Weekly WODs:
On September 11th, 2018 our dear friend and athlete, Drew Perkerson, lost the battle he had been fighting with pancreatitis. We established a scholarship in his memory to enable more people to join our community, and carry on the joyful spirit of Drew. So far, eight athletes have benefitted from this scholarship.
In order to keep this scholarship going, we are holding our annual Drew WOD Scholarship Fundraiser Drive on August 6th all day during classes.
At CFK, our mission statement is “to live, embody, and share total health and wellness within our community.” Drew definitely stood for that, and we want his legacy to be carried along.
We’ll take donations all day at each location to replenish scholarship funds. If anyone who would like to be a “sustaining contributor” you can tell us how much you’d like to contribute monthly, and we’ll add it to your membership fees.
All donations will go toward a scholarship for CFK membership, awarded to individuals who wouldn’t otherwise be able to afford membership, but demonstrate a strong desire to uphold CFK’s mission to live, embody and share total health and wellness.
We will not be selling a memorial t-shirt for this event – we request that whatever you would spend on a shirt go towards the scholarship instead. If you have the Drew shirt from the original event in 2018, please wear that!
If you know anyone who would like to try CrossFit, and can’t afford a full membership, please let them know about the Drew Scholarship Fund, and encourage them to apply. All they have to do is shoot an email to [email protected]!
The WOD is as follows:
Drew
3 rounds for time
25 minute time cap
37/25 Cal Row
25 Wall Balls (20/14)
16 Dumbbell Snatches (50/35)
2 Back Squats (315/225)
1 Deadlift (405/315)
Drew’s birthday was 3/5/81. We chose 3 rounds of 5 movements totaling 81 reps per round. We begin with a 37 calorie row, the age he was when we lost him. Heavy squats and deadlifts were some of his favorite movements. Though the weights seem heavy, they would only be around 80% for Drew, so suggested scaling will be to scale to 80% of your best squat and deadlift respectively.
For those who are new to CrossFit or do not regularly train CrossFit, we will have a scaled version:
3 rounds for time
25 minute time cap
20/15 calorie row
18 wall balls
12 DB snatches
2 back squats
1 deadlift
No prescribed weights, just something challenging but that you could do for 3-5 reps.
Requests were made and we heard you, CFK!! New RED Friday shirts are now available for preorder, with a fresh design in both unisex t-shirt AND ladies’ racerback tank! ORDER HERE!
The details about CrossFit Knoxville’s RED Friday Project:
As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning. Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back. Read about Travis Manion Foundation here. (Dig around on their site as there is tons of information)
RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc… Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately! Thanks so much!
Shirt Details
The unisex t-shirt is the same one we always order, so fear not on ordering your usual size.
The ladies’ tank is a different brand, so we are providing sample sizes for you to try on!! Sample sizes will be available at WEST from Wednesday-Saturday (7/14-7/17), and at NORTH from Monday-Wednesday (7/19-7/21).
We will also order extras so if the size still doesn’t work, we will have more sizes available!
LAST DAY TO ORDER: JULY 21, 2021 by 9 PM, FIRM!
Here is the sizing info for the women’s tank:
Hit us up with any questions you may have!
The mission of Tri-Star Strength & Performance is to increase athletic performance through hard work and discipline.
Our mechanics-first approach improves power, explosiveness, and athleticism while decreasing the risk of injuries in sport. Our goal is to produce the most durable, athletic version of the athlete.
*All classes are 60-minutes
Let’s get our kids excited about movement and exercise. The CFK Kids Clinics are designed to develop physical abilities and body awareness, build social skills and teamwork, and increase a child’s self-confidence. They provide an awesome way to build motor patterns, balance, and a positive attitude. This is a great opportunity for kids to stay active while having fun this summer!
Kids ages 6-12 will have a blast playing games, practicing body awareness, building social skills, and making fitness FUN!
Get registered below, and reach out to us with any questions, at 865-356-9000, or [email protected]!
August 4 – August 29
CFK West
Wednesday: 4:30 p.m. – 5:30 p.m.
Sunday: 2:00 p.m. – 3:00 p.m.
Let’s get our kids excited about movement and exercise. The CFK Kids Clinics are designed to develop physical abilities and body awareness, build social skills and teamwork, and increase a child’s self-confidence. They provide an awesome way to build motor patterns, balance, and a positive attitude. This is a great opportunity for kids to stay active while having fun this summer!
Kids ages 7-12 will have a blast playing games, practicing body awareness, building social skills, and making fitness FUN, while teen classes will be focused on developing power, speed, strength, discipline, and durability.
Get registered, and reach out to us with any questions, at 865-356-9000, or [email protected]!
REGISTRATION LINKS:
Ages 7-12:
Sunday, June 6: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic
Sunday, June 13: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic2021
Ages 13-17:
Saturday, June 5: https://app.wodifylive.com/Event/Event.aspx?EventId=14418
Saturday, June 12: https://app.wodifylive.com/Event/Event.aspx?u=teenstrengthandspeed
Kids Clinic (Ages 7-9)
Dates: Sunday, June 6 & Sunday, June 13
Location: CFK North (906 Callahan Drive)
Time: 2pm – 2:45pm
Coach: Adrianna Felix
Kids Clinic (Ages 10-12)
Dates: Sunday, June 6 & Sunday, June 13
Location: CFK North (906 Callahan Drive)
Time: 3pm – 3:45pm
Coach: Adrianna Felix
Teen Strength & Speed Clinic (Ages 13-17)
Dates: Saturday, June 5 & Saturday, June 12
Location: CFK North (906 Callahan Drive)
Time: 12pm – 1pm
Coach: David Glies
Hey CFK!
It’s May, and that means it’s time for MURPH!
This year, we want to remember all the men who lost their lives in Operation Redwings, including Lt. Michael Murphy. Please take a moment and remember their sacrifice for our country.
We are offering a unisex t-shirt, a men’s tank top, and a ladies’ racerback tank top, all in charcoal black. Please use this link to pre-order your shirt so you have it for the Murph WOD on May 31st!!
Each shirt is $25, with $10 of each sale donated to the Travis Manion Foundation, CFK’s chosen hero foundation.
Get your order in now before time runs out on May 10th!!!
Do you find yourself struggling to make the gainz that you want even though you’re training your butt off?! I have one question for you- how well are you recovering?
If you are not taking the right steps to recover from your awesome workouts then you will find it extremely difficult to make the gainz that you want to see.
Our bodies take a beating when we workout so we have to turn around and treat them well! Here are a few ways you can accomplish this:
Sometimes the last thing we want to do is take a day off of working out, especially when we feel great. A rest day lets your body recover from all the hard work you put in at the gym. It allows you to mentally and physically recover. So, once a week take a day and chill!
Ideally we would all drink at minimum half our bodyweight in ounces of water daily! And even more ideally we’d drink a bit more than that daily. As humans we need water to live but we also need it to recover and get gainz! Buy yourself a big water bottle (I like my 64oz bottle) and make it your goal to finish it before bed everyday.
Speaking of going to bed, how much sleep do you get a night? Sleep is the time our muscles use to heal and grow stronger. Without enough sleep we cannot function mentally and physically to the level that we need to make gainz. Try getting an extra hour or even 30 minutes of sleep every night for a week and see what a difference sleep can make.
P.S.- If you struggle staying asleep try taking some magnesium before bed!
So give these tips a try and see if you can hop back on the gainz train!!
Cheers,
Coach Alex
This is a key ingredient. Patience in seeing progress. Patience in the addition of weight or difficulty. Patience with a compound movement so that accurate timing is maintained. Patience with the athlete and/or coach when faced with adversity. This is probably one of the most important things to remember but it is also the last thing that most people want to hear.
Everything takes time!
Just like we cannot rush to do workouts RX or lift heavier weights we also cannot rush our progress. Our health is a marathon not just a few sprints. We have to commit to the long haul to get where we want to go.
This is why at CFK we pride ourselves on checking in with our members frequently, especially when we notice an athlete who hasn’t been in the gym for a minute. We want to make staying motivated for the entire marathon as easy as possible. Our coaches not only have the knowledge to keep you safe and move efficiently but they also know how to have fun and make your class the best hour of your day!
Let us show you how easy it can be to be patient! Click the image below to sign up for a FREE 1 week trial of our Burn classes!
Cheers,
Coach Alex
Happy Spring Y’all!!
We are dropping an awesome line of crops and tanks for CFK women just in time for warm weather! With fresh new colors for 2021, you are going to want one of each of these shirts! We won’t have sample sizes available, but the garment measurements are at the bottom of the order form, and these are the same ladies’ tanks that we have ordered before. Each shirt is only $18!
Go fill out the order form here, and hit up [email protected] with any questions! You have until April 4th to get your order in!
