Free Saturday Workout at 9am so bring your family and friends. It's time to start the new year with the goal of fitness and health.
Were located at 9355 Kingston Pike in the Market Place Shopping Center.
CrossFit Knoxville in the news...
Thursday, 12-31-09
**Don't forget we only have two classes tomorrow, 8am and 9am**
CrossFit Knoxville would like to also wish a Happy Birthday to David Abraham, Jon Ricketts, and Jack Shelton.
Let's not forget to make our resolutions for the 2010 year. Of course one of your resolutions better include a fitness goal and we want to see it up on the board. So make sure you know what you want to achieve in the next year because you will be noting it on the white board aka "The Goal Board for 2010".
The History of New Year's Resolutions
The tradition of the New Year's Resolutions goes all the way back to 153 B.C. Janus, a mythical king of early Rome was placed at the head of the calendar.
With two faces, Janus could look back on past events and forward to the future. Janus became the ancient symbol for resolutions and many Romans looked for forgiveness from their enemies and also exchanged gifts before the beginning of each year.
WOD:
"Kelly"
Five rounds for time of:
Run 400m
30 Box Jumps
30 Wall Balls
Run 400m
30 Box Jumps
30 Wall Balls
Wednesday, 12-30-09
Strength Work:
Deadlift- Work up to a heavy single
WOD:
G.I. Jane
100 Burpee Pull-ups for time
-or-
10 rounds for time of (if the pull-up bars are too high to jump to)
10 Burpees
10 Jumping Pull-ups
Tuesday, 12-29-09
**Schedule this week is 2 classes on Thursday, December 31 @ 8am and 9am and we will be closed Friday, January 1.**
With the 2009 year coming to an end, what regrets do you have? What resolutions are you going to commit yourself to for the new year? Post to comments.
Skill Work:
KB
WOD:
KB Complex
3 Rounds of:
KB clean and press, 6 reps (each side)
Alternating renegade row, 6 reps (each side)
Turkish get-up, 3 reps (each side)
One-arm front squat, 8 reps (each side)
One-arm KB swing, 15 reps (each side)
Alternating renegade row, 6 reps (each side)
Turkish get-up, 3 reps (each side)
One-arm front squat, 8 reps (each side)
One-arm KB swing, 15 reps (each side)
Monday, 12-28-09
Make sure you wish Joyce a Happy Birthday! Here you see Joyce working the Push Press.
Skill/Strength Work:
Push-Press 3-3-3
The Push Press
a. Set-up: The set-up is the same as the shoulder press.
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be
between 1/5 and 1/4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead
until the arms are fully extended.
and then...
WOD:
AMRAP in 10 minutes:
5 Push-Presses
10 Dips
15 Sit-ups
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