“You can’t always be the most talented person in the room, but you can be the most competitive.” — Pat Summitt
Thanks for all the volunteers that came out this weekend to help with the marathon clean up and cheering station! We’re so grateful to have this community that supports each other and the greater Knoxville community as a whole.
Get Your Stretch On
There are two opportunities this week to get some extra mobility in with coach Kenzi and her Yogability workshop! Monday at 5 p.m. at North, and Thursday at 5:30 p.m. at West. Take the opportunity to improve that range of motion and get some tools to use every day.
Bring a Friend Friday
Bring a friend out this Friday to try out a class! If you know someone that’s been curious about what we do or just wants to get a good sweat on, send them to this link, and tell them to wear some red! We’ll see you on Friday!
The Week
Monday – After Hours
We begin this week with 21-18-15-12-9-6-3 of kettlebell swings, following each round with 15 sit-ups and 30 double unders.
Tuesday – Steamroll
This will be a day full of odd objects. AMRAP 30 of farmer’s caries, prowler pushes, sandbag runs, and regular running. Try to move steadily for the full time.
Wednesday – Squat Day
This is our last week of building in our squats, so don’t miss out! Be sure to hit the next two weeks as we’ll be testing what we just completed and what we’re doing for the next cycle.
Thursday – Double Pits to Chesty
We don’t come up with the names! At the start of class, build to a heavy set of 3 on bench press. Then hit a 12 min AMRAP of double unders, push-ups, and toes-to-bar.
Friday – Megalodon for BAFF!
Teams of 2 complete 6 rounds of 12 box jumps (30/24), 21 dumbbell front squats, and 500 m rows. Switch after a complete round, so try to move fast!
Saturday – Community WOD
AMRAP 15:00 of 2 burpees, 2 db power cleans, 150 m run, then 4 burpees, 4 db power cleans, and 150 m run. Keep adding 2 to the burpees and power cleans until time runs out. The run will stay the same.
Saturday – Level 2
For the first part of the class, hit an EMOM for 6:00 of 5 strict HSPU. In the next part work in teams of 3 for 12 minutes to build to a heavy 3 position power clean. There will be exactly a 3 min rest before completing a 15 min AMRAP of calories on the bike or running, burpees over the bar, and power cleans.