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Warm-up: 500m Row, 10 Arm Circles (Forwards/Backwards), 10 Body Hugs, 10 Dislocates, 10 Y’s/T’s/ W’s, 10 Push-Ups, Rotator Stretch (30 Seconds), Shoulder Stretch (30 Seconds), 200m Row

Hip Mobility: Hip Opener Stretch (30 Seconds), Frog Stretch (30 Seconds)

MetCon – “Rise Up” aka “James”:
9 Rounds for Time (135/95)
1 Power Clean
6 Front Squats
3 Push Presses
200m Run

Here we are… another member named workout down! Today was James Ellis’s, “Rise Up” for short, very own WOD. James has been one of our longest and hardest working members since opening our doors last year. He totally deserves his named WOD! Congratulate him for this honor, tell him you loved/hated his MetCon, and then high five him.

Secondly, guess what… the CROSSFIT GAMES start tomorrow! Technically the affiliate cup began today, but the individual workouts begin tomorrow. CrossFit HQ will be streaming live feed from the games website. I guarantee you will see some insane performances and some really attractive people (wink wink). So that is two good reasons to watch. The third reason is this… you will be inspired. Sometimes we need some good ole CrossFit inspiration to get us through our next hard WOD. That newfound inspiration may come in handy if “James” or “Erin” shows up again anytime soon.

Enjoy the “James” or “Jamesleton,” as I call him, pics,
<3 Coach Miss J

Sarah makes it look easy at 6AM.

The 7AM crowd.

More of the 7AM class.

Rachel and Kirsten getting the work done.

I'm not sure why Miranda is so happy, but I like it!

Is that a beast or what?


By | 2017-04-25T14:39:38+00:00 July 16th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Rise Up July 19, 2010 at 9:20 am

    “Rise Up” was a great metcon! The coaches at Ktown hit this one right on the money. It’s been a fantastic year at Ktown and I look forward to many more. Thank you Ktown! Oh, I showed up at 9am the next morning to do Erin. That was a tuff metcon, and one that I could not do Rx’d. =o( Looking forward to the next member named metcon.

  2. Ben July 19, 2010 at 10:11 am

    James man you destroyed this workout!

  3. Erin July 19, 2010 at 10:32 am

    I really liked this workout! It was tough… but so mental, especially with that run in there.

    James, killed it! As usual…

  4. Ben July 19, 2010 at 11:03 am

    Hey people, I know some of you had some interest in this cooking class. Just a reminder there are only a few spots available. If interested you can sign up here:

Comments are closed.