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Valentine’s Day

Valentine’s Day

Rise Up & DIVA...a match made in heaven. Congratulations guys!!

Warm-Up: 5 Pass-Throughs, 20 Sit-Ups, 10 Goblet Squats, 10 Arm Circles in all directions x’s 2

Dynamic Press: 8×3 @ 70% of 1RM

MetCon – For Reps

5 minutes Row for Calories

4 minutes Bear Complex (135/85lbs)

3 minutes KB Snatch (50/35lbs)

2 minutes Bear Complex (135/85lbs)

1 minute Row for Calories

Rest 1 min. b/n tasks, each Bear complex = 4 reps.

-Happy Valentine’s Day! While we have quite a few couples at the gym, Rise Up and DIVA remain among the more notorious of them…or James and Rachael as their birth certificates read. For those of you who don’t know, DIVA just acquired some new bling on her left hand. I’m sure she would love to show you, so why don’t you ask for a show. Congratulations, guys!!!

Coach CBo

By | 2017-04-25T14:39:17+00:00 February 14th, 2011|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Callie February 14, 2011 at 8:45 pm

    YAY! Congrats Rise Up & Diva!! Can’t wait to see the bling!!

  2. rachael the diva February 14, 2011 at 9:50 pm

    Thank you! I would love to show off my fantastic bling…maybe we could build a special case for me to leave it in while I work out…it would look great near the trophy case. Just a thought. We love our crossfit family and appreciate all the sweet comments. Thank you!

  3. Erin February 15, 2011 at 10:56 am


  4. Lee February 15, 2011 at 11:01 am

    Congratulations!! I am so thrilled for you guys!

  5. Ben February 15, 2011 at 11:35 am

    Convinced there is one man in this world that could wrangle in a Diva. That man is Rise UP!

  6. perry February 15, 2011 at 11:46 am

    CONGRATS!!! lol i thought u all were married. open bar?

  7. crossfitktown February 15, 2011 at 1:59 pm

    Boom shackalacka!


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