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Visca el Barca!

Visca el Barca!

Warm-up: 2 Rounds – 30 High Knees, 30 Butt Kicks, Frankensteins, Inch Worm, Pigs on Ice Skates; 3 min Bottom of Air Squat, 1 min Foam Roll T-spine

Deadlift: 1 every 30 seconds for 15 reps @ 70% of 1RM (dynamic deadlift)

MetCon – The Bear Complex:
7 sets of –
Power Clean
Front Squat
Push Press
Back Squat
Push Press
For 5 Rounds.  You cannot set the bar down mid round, only touch and go on the clean.  Try to add weight each round.

REMEMBER!  We are closing the 4:30, 5:30, and 6:30PM classes tomorrow.  The only afternoon class available is the 3:30PM.  Morning and the noon will go ahead as scheduled.  So come get your workout on!

Barca lost a title to Madrid last night.  The coaches were in mourning today.  Sorry if the atmosphere just wasn’t what it usually is.  Chins up though, we play them again on Wednesday.  I know you all will be cheering for Barcelona (except Will).

Mes que un club,
Coach G

By | 2017-04-25T14:39:11+00:00 April 21st, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Rise Up April 21, 2011 at 10:39 pm

    The Bear was a bear. Gonna feel it in the morning… Didn’t the winning team drop the trophy and their bus ran it over?

  2. Miss J April 22, 2011 at 8:24 am

    HAHAHAHAHA yes because they are a bunch of idiots!

  3. Miss J April 22, 2011 at 8:24 am
  4. G8r Dave April 22, 2011 at 11:56 am

    That’s what I think the young people call an “epic fail”…yes?

  5. Jeff April 22, 2011 at 12:44 pm

    I feel like that’s the ultimate victory celebration. That’s taking “act like you’ve been there before” to the next level. Act like it doesn’t matter.

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