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Social Hour!

Social Hour!

Coach G in camo.

Warm-up: 400m Row, 400m Run, Arm Circles (all ways), Leg Swings (all ways), LAX Roll Calves (5 mins)

Power Clean: Heavy Double, 95% x2, 90% x2

MetCon – 4 Rounds Not For Time:
10 Controlled Ring Rows
10 Strict Knees-to-Elbows
10 Supermans
10 Clapping Push Ups
10 Kipping Pull-Ups

Finisher: 50 Reps Ab Work

Happy Leap Year everybody! Don’t forget we have our social tonight at Sunspot at 8PM. It’s half priced wine night so it should be a good time if I know you CrossFitters. I know everybody can’t wait to see what the OPEN holds for us this week. Get ready for it!

Missed you guys,
<3 Coach Miss J

By | 2017-04-25T14:38:45+00:00 February 29th, 2012|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. L Shizzle February 29, 2012 at 7:06 pm

    Anyone got any cleats i could use for this Saturday chicks size 8.5 guys size like 7ish I guess???? Thought I’d ask on here since no one else seems to be in that size range.

  2. Callie February 29, 2012 at 9:12 pm

    It’s about to get technical…get ready to SNATCH!!
    Oh, and nice pic of Coach G

  3. G8rDave February 29, 2012 at 9:43 pm

    Gonna be there to yell at me this WOD, L-Shiz? When are you going? My motivator!

  4. L Shizzle February 29, 2012 at 10:04 pm

    I’ll yell you on all day. I’ll probably be there at 4:30 or 5:30.

  5. G8rDave February 29, 2012 at 10:09 pm

    Friday or Thursday? I’m going Friday.

  6. L Shizzle February 29, 2012 at 10:36 pm

    Yeah Friday for sure. Taking tomorrow off to prepare mentally since they have decided to play head games with all these wods.

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