“Today was beefy.”

“Today was beefy.”

It's good to have Dani back for the summer.

Warm-up: 400m Run, 25 Sit-Ups, 20 Push Press (45/25lbs), 15 Squats (45/25lbs), 10 Hang Power Cleans (45/25lbs), 25 Supermans, 400m Run Backwards

Mobility & Stretching

MetCon – For Time:
30 Deadlifts (225/155lbs)
10 Box Jumps (24”/18”)
20 Deadlifts
20 Box Jumps
10 Deadlifts
30 Box Jumps
1K Row

Finisher: Double-Under/ Rowing Form Check-Up

Death Days shirts are in! If you didn’t pick yours up today then make sure you grab one the next time you’re in. Remember only FREE shirts go to those who were here all 5 days of the misery (and we have a list). A few people also asked to purchase them. FYI, we will be selling them for $15. I do think we ordered just a few extra. If you are interested in a shirt and didn’t get your name on the board then we will put you on a first-come-first-serve waitlist and then see if your size is available.

Also, we just wanted to remind everyone again that we will be closed for afternoon classes this Friday from 4:30-6:30pm due to our CrossFit Ktown hike. We will also be closed on Saturday.

How is everyone’s posterior chain feeling after today?
<3 Coach Miss J

Will got some new kicks. They look nice on box jumps, right?

By | 2017-04-25T14:39:38+00:00 July 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. James July 22, 2010 at 8:14 am

    My posterior is ok today but its always the second day that tells the true story.

  2. Ben July 22, 2010 at 10:57 am

    NOOOOO, I missed a workout that I could actually do RX’d (stupid shoulder, & work). At least it wasn’t a member named workout, cause I want to do all the members of the gym! Metcons that is, get ya mind right.

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