Coach CBO pushing up into a handstand on a stump.

Coach CBO pushing up into a handstand on a stump during CFK's camping trip.

Warm-up: Burgener warm-up

Snatch: 3×2

Bench Press: 3×5

MetCon – 3 Rounds For Time:
Farmer’s walk circa building (50/35lbs)
20 GHD sit-ups

Coach CBO’s picture has nothing to do with today’s post. (It’s just a really hard movement and I like it.) Anyway, we coaches know the more we hammer something into your brain, the more likely you will remember it. So here is a little bit more hammering on this weekend’s activities.

1: Our Christmas Cocktail Party starts at 6:00pm. The dress is business casual to semi-formal and please don’t forget your food and White Elephant gift. If you’ve never played White Elephant before the gift can be from around the house or something cheap and silly, just make sure to wrap it all pretty. The gym should be packed and this will be a great opportunity to meet other members that come during different times of the day.

2: Sunday at 1:00pm we are rowing on the H2O! Even though it is supposed to be cold please don’t back out of your sign-up…unless you are prepared to be called names such as wuss, wimp, and pansy.

Hopefully we have hammered the nail hard enough,
<3 Coach Miss J

Megan doing some sort of exercise. Yea...she made it up.

Megan doing some sort of exercise. Yea...she made it up.

By | 2017-04-25T14:40:04+00:00 December 10th, 2009|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. crossfitktown December 10, 2009 at 9:31 pm

    I think Megan is doing some form of a muscle-up. Failing miserably, I might add.


  2. Coach CBo December 11, 2009 at 1:42 am

    I think she’s doing a stomach up

  3. LarryS December 11, 2009 at 6:30 am

    Since Megan is a very warm and affectionate person, I think she just hugging the log. Merry Christmas everyone!

  4. James December 11, 2009 at 9:10 am

    Some Friday video goodness, I love The Muppets… Enjoy!

  5. Coach G December 11, 2009 at 9:23 am

    180 Sports and Fitness has been closed by the bank. If anyone you know trains there send them our way! Let’s grow this family.

  6. Ben December 11, 2009 at 9:45 am

    You guys have it all wrong…Meg is do AMRAP of Bridge Lifts in 10min.

  7. Kerr December 11, 2009 at 11:21 am

    You’re all wrong… she’s log-bridge rolling her quads. I have to do the same thing after hiking.

  8. Kerr December 11, 2009 at 11:26 am
  9. Megan December 11, 2009 at 1:36 pm

    I am showing Caleb a thing or two for sure…..

  10. Ben December 11, 2009 at 2:55 pm

    Kerr thanks for sharing the pic of you before joining Crossfit KTown

Comments are closed.