We <3 (most) you!

We <3 (most) you!

If we could just get her to full depth everytime... <3 you Rachael!

If we could just get her to full depth everytime... <3 you Rachael!

Warm-up: 3 Rounds – 10 Chin-Ups, 15 Russian Swings (35/20lb), 10 Box Jumps (24″), Foam Roll, Samson Stretch

MetCon – The Festive 40:
40 Reps of each exercise
Push-Ups (Chest-to-ground)
Sandbag Squat Cleans (60/40lb)
Box Jumps (18″)
KB SDHP (50/35lb)
Hang Muscle Snatches (45lb)
Jumping Back Squats (45lb)

In respect to your Friday night, I am going to keep this one short.  Jessie gave you two chapters to read already this week.  Let me just say that a lot of you are seeing some crazy results with the Paleo challenge.  I can’t wait to see everyone’s after pictures.  Just remember to keep up with your food logs for the remaining five weeks.

Also, tomorrow is our free Saturday workout.  It will be Valentine themed.  Bring that special someone!

From your Valentine,
Coach G

By | 2017-04-25T14:39:57+00:00 February 12th, 2010|CrossFit Ktown Knoxville, Uncategorized|7 Comments


  1. Rachael February 12, 2010 at 2:52 pm

    You guys think you are funny with these photos…but the diva/princess will eventually learn how to do the full squat. AHAHA

  2. Miss J February 12, 2010 at 5:07 pm

    I think you are pretty darn close to it!

  3. Geri February 13, 2010 at 3:58 pm

    Way to go Rachael!! Sorry I wasn’t there to witness that in person. Looking good.

  4. James February 15, 2010 at 7:50 am

    Those squats are getting better every day. Keep up the good work Rach.

  5. Taylor February 15, 2010 at 12:40 pm

    This video was based on my Mardi Gras experience


  6. Taylor February 16, 2010 at 7:30 am

    Where’s the new post? What am I supposed to do without it?

  7. James February 16, 2010 at 8:01 am

    Taylor, just keep posting youtube videos to keep us occupied until the new post arrives.

Comments are closed.