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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Squat Snatch (3 reps)

10 Minutes to find a heavy 3 rep squat snatch. Final weight will be the weight used for EMOM.

Metcon (No Measure)

10 Minute EMOM of:

6 Pull-ups (No butterfly)

1 Squat Snatch

3 Bar Muscle-ups

1 Squat Snatch


Warm-up (No Measure)

Shoulder Smash 1 min each

Pec Smash 1 min each

10 Table Tops w 3s Hold each

5 Windmill Stretch each side

10 Supermans w 3s Hold

Couch Stretch 1 min each

Pancake 1 min


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