Something Gluteal

Something Gluteal

Best members ever.

Best members ever.

Warm-up: 20 Leg swings, Hip Opener Stretch, Frog Stretch, Samson Stretch, 20 Pull-Ups, 20 Push-Ups, 20 GHD Sit-Ups, 20 GHD Back Extensions

Snatch High Pulls: 2×5 (80% 1RM Snatch)

MetCon – 3 Rounds For Time:
5 Man-makers (50% BW) with a full squat clean
½ Building Carry (30% BW)

Finisher: 60 second L-sit on parallettes


1) It’s February and therefore it’s time to pay.

2) This Friday the 5th we will be closed for the 6:30pm class. Why, you ask? Because we are headed to Woodstock, GA for the GARAGE GAMES!!! Make sure to give all competitors a pat on the back and a “good luck” before they leave. We will be keeping Twitter and Facebook updated as much as possible, but we may have to break for the wrapping of wrists, application of icy hot, and making of Paleo snacks.

3) Wednesday the 3rd is Coach CBo’s birthday, so give him a birthday spanking.  The lovely Miss J’s and Carol, aka Momma Boaz have birthdays this Saturday the 6th.  Do not give them birthday spankings.

4) A super thanks to Ben and Avanti Savoia for putting on a great food seminar.  Remember to check out their blog and huge database of recipes!

Something cheeky,
Coach G

By | 2017-04-25T14:39:59+00:00 February 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|12 Comments


  1. Brandon February 1, 2010 at 6:08 pm

    So I shouldn’t spank Caleb … but can I spank Jessie?

  2. Brandon February 1, 2010 at 6:21 pm

    Also: When do we learn how to do this?

  3. Taylor February 1, 2010 at 6:26 pm

    he used a wrist wrap. no longer impressive. haha

  4. Taylor February 1, 2010 at 6:35 pm
  5. Brandon February 1, 2010 at 6:46 pm

    I’ll give you a wrist strap and an hour. If you can even get the muscle up I’ll empty my bank account for you.

  6. Taylor February 1, 2010 at 7:13 pm

    i wouldnt lower my standards by accepting such a bet. i don’t want to become the pete rose of crossfit hahaha….but i couldnt do it

  7. crossfitktown February 1, 2010 at 9:35 pm

    Woah, I just came out of a YouTube continuum. I watched the infamous Arnold clip and then 6 or 7 videos later found myself listening to Ronnie Coleman yelling LIGHTWEIGHT BABY!


  8. Taylor February 1, 2010 at 10:14 pm

    That must have been an insanely awesome continuum…

  9. Becca February 2, 2010 at 6:51 am

    Well Well Well, After the hurtin those two have givin me, I am all about spanking them! Happy Birthday!!! There is one thing I know, you will never forget each others Bdays.

  10. James February 2, 2010 at 2:57 pm

    The only spanking that will be done is Ktown spanking the Garage Games this weekend, unless you want to get ninja chopped my Miss J.

  11. crossfitktown February 2, 2010 at 4:16 pm

    I’m all about the spanking folks, bring it! I spank back though….

  12. crossfitktown February 4, 2010 at 4:44 am

    Thanks guys for the bday wishes, and James is right about the ninja chop following the spanking.
    -Miss J

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