We welcome you new comers to the family.

Warm-up: 750m Row & 100 Jump Ropes

Jerk: 1RM

MetCon – For Time:
21-15-9
Kettlebell Swings (50/35lbs)
Burpees

NO FREE SATURDAY CLASS TOMORROW, AUGUST 8^TH.

Now that is taken care of, allow me to introduce some new members.  The family is growing at a staggering pace here at CrossFit Ktown.  In the past couple weeks we have strengthened our numbers with some great personalities.  Please help me give a big Ktown welcome to Jordan and Rhonda Lakin, Matt Hinton, Jon Buchanan, Glenn Sharp, Jason, Lorena, and Emily Radney, Carol Boaz, Rachel Oberman, and Brandon Bergin.  We sincerely look forward to being a part of your journey to elite fitness!

Remember that the Knoxville carpool for the trail jog is meeting tomorrow morning at 8:15AM sharp.  For those driving up there separately, we are parking at Elkmont and starting Little River Trail at 10AM.  If you have any questions, comments, or need your fears allayed, give Coach CBo or myself a call.

Coach G – 865-591-8923
Coach CBo – 865-274-7730

Have a stellar weekend,
Coach G

P.S. – CrossFit Ktown made it in to the News Sentinel’s East Tennessee’s Best of 2009 under the category: Health & Beauty – Best Fitness Center.  Please go to http://www.knoxville.com/easttnbest/ to vote for us!

P.P.S – Also, Ben Slocum’s company, Avanti Savoia, is in the running under the category: Best Category (& Winner) We Missed.  It is listed as Gourmet Food Shop – AvantiSavoia.com.  GO VOTE!!!