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September stands for fun.

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September stands for fun.

Miranda gets her first few double-unders! Now she's cranking them out.

Warm-up: 20 High Knees, 20 Butt Kicks, 20 Lunges, 5 Attemps at Max Double Unders

MetCon – 1 Round FGB:
Wallball (20/12lbs)
SDHP (75/55lbs)
Box Jumps (24/18”)
Push Press (75/55lbs)
Row for calories
1 minute at each station, max reps

Squat: 5RM

Bench Press: 5RM

MetCon – For Time:
500m Row

Hey yous guys (yelled like the kid from The Goonies). It’s been a great couple of September weeks here at CrossFit Ktown. With the football WOD last Saturday, tons of new people visiting our rockin’ spot, the Pilot fundamentals class beginning, some old members returning, the Fight Gone Bad 5 excitement, and the fact we are half way through this hell-of-a-Fight-Gone-Bad cycle it’s been one fantastic month already. I know that the rest of this month will prove to be just as amazing.

We still have the Florida game to look forward to (you know there will be a football Saturday WOD for this…Go VOLS), Fight Gone Bad 5 on September 25th (you can still sign-up, so please do), and the Marine Mud Run this coming weekend.

Let’s put on our fun faces,
<3 Coach Miss J

The cutest coaches ever? Taylor being the cutest of course.

By | 2017-04-25T14:39:33+00:00 September 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|14 Comments


  1. T-Pain September 9, 2010 at 9:06 pm

    Totes the cutest!

    Also, I have some extra t-shirts available for any girls out there looking to make a statement with dresses a la Taylor. Better watch out Obligato…

  2. Brandon September 9, 2010 at 9:29 pm

    I disagree. Cbo is the cutest … that hair …

  3. Coach G September 9, 2010 at 9:50 pm

    I disagree again. I think E$ takes the cake on this one.

  4. Genna September 9, 2010 at 10:10 pm

    Can I nominate Domino?

    Also, hey Grant, I read your blog. :D

  5. T-Pain September 9, 2010 at 10:37 pm

    Cbo already has sexiest bartender. What’s a guy gotta do to get a freakin bone thrown his way once in a while?

    Also, bad move not voting for Jessie, Grant. And Brandon, you should’ve voted for Kirsten even though she’s not a coach just to keep the peace.

    So, in a totally self-serving move aimed at increasing my own popularity…I vote for Jessie, Kirsten, and E$.

  6. Brandon September 10, 2010 at 6:23 am

    Looks like T-pain is the winner of this thread.

  7. T-Pain September 10, 2010 at 9:59 am

    Victory knee dance!! Whammy!!

  8. Jeff September 10, 2010 at 11:04 am

    I feel like James’ workout on the Saturday for the Gators game should be AMRAP 60 minutes sing Rocky Top, while wearing a coonskin cap, and and saluting a picture of Charlie Daniels.

  9. James September 10, 2010 at 11:20 am

    Rocky Top you’ll always be SECOND in the SEC, good ole Rocky Top, Rocky Top Tennessee…Go Gators!

  10. T-Pain September 10, 2010 at 12:55 pm

    Struggling with Miami (OH) doesn’t inspire fear James…

  11. Erin September 10, 2010 at 5:05 pm

    G has the best booty + Miss J has the best arms + CBo has the best abs + Tay has the best back + I have orange hair = five totes cutest coaches together, ever.

  12. Geri September 10, 2010 at 5:20 pm

    Sadly, I have to agree with James on this one. :(

  13. Brandon September 10, 2010 at 5:34 pm

    G’s booty is too small.

  14. Geri September 11, 2010 at 2:03 pm

    Mud Run was a blast!!!!! Now I know how pigs feel.

Comments are closed.