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The heat is on!

The heat is on!

It's a sad day when half of the gym doesn't get this reference.

Warm-up: 2 Rounds – 10 Suitcase KB DL (100/70lbs), 10 Dips, 20 Duck Walk Steps, 10 Backward Lunges, 10 Frankensteins

Deadlift: Speed DL every 30s for 15 rounds @ 60% of 5RM (get set under tension before each pull)

Single Leg Glute Bridge: 2×15

Sled Drags: 3 Trips – Heavy!

MetCon – 10!:
Jumping Air Squat
100 Double Unders

The heat is on at CrossFit Ktown!  Just in time for that fabled Christmas Party 2010 this Sunday at 6:00PM, eh?

I can feel the fire,
Coach G

By | 2017-04-25T14:39:23+00:00 December 9th, 2010|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Dave December 10, 2010 at 8:36 am

    “Tell Victor that the test came back and I have AIDS…”

    Eddie Murphy was an exceptional talent.

  2. Kirsten December 10, 2010 at 10:21 am

    Axel Foley says the gym feels awesome

  3. Rise Up December 10, 2010 at 11:21 am

    GREAT! Now I have the Beverly Hills Cop theme song Axel F stuck in my head.

  4. Jessie December 10, 2010 at 1:45 pm

    hahaha you guys make me chuckle.

  5. Scott December 10, 2010 at 3:05 pm

    Dave, its herpes simplex 10! You gotta let it flow naturally, I AIN’T GONNA FALL FOR NO BANANA IN THE TAIL PIPE!

  6. Dave December 10, 2010 at 4:46 pm

    Scott…you are so right. LOL at the thought of that scene. BHC is like Silverado…films that should be required viewing at some point in life.

  7. Kirsten December 10, 2010 at 4:53 pm

    I believe it was herpes simplex 10

  8. Dave Parmly December 10, 2010 at 10:55 pm

    @Kirsten…Scott set me straight on that. That decade was tough on my memory cells.

Comments are closed.