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Social Fun

Kimberly reppin out Ktown gear!

Tired much?

Hmmmm...should I pick it up?

Warm-up: Foam Roll Quads/ Hammies/ IT Bands/ Glutes, Mobility

Skill: L-Sit (45s), V-Sit (45s)

Deadlift: 1-1-1-1-1

MetCon – AMRAP 9 Minutes:
6 Plate Push-Ups (45/25lbs- feet on plate)
8 Thrusters (95/65lbs)
10 Plate Snatches (45/25lbs)
(Every exercise/ round must be unbroken. Rest can only be taken between rounds.)

The competitor WOD tomorrow starts no later than 9:15am. Be warmed up and ready to go by that time or earlier if you plan on doing it. Yes, the free class is on at 10am like normal. Bring people!

Social event announcement: We are going to do a CrossFit Leap Year Happy Hour on February 29th at Sunspot at 8:00pm. It’s a Wednesday so that means half-price wine! (We will reschedule the O-lifting class that week to Tuesday at 7:30pm). Now I know there are tons of wine-o’s at Ktown so you better show-up, and even if you aren’t one it’s a good time to socialize and celebrate Leap Year!

Let’s take over Sunspot on the 29th,
<3 Coach Miss J

Soooo adorable.

Fran went from deadlifting 95lbs to 155lbs today!

Puffy cheeks.

Just cuz.

By | 2017-04-25T14:38:49+00:00 January 6th, 2012|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. G8r Dave January 6, 2012 at 9:53 pm

    Top 3 are from Death Days…yeesh. Linebaugh lookin’ all cut and stuff… Big props to Fran! Ebgage Beast Mode!

  2. Coach CBo January 7, 2012 at 12:37 pm

    Not to mention Paul pulling 365lbs yesterday!!!

  3. Mincey January 7, 2012 at 3:58 pm

    Way to go Fran and Paul!

  4. Bucklington January 9, 2012 at 4:36 pm

    i’ll defend pattycakes: not tired…just weighted rests

Comments are closed.