What a day…

What a day…

Get em "Coach Diva!"

Warm-up: 2 Rounds – Strict Pull-ups (8/3), 15 Sit-ups, 10 DB Squat Cleans (35/20lbs), 10 Reverse Hypers

Mobility: Thoracic Spine and Shoulders

Double Unders: 5 Max Attemps (for board)

MetCon – I Am Lumberjack:
20 Minutes 1-arm KB work (50/35lbs)
Clean & Jerk
Turkish Get-Ups
(Once the clock starts you cannot set the KB down.  Rest with it in the hang, at shoulder level, or overhead.)

Finisher: Contract/Relax hamstrings with straight (or mostly straight) leg

I gotta say today was quite the interesting day. If you don’t know what I mean then just ask Coach Tay Tay. A few announcements for you all…

1) The White Elephant Christmas Spectacular Ktown Party is this Sunday at 6:00pm! Please come, we’re begging, and bring some food plus your white elephant gift. If you are unsure of this game then check the calendar details (to the right of your screen) it explains the whole game.

2) Our December hours are so…

CLOSED : Wednesday, December 23rd– Tuesday, December 28th.
December 29th (it’s a Wednesday) we are open with normally scheduled hours.
Friday, December 31st, we are open during the morning hours and for the noon class, but CLOSED for the evening classes. Go celebrate New Year’s!
Saturday January 1st, our free class is cancelled.
Once again, check the calendar (to the right) for closings.

3) Good luck to all students who are taking finals (CrossFit Ktown members and non-Ktowners). I remember those days!

4) Beginning January 3rd our 3:30pm class is back up and running. Our 4:30 class has become heavily populated so this is to hopefully spread some of you out and make for a better workout/ coaching atmosphere.

5) Enjoy the fantastic Faction Games competition video compilation by the one and only Adam, aka Phoenix, aka Baby Buff.

I’m all updated out,
<3 Coach Miss J

By | 2017-04-25T14:39:23+00:00 December 7th, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Ben December 8, 2010 at 12:45 am

    As a proud veteran of CFKT I have to say the Christmas party is amazing. Last year was so much fun. I encourage everyone to show up let loose and get to know the entire extended family that is Crossfit KTown.

    T I’m glad to hear you are human after all

    Phoenix. Nice work. A rare treat to see to see the elusive baby buff…and during mating season too!

  2. Rise Up December 8, 2010 at 9:51 am

    Yes, last years Christmas party was off the hook… Love the video of Phoenix aka Baby Buff and The Intimidator doing work at the Faction Games… Has anyone else noticed how cold it’s been lately? I think the whole global warmings thing is a myth.

  3. Erin December 8, 2010 at 11:04 am

    A. I can’t wait for the Christmas party! It’s so much fun! Plus, I’m making my famous paleo brownies [better be there, Phoenix], so of course you want to come.

    B. We love you, Tay Tay. Hope you’re feeling better, knee is back in place, and the final you had this morning went well.

    C. Ben & I had a very important appointment this morning! We now know if it’s a boy or girl! So… post your guess to comments and we’ll let everyone know this afternoon via whiteboard.

  4. crossfitktown December 8, 2010 at 11:27 am

    I bet it’s a CrossFit Ktown engineered cyborg. Put me down for that one.


  5. crossfitktown December 8, 2010 at 12:00 pm

    I think it’s a hybrid – i.e. a herm

  6. crossfitktown December 8, 2010 at 6:47 pm

    Ahahaha I know what it is so I can’t guess…but I will say that I think it’s going to be a human with cyborg properties like stamina and strength.
    -Miss J

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