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Nostalgic...but also telling of tomorrow's events. Coach E$ rockin' it

Warm-Up: 10 Arm Circles in all directions, 10 Walking Lunges, 10 Backwards Walking Lunges, 10 Side Lunges, 10/6 PP (45lbs) x’s 2

Foam Roll T-Spine

Dynamic Bench Press: 3×3 Normal, Wide, & Narrow @ 65% 1RM

MetCon – 5RFT:

15 Hang DB Power Cleans (1/3 BW)

25 Sit Ups

Broad Jump 25m

Suicide Run @ 7, 15, & 25m

Finisher: 3 Max Bumper Plate Holds

-For those of you who may not know this (or cease to remember), the “safeword” at Ktown when running out the door is bananas. In other words, when you run out the door you scream “Bananas!” as loud as possible to warn others that may be coming in from outside. This word foreshadows tomorrow’s events at Ktown very accurately. It’s going to be B-A-N-A-N-A-S, and if you miss it I will personally scold you.

I can barely contain my excitement to watch you all tomorrow….it’s going to be epic.

Coach CBo

By | 2017-04-25T14:39:15+00:00 March 7th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. The Food Hound March 7, 2011 at 10:26 pm

    Uh oh, I think I know what’s coming… is it sick and twisted that I’m kind of excited? Thoughts?

  2. rachael the diva March 7, 2011 at 10:35 pm

    I yelled bananas tonight as loud as possible. Guess I will have to do this great workout on Saturday after my run with Jeff.

  3. Rachel H March 7, 2011 at 10:44 pm


  4. Dougie Fresh March 8, 2011 at 10:04 am

    Sounds like the workout that we do not say by name…

  5. Ben March 8, 2011 at 3:03 pm

    Can’t wait! So very bummed when I found out what it is today and I can’t make it due to work. Stupid work. Will be making it up this Saturday with Diva!

Comments are closed.