Excuse me, do you have the time?

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Excuse me, do you have the time?

Better be prompt!

Warm-Up: CFWU; 15 Dislocates, Hip Opener on floor, 10 Muscle Snatches (45/25lbs) x’s 2

Rack Jerk: 80% of 1RM every 30 seconds for 10 min.

MetCon – AMRAP in 10 min of:

10 Pull-Ups

5 Squat Cleans (135/95lbs)

Every minute do 7/5 push ups

Finisher: Hollow Rock 10 sets of 7 seconds of work

-Would you purposely steal from your brother or sister in sweat? The bond that we forge with hard work in the gym is that of a strong one, and appreciation of this relationship should be recognized. I don’t want to put on a disciplinarian’s hat, but I would like to address something before it gets out of hand. This hot topic I speak of is punctuality. I understand that we all have absurd schedules we try to keep on a daily basis, and you don’t need someone else barking at you….especially when CFKT is a socialite’s dream (just ask DIVA). However, when someone shows up 8 minutes late to a class AND THEN proceeds to write down the WOD in their book, putting them 10-12 minutes behind, sacrifices in the quality of coaching must be made for the rest of the class. If you are going to be 5 minutes late, I’m not telling you to wait and come to the next class. Try your best to be 5 minutes early, for this is the time when you should be writing everything down in your book! In fact, writing down the WOD usually is best post workout because of possible scaling that isn’t discussed until minutes before the MetCon. If we are able to keep the class together and on time, the quality in coaching will be better for EVERYONE present. Not to mention my sanity level in a large class.

-Use this as a rule of thumb, if it is 3 minutes after the class starting time and you are still writing in your book, then STOP. You can always finish at the end when you write your score down. This way quality isn’t taken away from the rest of your CFKT family. I take pride (and I know the rest of the coaches do) in the quality of my coaching. I thrive off helping each of you meet and exceed your goals, and your punctuality will only facilitate faster growth in our gym’s fitness. It helps us (coaches) and it helps you all (clients). See, everybody wins! Alright, back to being the fun-loving coach and friend!

-Love you’ns

Coach CBo

P.S. Thanks to everyone who braved the roads and came out to our Cmas Party!!! It was a blast.

By | 2017-04-25T14:39:22+00:00 December 14th, 2010|CrossFit Ktown Knoxville, Uncategorized|10 Comments


  1. Brandon December 14, 2010 at 9:55 pm

    I have never seen anybody abbreviate Christmas as “Cmas”.

    Also, perhaps you should enforce a 5 burpee per minute late policy ;)

  2. Taylor December 14, 2010 at 11:00 pm

    And if you’re an undergrad, you should aim for 30 min early…cough cough…noel…cough

  3. Noel December 15, 2010 at 1:47 am

    I’m not even there! And it’s easy to be on time when you don’t come because SOMEBODY can’t keep there knee in one peice. MERRY Cmas!!!!!!!

  4. Brandon December 15, 2010 at 10:08 am

    Their knee? In one piece? Your not representing UT very good ;)

  5. Jeff December 15, 2010 at 10:48 am

    … and 6:30 gets the bad rep cause of the compounding lateness of all the classes preceding it. :)

  6. Dougie Fresh December 15, 2010 at 12:21 pm

    Brandon :
    Their knee? In one piece? Your not representing UT very good ;)

    And you’re not representing NC State very well.

    Also, 6:30 gets a bad rap because of one person. He knows who he is and how late he is. :)

  7. Brandon December 15, 2010 at 2:37 pm

    Doug: please tell me you understood that I was joking…

  8. Donnie December 15, 2010 at 7:14 pm

    I’m not sure why I write the workouts down anyways. Recording 1RM and 5RM weights along with heroes and girls are all you need to track progress.

  9. crossfitktown December 16, 2010 at 6:26 am

    True statement Donnie, in my book I only write down the weights I use for strength and then the MetCon.


  10. Dougie Fresh December 16, 2010 at 12:56 pm

    Brandon :
    Doug: please tell me you understood that I was joking…

    The ol’ “I was joking” trick, eh? You can’t fool me.

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