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Rockin’ and Rowin’

Rockin’ and Rowin’

Saturday morning workout.

Saturday morning workout.

Warm-up: Skills Progression –
6 reps each exercise
Finish column A before going to B and then C







Air Squat

Box Jump


KB Swing

KB Clean

KB Snatch

Strict Pull-up

Kipping Pull-up


MetCon – For Time:
1000m row
Rest for the duration it took you to row the first 1k
1000m row

I think everyone will be happy to know we have ordered a new monitor for our 3rd rower.  No longer will we be restricted when riding the emissaries of pain in to battle.  We will now have three rowers ready to rumble.

Also, we still do not have our merchant account up and running, so cash and check is all we can accept this month.  Sorry for the inconvenience, but once it is up we are going to celebrate properly.  Do I hear a Murph or Fight Gone Bad-athon?

Congrats to Doug who is now a Big Brother to a young boy who will benefit greatly from his new friend.

Also, big shout out to some new members: Ben Parker, Leanne Morgan, Becky Statum, and Becca Alberts!

Looking forward to the CrossFit Ktown hiking trip this weekend,
Coach G

By | 2017-04-25T14:40:09+00:00 November 2nd, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. James November 3, 2009 at 9:36 am

    I sure do miss everyone. My back is still pretty bad and I have caught some sort of flu bug. Hopefully I will get back in there next week.

  2. Ben November 3, 2009 at 1:17 pm

    Big Ups to Dougmiester! Way to go buddy. I’m sure you will have much to teach him. Proper wardrobe and dancing come to mind as a few probable options.

    James get better fast man, it’s just not the same without you crushing some big numbers.

  3. Coach G November 3, 2009 at 2:38 pm

    James, you are dearly missed. After you shake the flu, get on in here. Some light back work is just the recipe for a strained muscle. We’ll fix you right up. Also, FISH OIL!


  4. Doug November 3, 2009 at 4:37 pm

    Ben – I laughed out loud and people looked at me. Thanks for the embarrassment via intertubes.

    James – Get better buddy! We miss you long time.

  5. Jessie November 3, 2009 at 4:56 pm

    I will restate everybody else in saying… James get better soon and get in the gym! Your presence is sorely missed.
    Miss J

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