“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
Supplement Spotlight: D-Aspartic Acid
This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.
Christmas Eve (Tuesday, December 24)
BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm
*12 Days of Christmas WOD
Christmas Day (Wednesday, December 25)
CLOSED – No Classes
New Year’s Eve (Tuesday, December 31)
Last Class: 5pm (North), 5:30pm (West)
New Year’s Day (Wednesday, January 1)
BOTH LOCATIONS: One WOD, 10am
Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Monday – PUSH. PULL.
It’s Re-test week, and we’ll kick it off with a 1RM Push press, followed by “PUSH. PULL.”! We last performed this bad boy on May 30, so start the week off by ringing that PR bell!
Tuesday – 5 Months ’til Beach Season!
Lots of strict gymnastics work that will leave your biceps and triceps screaming for mercy! While you may have trouble shampooing your hair after this one, your tank top will be appreciative.
Wednesday – Ski-WAT Day!
Week 3 of our current cycle, plus another short, UNCOMFORTABLE benchmark to re-test in “SPEED DEMON”!
Thursday – Full Sixty
We’ll move pretty much the whole hour today with a longer warm-up, a 15:00 EMOM, plus a finisher. Weighted planks, weighted step-ups, weighted sit-ups, and double-unders. Yikes!
Friday – CALIFORNIA LOVE
Oh yes, our THIRD benchmark re-test of the week on RED Friday! Bring your big girl pants… and knee sleeves, weight belts, headbands, wrist bands, lifters, and RED SHIRTS! It’s gonna go DOWN!
Saturday Community WOD
Bring your friends and family for this diabolical dumbbell derby!
Saturday L2 – Swing for the fences
It’s all about the Kettlebell today! 150 Russian swings for time, with a twisted treat at the top of each minute.
It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!
We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!
Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.
“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.
Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”
A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.
Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”
When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.
Get your Jingle on this year in the most festive holiday fun run around!
This years race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee for the race this year and his daughter is an Honoree. Make sure to check out her story below! As a gym, we have one of the strongest communities in Knoxville, together, we’ll jingle all the way to a cure – and have a fantastic time every step of the way. Bring a team of friends, family, and we can run/walk our way to support an awesome foundation and a friend. Get your jingle on and spread the Spirit of Yes: Yes to having fun and celebrating what you love. Yes to living life to the fullest. Yes to conquering arthritis for good. 100% of your registration fee and fundraising go to a great cause!
Discount Code for CrossFit Knoxville Athletes:
Receive $5off 5k timed, untimed and 1 mile registrations
Code expires Nov 30th EOD
When: December 14th
Where: Worlds Fair Park- 525 Henley Street
Knoxville, TN 37902
Jingle in Your Jammies – Can’t attend the event, but still want to be part of the fun? Choose this option to receive a shirt and fundraise for a cure!
$30 / thru Dec. 14 (day of event)
Claire Hamilton is a junior at Webb School of Knoxville. She stays busy with studying, her friends, church choir and cheerleading, but has had to find balance in her life. Her life was turned upside down in 8th grade with a diagnosis of Ankylosing Spondylitis. Claire’s joint pain started when she was 8 years old. She complained off and on to her pediatrician and was told she had growing pains. The joint pain in her wrists and ankles worsened in 6th grade and her pediatrician sent her to an orthopedic doctor, Dr. Amber Luhn, in Knoxville. Dr. Luhn helped her manage her pain and start physical therapy. After some improvement, Claire’s knees, wrists and ankles flared again. Claire’s pediatrician and Dr. Luhn agreed it was time to see a pediatric rheumatologist.
After getting advice from several doctors, Claire’s parents decided to travel to Alabama’s Children’s Hospital to see Dr. Melissa Mannion. The doctor could see Claire was in pain but after a physical exam of all her joints and an MRI of her ankle there was no inflammation in her joints. She left the doctor still without a diagnosis. Unfortunately, over several months Claire began to battle fatigue, severe lower back pain along with her joint pain. It became harder to keep up with studying and cheerleading. Claire’s mother made another appointment with Dr. Mannion. The doctor ordered MRIs of her wrists and SI joints. The MRIs showed joint damage and fluid in these joints. The 6-year long journey had finally led to a diagnosis – Ankylosing Spondylitis(AS) and Juvenile Idiopathic Arthritis.
Ankylosing Spondylitis is a form of Arthritis which causes inflammation in the SI joints in the lower back and peripheral joints. Fluid collects in the joints and causes pain. Claire immediately started a biologic injection to treat the disease. Right now, there are 6 medications called biologics approved to treat AS. So far, Claire has tried 5 of the 6 medications, all injections, and none have helped significantly. It takes several months on a medicine to see if it is going to help. She is on her second to last option. This is one reason it is so important for us to fundraise. Claire is running out of choices to help manage her disease and help her pain and fatigue.
Claire is still learning how to balance her life. She knows she has to rest when she can and not plan too many activities in one week. She knows she has to get enough sleep. She uses heat on her joints when needed. She sees her pediatric rheumatologist in Birmingham every few months and Dr. Luhn helps her manage her Ankylosing Spondylitis in between those appointments. Claire has a positive attitude and looks forward to when there is a cure for Arthritis.
Jingle Bell Run Special Guest
WATE TV News anchor/reporter Lori Tucker will be the MC for this year’s Jingle Bell Run.
For more help or information about the 2019 Jingle Bell Run of Knoxville contact Candice Henry at [email protected] or call 714-402-9448.
This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases thrown around that resemble something like:
“CrossFit has made too many changes over the years.”
“I wish it was the way it used to be when I had a shot at regionals.”
“Two Open’s in one year, that’s terrible for programming?”
And I have to stop and ask you…”Where’s your spirit man!?”
I just took a look at the CrossFit Open page from 2011 and you know what I saw? Absolute badasses. Lifting in their makeshift garage gyms with whiteboard walls from the Home Depot wearing Reebok Zigtech (remember those?)
I don’t know if we’ve been spoiled too long with the glorified baby food in pouches and lululemon sweats, but somewhere along the way we’ve lost touch with our CrossFit roots. We’ve gotten soft and comfortable.
That’s why this is your most important CrossFit Open ever.
You have been in the game for a long time now. You remember the good ole days of box jumps in the park and pullups on the jungle gym. Shredding your hands every year during Murph, because those blisters were a badge of honor. And fighting for every last rep during the open when you had never done a muscle up, but dammit today was going to be the day!
Then the sport grew. The athletes grew. The standards were raised. The sport became mainstream. All of a sudden there was gear, and brands, and sponsors that separated the pro’s from the rest of us.
And in the midst of it all you let the passion slip. You stopped putting in the extra work. You show up and try hard, but most of the time you don’t feel like going to that dark place where your muscles ache and burn and your eyes sting with sweat. That place that made you fall in love with CrossFit from the start. You say it’s changed, but it hasn’t.
CrossFit has been there all along.
New members join the gym every day. You see them experience it. You can’t help but smirk when coach mentions burpees and thrusters in the workout and you know the new guy is in for a rude awakening. You can’t wait to cheer them on as they push out the last rep. With a face contorted between relief and anguish as they collapse on the floor.
That’s why this is your most important CrossFit Open ever.
Because there’s a piece deep inside of you that still burns to be pushed. That you must go through the fire and flame and see if you can come out the other side. That you need to find new purpose in that 7 minute AMRAP, because you know that the biggest enemy you will ever have to face is between your ears. And every time you overcome that little voice telling you to quit something inside of you changes and you feel a pride that can’t be faked.
That’s why this is your most important CrossFit Open ever.
Because of the friends you’ve made in the gym that have changed your life. From the inspiration you’ve gotten from every member who has lost the weight, or quit the job, or said “Never again” to that habit.
Nothing you do will make more of an impact than these 4 actions. The cool thing is you can apply these actions to nearly anything in life and, depending on how quickly you apply the 4th (REPEAT!), achieve positive results.
For those of you unaware, our 20 Committee is reserved for those who are hitting 20 exercise sessions per month, typically comprised of mostly CFK classes and 1-2 home/travel workouts per week. The point here is that we move WAY more than we are sedentary, because movement is the key to longevity.
At CFK, your coaches want to see your name on the 20 Committee board every month! The more consistently your name is on the board, the more quickly you’ll progress toward your goals, no matter what they are.
If you’ve been on the board consistently, please accept our virtual fist bump and keep up the great work! If you haven’t been hitting your goals, start with this question:
…Log a Home/Travel WOD so it counts toward the 20 Committee?
Open the Wodify app and navigate to “Class Schedule”. Filter the Program to “Home/Travel WOD” and click “Sign-in”. It should take you to the “Add Results” screen, where you can choose to add a performance.
…Add performance to a Home/Travel WOD
From the “Add Results” screen, search a benchmark workout or click “Create a Metcon” and add it!
NOTE: A performance log is not necessary to get on the 20 committee, but it is recommended for tracking your performance history.
…Find the programmed Home/Travel WOD?
In WODIFY, navigate to “WOD”, and filter to “Home/Travel WOD”
…See my attendance history?
Login to www.wodify.com on a web browser (not the mobile app), click “My Profile”, then “Attendance”
20 COMMITTEE FAQ
Q: What kind of workout should I do if I can’t make it to the gym?
A: We have 3 optional workouts that can be done at home with little or no equipment
WODIFY: Home/Travel WOD Program – Some modifications may be needed depending on equipment access. Sub a similar bodyweight movement where needed. Air squats, push-ups, sit-ups, lunges, etc.
WODIFY: Community WOD program – Even though we only have a Community WOD class programmed on Saturdays, there’s a workout of the day listed every single day in WODIFY! Some modifications may be needed here as well.
Q: Will signing into a Home/Travel WOD count against my attendance limit, if I’m on a 13 visit/month membership?
A: Nope! The Home/Travel WOD classes don’t count toward attendance limits, so you should still make the 20 committee!
Q: Where can I see how many classes I’ve attended this month?
A: Sign-in to www.wodify.com on a web browser (not a phone app), and click “My Profile” in the upper right-hand corner, then “Attendance” on the left menu. This will show all historical attendance logged in Wodify.
Q: What qualifies as a Home/Travel WOD I can count toward the 20 Committee?
A: Depends on intensity. Any of the 3 options above count, and anything you make up on your own counts if it’s done with appropriate intensity. If you do 10 minutes of fast burpees, that would be a significant stimulus to qualify as a workout. Typically, the lower the intensity, the longer the required duration.
Walk – over 40 minutes
Bike – over 30 minutes
Jog – over 20 minutes
Run fast – Intervals are great! Total work/rest should still be over 20 minutes
Q: Does Yoga count?
A: Absolutely, if it’s more than 30 minutes. Any sort of functional movement practice moves us forward from a health and longevity standpoint. We choose CrossFit because it covers all aspects of fitness and Yoga, spin, cardio kickboxing, Zumba, Barre, Krav Maga, etc… are all great supplementary workouts. Mountain biking, weekend run in the neighborhood, hike in the smokies, it’s all great activity!!
Q: Do my workouts need to be “high intensity” to count?
A: No, unless they are short. At CFK, we’re typically going to work with relatively high intensity. When you work on your own, we expect the intensity to be a little lower. Many of our training sessions need to be of medium intensity but high focus. Now, if intensity is going to be lower, we will need to go longer to elicit improvement (i.e. short and intense or long and slow). In your heart, you know if you did enough to call it a workout. The goal is to move well and often and learn to enjoy short-term discomfort for long-term gains.
Q: Can I do a Home/Travel WOD and a CFK Class on the same day?
A: We sure won’t stop you! However, the purpose of the 20 committee is to encourage 20+ ACTIVE DAYS/month. Multiple workouts in the same day can be great in the correct dosages. Once/week, or every-other-week are fine. Performed too often, and 2-a-days will hinder recovery, causing diminishing returns over time. The goal of the 20 Committee is consistency across each week and each month, not cramming on Thursday because you missed Monday-Wednesday. It’s better to workout once/day Monday-Friday, than twice on Wednesday and three times on Friday.
“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com
The CrossFit Openis celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!
“But I don’t like to compete, I just want to get fit and have fun.”
Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:
Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.
Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing. All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.
Thursday, October 10: 20.1 (First Open WOD) released online here
Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5
Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)
Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)
**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!
Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!
The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!
Location: CFK West
Time: 4pm – 8pm
FREQUENTLY ASKED QUESTIONS
Q: I’m not sure if I should do the Open, should I?
A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.
Q: Should I register online?
A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!
NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.
Q: I’m new to CrossFit
I haven’t been consistent lately, do I really need to be testing?
A: No, not at all. But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.
Q: Which division should I compete in?
A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!
*We do recommend staying in the same division throughout the open, regardless of the workouts. It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.
Q: When will we be doing the workouts?
A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.
NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!
**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found here. This ensures that we have enough judges on Saturdays!
Q: What if I can’t make Saturdays for the Open throwdowns?
A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available. We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.
Q: What is the deadline for submitting scores?
A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.
A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?
“Winning means your willing to go longer, work harder, and give more than anyone else”
Don’t Race Towards Rickets!
Some people believe that by consuming large amounts of calcium in their diet that it allows them to have strong bones, but this is only a half truth. Calcium absorption is solely dependent on the amount of vitamin D contained in the cells throughout the body. Without sufficient levels of Vitamin D, Calcium cannot be absorbed through the intestines. Sufficient Vitamin D levels are critical to maintenance of bone, and overall critical to the crossfit athlete. Crossfit athletes often put their bones under extraordinary stress from heavy weight training. These situations cause bone to degenerate and regenerate. We need Vitamin D to facilitate this regeneration of bone, and to help increase bone density.
Strength and Powerlifting Seminar at CFK North
Want to meet one of the best in the biz? 60 dollars might be your ticket to the 1,000 pound club! Jeremy Augusta, the creator of the Swing Block Method will assisting CFK athletes with technique perfection on the big three( bench press, squat, and deadlift) lifts. The training will last all-day at our North location on Saturday, September 7th. Need more info? Check out the event on Facebook, and sign-up!
Monday – Squat Day 5RM Retest
Hopefully by Monday you have shaken off the lingering effects of “California Love”! We will be performing a retest for the new squat cycle, and will follow it up with descending rep ladder of hip flexion and extension movements. Be prepared to go unbroken on higher rep burpees and kettlebell swings!
Tuesday – Demystify the Muscle Up
The philosophy at CFK is to “get better, not done”. On day 2 we take our time in a skill work session that will open our eyes to the finer points of the ring muscle up. We will follow it up with a conditioning workout that includes ring muscle ups, calories on the rower, and wall balls.
Wednesday – Old School
We have an old school warm-up planned for your third training day of the week! It’s weightlifting Wednesday so we will be cycling the barbell and practicing our positional awareness during deadlifts, hang cleans, push jerks, and split jerks. Yes, you read correctly! We are doing split jerks!
Thursday – Dottir for a Day
Have you ever wondered how to build a cardiovascular engine like every athlete with the last name “Dottir”? EMOM training can provide you the stimulus necessary to get you to that next level. However, its up to you to put the pedal to the metal! We have rowing, kickback box-jumps, farmer’s carries, situps and if the GHD is open you can give it a go!
Friday – Pick Six
We have another weightlifting day towards the end of our week! We will begin with a strength and technique session that is every 2 minutes on the minute of hang squat snatches and overhead squats. We have those movements again in the conditioning portion, and will add some double unders to the mix!
Saturday – Community WOD
Bring your friends and come push yourselves….Literally…. at our 9am community WOD. We will be performing push-ups, kickbacks, dumbbell renegade rows, and suitcase deadlifts. Our workout is sure to smoke your upper and lower body for 15 minutes.
Saturday – Level 2
Bring your running shoes to class this week! We will be putting in a fair amount of distance on our feet! Our workout also includes toes to bar and walking lunges!
After the Foundations course, finish out the 5-weeks of unlimited classes at CFK! Class Schedule HERE
All of the accountability and resources for you to CRUSH your goals!
Foundations Course Schedule
All memberships must start with the Foundations Course, which lasts 3 sessions and alternates between our West and North gym each week.
Upcoming Foundations Schedule:
August 12 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.
August 19 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.
August 26 Foundations – CFK West, Monday/Wednesday/Thursday @7:30 p.m.
September 2 Foundations – CFK North, Monday/Wednesday/Thursday @6 p.m.
**Foundations starts on Monday of each week. If you cannot make the pre-scheduled class times, we can accommodate special scheduling with an additional $50 fee. Please call us at 865-356-9000 for special scheduling or any other questions!**
“I shall pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any human being, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again.”
— Stephen Grellet
O3 is one of the staple supplements we recommend every athlete take, as it is an essential fatty acid. This means it cannot be made by the body and must be obtained through diet or supplementation. O3 combats inflammation and helps to maintain normal vision, heart, and brain function. Combat muscle and joint damage with Puori O3 and recover.
Back-to-School Promo: 2-for-1 Bootcamp!
It’s two 5-week Bootcamps for the price of 1, and we’re running it the entire month of August! To qualify, two friends (or family members, battle buddies, etc.) must sign-up and each will pay 1/2 of a 5-week Bootcamp ($99.50/each). Let’s spread the fitness as we kick-off another school year!
Here’s a great opportunity to get outside right here in our back yard. Knox County Mayor Glenn Jacobs will be the float master, and our happy Coaches will be there to cheer you on should choose to take the challenge! Call River Sports if you don’t have a kayak, they’ll be happy to rent and deliver. Check out the facebook event HERE
Strength and Powerlifting Seminar at CFK North
We’re proud and excited to bring Jeremy Augusta, a prominent strength coach, and creator of the Swing Block Method to CFK North on Saturday, September 7. Coach Augusta will hold an all-day seminar on the bench press, back squat, and deadlift.
It’s an amazing opportunity to set some huge PRs, and be coached by one of the best around! Check out the event on Facebook, and to sign-up. It’s only $60!
Monday – Bonding Time
We will begin the week with a partner WOD. What better way bond with your best friend than through a hefty row, burpee bonanza, and toes to bar. Make sure you pick your friends wisely!
Tuesday – Test Day!
It’s time for some iron therapy, because our test day has arrived! The hard-earned strength gains you have made over the last 7 weeks will finally be unleased. Don’t break the PR bell, you animals!
Wednesday – Up and Over
In day three we will continue building strength in our shoulders through a descending ladder of handstand push-ups and dumbbell box step overs. Don’t worry we will spice things up by throwing some running intervals at you as well!
Thursday – Quad Awful
We have 4 sets of short and extremely intense AMRAPs near the end of the week. Dig deep and don’t wave the white flag at the assault bike after this one!
Friday – “Cali Love”
Day 5 is much like the Cali Bear WOD we performed recently, as we will be testing our skills against squat clean and jerks. Our job at CFK is to prepare you for the unknown, and this workout has a plot twist.
Saturday – ATLAS
Let’s carry some odd objects! We don’t have to be the world’s strongest person, but it doesn’t mean we can’t train like them. This is an odd object run, box jump, and calorie effort to finish off your training week!
We will be performing a partner WOD that will have your core screaming for gains! Partners will alternate through burpees, dumbbell snatches, and situps. However, if your partner is working you won’t be off the hook in this one!