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Snow Days

I apologize for the lag time of the video with the words. I filmed it on my laptop’s webcam; just try not to get annoyed by it.

Hey all! Coach Miss J comin’ atcha. Ktown will be closed for the evening classes, especially with round 2 of this storm coming in tonight. Sorry about Jack Frost ruining today’s gym fun, but at least Coach CBo has put up a home workout for you CrossFit lovers. Here it is again…

Warm-Up: CFWU (change Pull-Ups to Push-Ups and OHS to Air Squats), Seal Stretch (1 minute), Hip Opener Stretch (30 seconds each leg), Perfect Squat on Wall (1 minute), Calf and Foot Mobility from Video

MetCon – For Time:
100 Lunges
100 Push-Ups
100 Hollow Rocks
Handstand (2 minutes)

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Keep checking our website along with facebook for an update on tomorrow’s schedule. Hopefully we will see all your shining faces tomorrow!

Go Auburn (SEC),
<3 Coach Miss J

By | 2017-04-25T14:39:21+00:00 January 10th, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. crossfitktown January 10, 2011 at 4:00 pm

    Awesome vid, Miss J! Guys, don’t just watch the video….DO IT! If you don’t want to do a MetCon, GO RUN IN THE SNOW! Be active, it’s gorgeous outside!

    Coach CBo

  2. crossfitktown January 10, 2011 at 4:30 pm

    Just finished doing what we told all of you to do! My feet and calves feel supple and yummy now! MetCon time = 14:13 Rx (handstand time included)

    Did you all beat me?
    -Miss J

  3. Kirsten January 10, 2011 at 7:07 pm

    Body Rock Suzanna better watch her back! The Lady Jessie is looking fresh getting her mobility on!

  4. Whitney January 10, 2011 at 7:07 pm

    18:15 – handstand included. Scales on pushups and hollow rocks. Great video!

  5. Big Rob January 10, 2011 at 8:33 pm

    14:31, the toughest handstand hold, had to break it into two one minutes

  6. T January 10, 2011 at 11:15 pm

    Any chance the 6am class is on tomorrow?

  7. Ben January 11, 2011 at 3:58 pm

    Next time Erin asks for a foot rub I’ll hand her a lax ball and let you know how that goes………..

Comments are closed.