Warm-up: 400m Run, 20 Air Squats, Frog Stretch (30 seconds), Hip Opener Stretch (30 seconds each leg), Tennis Ball Roll Hips and Shoulders

Squat: 5RM

Bench Press: 5RM

Weighted Pull-Up: 5RM

MetCon – For Reps:
Tabata Double-Unders

It is just going to be a short little post for you all tonight, but I am going to post a link I want you guys to check out. Think of it as your homework for the night. Anyway, please vote on the noon class if you are in favor, sign-up for a Death Day shirt if you want one, and pretty please make that Paleo meal from yesterday. Maybe plan on doing it this weekend and let us know how it goes?

I love Mark,
<3 Coach Miss J

P.S. You’ll know what I mean after you watch the video.

By | 2017-04-25T14:39:42+00:00 June 17th, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Kirsten June 17, 2010 at 9:49 pm

    I have the primal cook book! the food is freakin awesome!

  2. Miss J June 18, 2010 at 7:39 am

    Oh my…I’m so jealous!

  3. crossfitktown June 18, 2010 at 8:30 am

    She has it because Brandon is the best BF EVAR!!!!1111

  4. Brandon June 18, 2010 at 11:17 am

    I’m glad somebody appreciates me.

  5. Coach CBo June 18, 2010 at 1:09 pm

    hahahhahhahaahh, amazing post G. I’m sure it was you.

Comments are closed.