NO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests will include Rich Froning and others from Crossfit Mayhem.

People often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig Ziglar

CrossFit First Creek – CrossFit

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Metcon (Time)

5 Rounds:

15 American KB Swings (53/35)

Handstand Walk, 30′

10 Toes to Bar

8 Bench Press (135/95)
*Sub 3 wall walks for HS walk.

*25 min time cap


Warm-up (No Measure)

Couch Stretch 1 min

Chest Stretch 1 min

10 Scorpion


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