Thruster: EMOM for 10 min perform 3 thrusters at 155/105lbs
MetCon – For Time:
100 Double Unders
We are going to try to give you all a brief layout of the month ahead every thirty days or there abouts from this point forward. If my math serves me appropriately, this should put our updates at the beginning of each month. Let us begin with this current and rather misnamed month, October.
Saturday October 6th: This coming Saturday we are going to allow you all to come in to the open gym at 9AM and try for a spot on the gym’s strength record board. We have done an awful job of updating it since the move, so here is your chance to come perform a 1RM front squat or maybe a 15RM OHS (or obviously any strength movement on the board). No attempts at MetCons, just strength stuff. See you Saturday morning.
Friday – Sunday October 12-14th: This will be the weekend we will have our 3rd annual gym hike. It will be a moderate to strenuous jaunt beginning and ending at the parking lot of Clingmans Dome. The plan is to head west on the Appalachian Trail staying our first night at either Double Springs Gap or Silers Bald shelters depending on number of people interested (2-4 miles). The second day we will head south off the ridge down Welch Ridge Trail to Jonas Creek Trail to Forney Creek Trail (northeast) and finally staying at either campsite 70 or 69, once again depending on how many people end up going (5-7 miles). Our last day will be a climb back up to the highest point in TN and the cars following Forney Creek Trail (about 7 miles). The way I set this little adventure up you can join us for all 3 days or do an overnight on either end (Friday or Saturday night). Let me know if you are interested.
Saturday October 27th: OKTOBERFEST! This will be a most of the day competition happening at CrossFit Ktown. We want as many of you as possible to sign up to compete and the rest of you to sign up to volunteer to help us out. Our cohosts are Lululemon Athletica Knoxville, and our sponsors are Miller 64, Red Goat Creations, Brittany Payne Photography, Foothills Physical Therapy, Suttree’s, and Real Hot Yoga. BBQ provided by Dead End, but not for free. There will be an after-party downtown at Suttree’s High Gravity Tavern.
Some other events coming up after October are Bring a Friend Week and the 4th iteration of the CrossFit Ktown Christmas Party. Don’t worry, we are planning the Christmas party early this year. Even with all our allure, we know a gym Christmas party is low on your priority list. ;)