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Summer of Squats Pay Off

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Summer of Squats Pay Off

It's hot to squat! (Middle of the Miss J x2)


Front Squat: 1 RM

Conditioning (Optional) – 15 Minutes:
Zone 1 Row, Bike or Jump Rope

I saw some major accomplishments today at Ktown. I love these kind of days where all your hard work pays off and you can visibly see the fruits of your labor, or maybe your neighbor’s labor. For those of you who didn’t set a record; don’t fret, you will get it next time. Sometimes those external circumstances just aren’t going to let you max out your potential. But I bet if you eat clean, sleep well, and recover properly Friday will be your day.

Also, congrats to Bianca who beat herself for the gym board PR and hit a FS of 250, ya that’s just silly guys.  Congrats to Talley who PR’d by at least 50 lbs for a massive 350lb rep. Give a round of applause to Rise-Up (James Ellis) for a FS of almost 400lbs, and a super duper congrats to Shaina who got her first muscle-up!!! There were many other impressive performances today, these were just a few notable ones I remembered.

Eat and Sleep Well,
<3 Coach Miss J

By | 2017-04-25T14:38:13+00:00 September 10th, 2013|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Becky (aka Mumps) September 10, 2013 at 1:48 am

    I miss K-town sooooooooo much!!! I’ve been on the road for too long! I dropped in at a gym in Cheshire, CT on Friday (killer Lumberjack 20 WOD, BTW) and plan to drop in on a gym in Seymour, IN tomorrow on my way from BFE, IN to BFE, KY. Hope to be back at K-town later this week and for the next few weeks. There’s no place like K-town!

  2. Shaina September 10, 2013 at 2:04 am

    Hooray for all of us!

  3. Rise Up September 10, 2013 at 11:55 am

    The “ego” jump to 405 took a toll, should of worked to 390 cause I know it can be done. Great work today by everyone. The board looked like an astronomers dream, full of PR stars. In the famous words of Rick Flare, WOOOO!

  4. Ben September 10, 2013 at 1:16 pm

    One of the best days ever! Watching so many people set new PRs and the excitement that goes along with that is the best!

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