, and Cesar.  Make amends in the comments.

Also, there is no 6:30PM class tomorrow (Friday).

And I offer you a big sorry for the post being so late.  I played around with a timed post feature, and as it turned out I got butt-slammed.  WordPress may have won the battle, but the war is far from over.

Friday Gone Bad,
Coach G

By | 2017-04-25T14:39:58+00:00 February 5th, 2010|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Ben February 5, 2010 at 8:09 am

    Dear Taylor, Brandon, Doug, and Cesar; I’m sorry I’m not as much of a man as you are! Therefore, I will be waving my palm palms while glued to the updates. Good luck guys and make us proud.

  2. James February 5, 2010 at 8:09 am

    Fellas, as Big Black always said, “DO WORK SON!” Good luck in the ATL

  3. crossfitktown February 5, 2010 at 8:44 am

    We have reached new levels of awesomeness now that BB has been quoted. Thank you, James.


Comments are closed.