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The CrossFit Open: A Reminder

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The CrossFit Open: A Reminder

Janice and Steve trying to stay warm between events at Garage Games!

Warm-up: 1 Minute Bottom of Air Squat, 20 Jumping Air Squats, Pretzel Stretch (1 minute each), 20 Hanging Swings, 10 Sotts Press (45/25lbs)

Dynamic Squat: 10×2 @ 60% 1RM

Seated Dumbbell Press: 5-5-5-5-5

Snatch Grip Press: 2×10 @ Comfortable Weight

Banded Scapular Rotation: 3×10

Finisher: 80 Reps of Ab Work

Just a friendly reminder that the open begins next Wednesday! So my message to you is… SIGN UP! If you are afraid you will hurt our chances of Regional qualification then you have nothing to fear! You can only help our gym! If you are afraid you are too old, well guess what? There are master divisions. And if you are just plain afraid, get over it! Everyone is capable of this doing this competition and it is good for you to step out of your comfort zone every now and then. Sorry if that was too harsh (wink wink).

The Open has one workout a week (which will be released on Wednesdays). You will complete and input your scores online by that Sunday. We will use Saturdays as a day to complete these workouts as well as a chosen weekday. If you can’t do the workout one of those two days then we can schedule a time for you to come MetCon.

Also, we are going to reimburse everyone who signs up by taking 20$ off your March membership. It really can’t get any better than this people! You are running out of excuses not to sign up. So stop reading this post and… GO DO IT!

You really should sign up since we are going to make you all do the MetCons as a gym anyway,
<3 Coach Miss J

Coach G up and over the wall and moving to the finish line!

By | 2017-04-25T14:38:46+00:00 February 15th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. BoothK February 16, 2012 at 1:37 pm

    So I signed up, now what?!

  2. Coach CBo February 16, 2012 at 2:25 pm

    Just wait until next Wednesday….in an intensely anticipated state!

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