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Oh how we've missed Surekha!

Warm-up: 10 OHS (45/25lbs), 10 Parallette Clapping Push-Ups, 10 Knees-2-Elbows, 10 Dips

Mobility: Straight Knee/ Bent Knee Calf Stretch (30 seconds), Split Stretch on Wall (1 minute), Samson Stretch (1 minute), 20 Leg Swings (All directions)

Skill: Work on Kipping Pull-Up

MetCon – AMRAP 12 Minutes:
200m Run
5 Deadlifts @ 70% 1RM
15 Air Squats

For the past 2 weeks there has been no Saturday FREE class due to CrossFit competitions and travel and what not, but don’t fret because THIS SATURDAY…the free class is on at 10AM!!! Tell your parents; tell your friends, tell your enemies, tell everyone because you don’t want to miss the first one back! Basically that’s all I’m going to say because it’s the most important thing on the agenda.

Oh, by the way, Adam was on the radio for the run yesterday. He plugged CrossFit Ktown and East TN Children’s Hospital fantastically!

Looking forward to Saturday,
<3 Coach Miss J

Noel works hard all the time.

By | 2017-04-25T14:39:29+00:00 October 15th, 2010|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. Ben October 15, 2010 at 4:53 pm

    Hey guys, special deal for our Chili cooking class on Tuesday Oct.19th (this Tuesday). It is that time of year to get your chili eat’n on so just for Crossfit Ktown members a special price of $25 per person for the class. If you are interested let me know either at the gym/on here/ or my cell: at 660-0307. Here is the menu in case you are interested:

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