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Slow Days

The CrossFit Ktown Coaches.

The CrossFit Ktown Coaches.

Group picture from our Christmas Party.

Group picture from our Christmas Party.

Jeff, Samantha, and Forrest. Samantha and Forrest had a "tacky" Christmas party afterward, and Jeff just didn't get the "dress-p" memo.

Jeff, Samantha, and Forrest. Samantha and Forrest had a "tacky" Christmas party afterward, and Jeff just didn't get the "dress-up" memo.

A good looking couple.

A good looking couple.

Warm-up: 20 reps of each – Max height squat jump, Push-ups, GHD sit-ups, GHD back ext.

Squat: 20RM

MetCon – Helen:
3 Rounds for Time
400m run, 21 KB swings (50/35lbs), 12 Pull-ups

It is holiday season and many of our student members/ clients are traveling or have gone home for a while. That may make for some lonely classes like we saw today. Yet, the gym was still pumped with it being Helen time. Oh yea, Helen… I am proud to say that people crushed their previous times. Several of our gals did it Rx’ed with the last time around being on the green band for pull-ups! (*Cough Cough Erin*) It’s amazing to see how much progression can be made in just a few short months. We also had Lisa, one of our new members, get her first kipping pull-up today and do about half of Helen Rx’ed. Pretty impressive.

Anyway, I just want to update everyone on our upcoming holiday hours. Next week we will conclude our classes on Wednesday the 23rd with normal hours. We will be closed Christmas Eve/ Day, and there will be NO Saturday class on the 26th. Monday we will return to normal hours. Thursday the 31st (New Year’s Eve) there will be no 6:30 class and New Year’s Day (Friday) there will be no morning class until 9:00am. Evening classes will be normal. We will announce these again, but if you know someone who doesn’t check the site please give them the updates.

More pictures form the party coming tomorrow,
<3 Coach Miss J

Jonathan thought this sweatshirt was "semi-formal."

Jonathan thought this sweatshirt was "semi-formal."

Rachael and James mid-dinner.

Rachael and James mid-dinner.

Dougie Fresh lookin' exactly that.

Dougie Fresh lookin' exactly that.

EJ and Matt, one of our first arrivals for the festivities!

EJ and Matt, one of our first arrivals for the festivities!

By | 2017-04-25T14:40:04+00:00 December 14th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments

8 Comments

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  2. LarryS December 15, 2009 at 5:39 am

    It was a great party and it was nice to see other Ktowners dressed in something other than gym shorts and a sweaty T-shirt. Most of them clean up pretty nice . . . even you Erin. Merry Christmas to all!

  3. Jeff December 15, 2009 at 8:07 am

    I vow to read every word of every blog post from here until eternity.

  4. Amanda December 15, 2009 at 8:34 am

    Hey guys sorry I missed the party…but it was for a good reason. I ran a half marathon on Saturday in Charlotte, NC. And thanks to crossfitktown I was able to run the entire 13.1 miles without stopping and had a farily quick recovery time. Planning on being back in the gym this afternoon! I can’t wait!

  5. Ben December 15, 2009 at 8:52 am

    oh Larry…thems is fight’n words!

    It was great to see other KTowners outside of my 4:30-6:30 bubble! Great Party, Great Friends, Great Time! Merry Christmas Everyone!

  6. James December 15, 2009 at 11:28 am

    Thanks Ktown for hosting such a great holiday party. Rach and I had a great time and we look forward to next years party in a bigger building with a lot more people. =o)

  7. Karen December 15, 2009 at 5:52 pm

    Hey Crossfit Ktowners! It looks like I missed a great party this weekend (great pics!) … but you’ll be happy to know that while you were all partying and hitting the gym hard, the CAK girls’ basketball team was busy winning three games in three days to claim the Grace Christian Academy Tournament Championship!!!!!
    In fact, while my workouts have slipped and my eating habits have been less than perfect, our team is currently 6-0 and getting better every day! I’m loving every minute of it … but of course missing the pullups, doubleunders, overhead squats, burpees, farmers walks, etc. with all of you wonderful crossfitters! Keep up the good work – I hope to return sometime in 2010!!! :-)

  8. crossfitktown December 15, 2009 at 7:00 pm

    We miss you, Karen. Keep winning.

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