Monday, 10-26-09

CrossFit Knoxville is sorry to hear that Mike Hall has to leave us because he has accepted a new job in the Chicago area.  We are very happy for you Mike and you are welcome here anytime your back in town.  Mike also wanted us to post this message that he left with us.

 Coaches/Members,

     I just wanted to take a minute to thank all of you for everything you did for me while I was in Knoxville.  I didn't really know anyone when I moved down there but you all welcomed me and made me feel right at home.  The atmosphere that the members create is incredible, it's like nothing I have ever experienced.  I want to thank you all for being as nice as you were and pushing me through the workouts each and everyday.  

     The coaches I can't say enough about.  You all taught me so much in the little bit of time that I was there.  I truly appreciate the time that you spent with me after workouts working on the skills.  As well as the level that you would push me to during the workouts.  Overall, you all made my time in Knoxville very enjoyable.  Thank you again, and I wish you all the best in the future.

God bless,

Mike Hall

Deadlift 5/3/1
Week 3 Sheet

and then...

WOD:
30 Push-ups
40 Pull-ups
50 KB Swings
60 Sit-ups
70 Burpees
or
20 Push-ups
30 Pull-ups
40 KB Swings
50 Sit-ups
60 Burpees
or 
15 Push-ups
20 Pull-ups
25 KB Swings
30 Sit-ups
35 Burpees