Facility Layout

Facility Layout

Workout of the Day

7.19.2011

New Website

Look for the WOD at the new website @ Crossfit Knoxville

Thanks

7.18.2011

Tuesday, July 19, 2011


WOD:
Back Squat- 5x5 add weight from last week 

7.17.2011

Monday, July 18, 2011



WOD:
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

7.14.2011

Friday, July 15, 2011






WOD:
4-8 x 400m, rest 1:30, hold within 3-5 seconds


then...


Deadlift- Work to a heavy set of 3

7.13.2011

Thursday, July 14, 2011

video

WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood