I AM CFK Winter 2020 – Healthy Habits = Healthy You!

What’s up CFK?  The new year is hear and we’re like: “It’s time to turn up the heat, get really strict, workout 3 x’s a day, and finally make those Gainz we’ve been threatening to make for a while now.”  Stop right there Tiger!

It doesn’t matter how long you’ve been training or how many times you’ve failed a diet/training program in the past, it’s still simply about habits just like it was then, and just like it will be next year.  How about we take time to focus on creating habits that are sustainable and healthy? 

When we create habits and remove emotion, learn what motivates us and what we have control over, we win.  It is that simple.


The 2020 Winter I AM CFK Challenge is all about creating Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Six Pack Abs or Sweet Gunz.”  

I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits that lead to long term success and yes, “Abs and Gunz” if you so desire but it’s not the focus.

To understand and develop habits, we must first analyze our current behaviors through consistent tracking, identify changes necessary, and incentivize healthy behaviors to replace the less desirable ones.  

Watch this video and read this book to learn more about how habits work.  We are very much creatures of habit no matter how spontaneous we may think we are.

What’s included in th 6 Week Healthy Habits Challenge – $99

*Points must be in by midnight each day.  Tracking is a large part of the Challenge and critical to identifying the Growth Opportunities (formerly known as obstacles).

  • Baseline Fitness Test – Jan 18  (Retest Feb 29)
    • Gymnastics – We’ll test both 1rm Pullups and Max Reps   (If you don’t have pullups, we’ll use Very specific Ring Rows or band if you are close to pullups)
    • Mono-structural – We’ll test your Power/Speed using the 250m Row and 20cal Assault Bike sprint. Mid Endurance will be tested using the 2K row.  (1 Mile run can be subbed for Row)
    • Weightlifting – We’ll test over all Strength using the 1RM Bear Complex and Strength Endurance with 7RM unbroken rounds of Bear Complex.    (We’ll use a Clean Complex option for shoulder problems)  *We wanted to switch this portion for alternating challenges but we really can’t identify a better test!
    • MobilityWe’ll test basic hip, shoulder, and ankle mobility, weekly and daily challenges will be designed for mobility improvement which is critical to long term success and widely ignored unfortunately.
  • Before/After Fit3d
    • We aren’t looking for drastic changes but if you follow the process we will see positive changes for sure.
  • Daily and Weekly Fitness Challenges
    • ​​​​​​​These challenges are rooted in our beliefs of moving often, perfecting basics, addressing ‘growth opportunities’, trying new things, and learning new skills
  • Daily and Weekly Mobility Challenges
    • ​​​​​​​These are not complicated routines but 6-10 minutes per day of focussed work that will pay mad dividends over time.
  • Daily and Weekly Nutrition Challenges
    • ​​​​​​​Sorry folks, the bottom of the pyramid is built on proper nutrition and fueling.  Few results are possible without basic changes
  • Weekly 15 minute CFK Coach Check-ins 
    • This is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but instead allow you to identify your personal “Growth Opportunities” and get feedback to help you decide for yourself what’s best, based on your goals.



Each I AM CFK Challenge comes with optional Custom Nutrition Support from Corey Church @ EMOM Nutrition   Visit his website for more info.

CFK partners with Emom Nutrition to offer an insane value for our I Am CFK challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as food log review

  • Optional EMOM Nutritional UpGrades
    • $49 = Weekly Food Log Review through Lose It app
    • $99 = Everything above + Custom Nutrition plan, including Starting Macros!

Initial Testing Schedule and Prep: 

Prep Week Training Schedule: Jan 13 – 17

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Test Day:  Jan 18, 2020 – 9:45 am

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

Prep Week Training Schedule: Feb 24 – 28

  • Monday, Tuesday, Wednesday: Normal Activity
  • Thursday: Active Recovery Wod (RPE of 6-7)
  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Retest February 29, 2020 – 9:45 to noon

  • 10:00 – 12:00 – Warmup, Testing, Cool Down
    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!

How: Click “REGISTER“, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, complete challenges, create habits, and most importantly win long term!

*We will Crown an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

4 Ways to Save Your Joints

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work, you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.  Your training vs. testing ratio should be 70% training, 20% practice, and only 10% testing.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a lighter load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.  CrossFit Athletes might take a “recovery week’ about once per month and perform all light weights and work on speed and movement patterns.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.  At CFK, we recommend at least one day of ‘active Recovery’ per week.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!  See a coach if you have any questions.  If you’re not a CFK athlete, feel free to email us or call with any questions.


Week In Preview June 23, 2019

“Don’t let what you cannot do interfere with what you can do.”

— John Wooden

Supplement Spotlight:

Puori SB3

Did you know that your gastrointestinal tract houses 100 trillion bacteria? Good bacteria in the gut is essential to health and acts as the first line of defense against unwanted germs. Puori’s cranberry flavored SB3 is made of indigestible fibers, good bacteria, and vitamin C to give you antioxidants and immune support while repairing cellular damage from daily wear and tear. Gut health is great thing.

Upcoming Events:

Yogability Saturday, 8am @ North

Free 45 minute flow class this Saturday, $15 drop-in for nonmembers. Come love on your body and clear your mind to start the weekend off right. Your hips will thank you.

July 4th

There will be one workout at both locations, 9am on Independence Day. Come prioritize yourself and start the holiday off right with a little sweat and burn. Remember, you GET to be here.

Camping Trip July 12-14

Nature is calling! Join your CFK fitness family at the Bandy Creek Campground in the Big South Fork Recreational Area July12-14 (Fri, Sat night). We have rented a pavilion and a loop of group camping sites to play – so much room for activities! If you can’t make it up for the whole weekend, join us Saturday morning for yoga, group hiking, or a bike ride. Come one, come all! Please RSVP here.

Weekly WODS:

Monday – Skill & Jerk

Do you have muscle ups? If not come get some quality and skill work on the low rings and get to dominating the false grip! We’ll finish off with a burner of push-jerks, muscle ups, and calories.

Tuesday – Rannie

Remember your old pal Annie? She’s back and she’s still on the run. We’ll get the ropes turning, abs firing, and the heart rate bumping with a 400m run in between each set. 

Wednesday – Fran

This not the day to miss because we’ve got a Fran-tastic day planned out! We will be taking the first part of class to work on some squat cleans so that you can dominate the first thruster each round as we test this classic CrossFit benchmark wod. 

Thursday – Partner WOD

All workhorse kind of day.  Lots of Bike/ Row Cals and a long 600m Farmer’s Carry with HEAVY KB’s. Naturally, we will finish the day off with some Beach Body Abs. Don’t leave your gym buddy hanging! Come and get a sweat on and loosen up a bit after a tough week.

Friday – Squat Day

Today is the day we reset for this new cycle. Weight should be light making it a perfect day to work on technique and practice tempo. We’ll finish off with another CrossFit Games Open repeat! Get ready to move for 15 minutes between light deadlift, push-ups, and box jumps to crush 11.2.

Saturday – Community WOD

Bring your friends, brothers, aunts, and everyone you know! Nothing builds community better than a sweat session with a partner. We’ve got a 16 minute AMRAP with ring rows, goblet squats, box jumps and max sit-ups to start your weekend off right.

Saturday – CFL2

We’ve got a sweet snatch complex coming at you with some moderate weight. It’s all about practice, not a PR. We’ll finish the day with “Triple 7s”. A wonderful metcon including everyones favorites! Get ready for some 800m runs and max sets of wallballs and toes to bar. Who’s excited?

Week in Preview May 12th, 2019

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” — Steve Jobs

Are you a vegan athlete struggling to hit your protein goal or does “Whey make you Pay?”

Try a Bro Scoop of Transparent Labs USDA Organic Rice & Pea Vegan Protein on us this week! With 24g of protein per serving, it is optimal for all athletes whether the goal is to lose, gain, or maintain without the mid-day whey bloat. TPL proteins are non GMO and free of artificial sweeteners, gluten, and food dyes, making them a clean brand for your post workout shake. We recommend post workout protein  because it reduces soreness, and helps you build muscle and recover faster.


Monday – Handlebars

Day 1 of this week we have 4 rounds running, toes to bar, and clean and jerks.  Maintain core tension on the toes to bar, and squeezing the butt at the bottom are critical. Following the metcon we will finish with tabata pushups.


Tuesday – Squat Day (Week 4)


We will be adding  weight this week. However, the bar should still be moving with relative ease. We will continue to focus on every rep of every set. You asked for it and it is here…. tire flips, rope climbs, and single arm front-rack kettle-bell carries.


Wednesday – Waterlogged


Following 1,000 meters on the rower you will complete 3 sets of dumbell snatches and burpee box jumps with descending reps. This will be a fun workout to throw some weight around. As always focus on control of the jump and land.


Thursday- Skippy

Deadlift days don’t come around often, but Thursday we will be incorporating them into a 15 minute metcon. This triplet will consist of situps, deadlifts, and double unders.  Thursday’s focus will be to prioritize bracing and “organizing the spine” before lifting the bar. As you progress through the rounds the weight on the bar will increase.


Friday- Spaceship


If you enjoyed Boat Race, Spaceship will also give us an opportunity to spends some quality time running and rowing.  A slower pace running will allow us to transition into an intense pace on the rower which is followed by even more murph prep during the course of the workout.


Saturday- Community WOD

Saturday’s community WOD is an excellent time to introduce your friends to the community at CFK. We will be rowing, and performing multiple dumbell movements within a 5 min AMRAP. Don’t worry we will be able to keep the intensity high while keeping the weights low.


Level 2- Sleep Walk

Kick your Saturday off the right way with a quality AMRAP that incorporates handstand walks and hollow rocks. We will also be working to a heavy single for a hang power clean and hang squat clean complex. The strength portion will be followed by a 3 person team workout that includes assault bikes, overhead squats, hang squat cleans, and thrusters,



Week in Preview May 5th, 2019

“Show yourself as you are, not how you want to be seen. You prove your intentions and abilities by showing them in your attitude and actions. You don’t earn credibility by presenting yourself. You earn credibility by being yourself.”


CF2 – CrossFit for Cystic Fibrosis

If you didn’t make it out to the CF2 event yesterday, you do not know what you missed! We had a great turn out for an amazing cause. Thank you everyone for all the support and love. We look forward to seeing you there next year!


Supplement Spotlight: Transparent Labs Turmeric

Is improved health and longevity your fitness goal? Try this earthy super supplement. Related to the ginger plant, turmeric has been associated with reducing pain and inflammation in the joints as well as fatigue. It aids in digestion and nitric oxide production in order to increase blood flow and lower blood pressure.



Upcoming Events


Mudders Day Madness 5K – May 11th 2019

The Harmony Family Center has been helping children live their best lives for 20 years, and are near and dear to our CFK Community.  Register HERE, and make sure to sign up under team, “CrossFit Knoxville.” Plan to go off in the first heat of the day, at 10:00 a.m. , and wear clothes to get muddy!


Sunz Out Gunz Out “Murph Prep” Challenge

This 3-week challenge leading into Memorial Day Murph is all about frequency of movement. Download the “Wodify Rise” app, and click this link to register. Through the app, you’ll be able to gain points for completing daily and weekly task. Earn as many points as you can and crush Murph!

Monday – Squat Day (Week 3)

Its week 3 of the cycle and the weight is going up. Continue to focus on form and speed out of the whole. If you missed the first two weeks, lets find a moderate weight that you can move fast for 5 reps. We’ll finish the day with sled pushes, slam ball throws and heavy farmers carries. This is a great day to be aggressive and have fun!


Tuesday – Destiny’s Child

We’ve got two couplets in this ode to 4 girls from Texas. We start out with 3 sets of power snatches and box jumps, and finish with 3 sets of overhead squats and lateral barbell burpees. The key to owning this workout is pacing. Keep your heart rate and breathing under control and you’ll be singing “Survivor” too.


Wednesday – The Chief

Power Cleans, push-ups, and air squats for 5 rounds. If anyone can beat Johnny’s 3 minute score, then let us know. No cheating on the air squats! In all seriousness, this is a fun and fast workout, but watch out for that power clean weight.


Thursday – Boat Race

What happens when you get a whole in your boat? You get out and swim, or in this case you run. Running and rowing is the name of the game in this post hump day workout. We’ll finish up with CFK Pull-up program (day 1) and quality push-ups.


Friday – Hogwarts

We’ll be accumulating calories with American kettle-bell swings, abmat sit-ups and goblet squats. I don’t know if wands and broomsticks will be appropriate in this 15 minute workout, but lets have fun!


Saturday – Community WOD

In this simple yet effective couplet, we’ll complete 6 rounds of a run and burpee dumbbell deadlifts. Make sure you get set coming out of your burpees before you pick up the weight.


Level 2 – Bubba Gump

The day will commence with an alternating EMOM of Strict press and pistol squats. This is a great opportunity to build some balance and overhead strength.

 We’ll finish the day with Bubba Gump. A combination of running, deadlifts and lateral barbell burpees.

Sunday – Yogability

Don’t forget your yoga blocks and mats this Sunday for the 8:00am North and 9:30 am West yoga classes. Remember if you didn’t sign up for the 4 week series, the drop in is $10 and only $35 if you sign up for all four workshops.

Week in Preview April 28th, 2019

“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” — Les Brown 

Upcoming Events:

Bring-A-Friend Friday (May 3)
CF2 (May 4)
Mudders Day Madness (May 11)


Bring-A-Friend Friday


May BAFF is this Friday, so bring your friends, family, and co-workers out to CFK at any class for a challenging but SCALABLE workout! Bonus this month is $50 off the 5-week Bootcamp for those who choose to sign-up that day, but the offer will only be good for Friday so make sure your friends take advantage.


Additionally, out “Give $100 / Get $100” is always in effect. If you refer a friend to CFK and they convert to membership after the initial 5-week Bootcamp, they’ll receive $100 off their first invoice, and you’ll receive $100 off your next one, it’s a win/win!


For any friends you plan on bringing, please forward them THIS WAIVER LINK, so they can fill it out in advance.

CF2 – Crossfit for Cystic Fibrosis (May 4, 2019)


Make sure to join us this Saturday at West for our 5th annual CF Squared event! The event will kick off at 10:30 a.m., and we’ll go until everyone gets a chance to do the workout. Come with a partner, or just show up and we’ll help you find one. If you’d like to register for a t-shirt and donate $40, here’s the link!


If you don’t want a t-shirt, we’ll have a donation jar at the gym for whatever fits your budget, or just donate your sweat! Bring your friends, as this will also serve as our “Community WOD” that day.


*North will still have the regularily scheduled Community WOD, at 9 a.m.

Mudder’s Day Madness 5k – May 11, 2019


The Harmony Family Center has been helping children live their best lives for 20 years, and are near and dear to our CFK community. The annual 5k obstacle course contains 19 obstacles, rolling trails and good, messy fun! Register HERE, and make sure to sign up under team “Crossfit Knoxville”. Plan to go off in the first heat of the day, at 10:00 a.m., and wear clothes to get muddy!

Supplement Spotlight: CBD Tincture


No Stress Here. Good Vibes Only

What is stress and anxiety? Says the person who consistently gets an adequate close of WODS, sleep, good nutrition, and of course CBD Tincture, made from organic,  non GMO, and THC free phytocannabinoid-rich hemp. Check out this video for more information and pick up your CBD Hemp Oil Tincture today.


This Week’s WODs:

Monday – Power Clean + Push Jerk


We’ll have 12 minutes to find a technically heavy single. Lets really hone in on our form today.

We’ll follow it up with Grace. This is a benchmark “Girl” WOD, so lets look to either improve our form or set a PR.


Tuesday – Squat Day (week 2)


We’re dropping the weight back down, so lets focus on perfect form and speed out of the whole. Between sets, we’ll work on some new movements, banded pulldowns, and banded supine grip rows.  We’ll finish the day with an Ab finisher.


Wednesday – Doorbell


In this 18 minute workout, we will accumulate calories, pull-ups, dumbbell deadlifts, and dumbbell front squats. In preparation of Murph, we’ll finish with 3 sets of pushups.


Thursday – Annie’s on the Run


We’re throwing a spin on the classic benchmark workout Annie. In a descending fashion, we will chip away at double unders, sit-ups, and running.  If you typically struggle with calf/achilles issues, this is a great day to get in early and roll them out.


Friday – Vader


You might feel like Vader right after the lava pit when you finish this 3 round workout. Calories, Wallballs, dumbbell snatches and lateral burpees over the dumbbell will be the movements of the day. We’re looking to maintain a smooth and steady pace on this workout.


Saturday – CrossFit for Cystic Fibrosis


Come out this week for an awesome cause. in this partner workout, we’ll row, and complete alternating thrusters with your partner. Beware of that burpee penalty. We’ve got a scaling option for everyone, so come on out.


Who should try Olympic Weightlifting and Why


Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.


Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.


Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.


Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Click here to fill out the Free Class Form and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.


We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!


Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.


Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.


CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.



Week in Preview April 22nd, 2019

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

– Arnold Schwarzenegger


Supplement Spotlight – Transparent Labs BCAA/Glutamine

Its all about recovery. BCAA Glutamine is known to improve glucose metabolism by increasing glucose uptake in the muscles. It can be used to reduce fatigue and muscle damage while increasing muscle growth by stimulating protein synthesis. It comes in Strawberry, Green Apple, Blue Raz, Sour Grape, and Orange. You know you want to try one!

Monday – Black and Blue

Before we get started in this couplet of burpees and power cleans, we’ll work on our Touch-N-Go Power Clean. Focus on controlling the weight today. As the bar gets heavier, our tempo should go down. In preparation of Murph, we’ll finish the day with pull-ups.


Tuesday – Bad Blood

With 15 minutes of work, you complete wallballs, push press, and accumulate calories. Our goal on this day is to maximize repetitions and rest through smooth pacing.


Wednesday – Squat Day

Its week one of the new cycle, so lets focus on finding our 5RM. If you’re not changing squat variations, then lets see if you can beat last weeks squat. The day will conclude with pull-ups and core work. Beach season is right around the corner, so don’t skip out.


Thursday – Christine

We did this workout back in the fall of 2018, so this is definitely an opportunity for growth and improvement. You complete a row, box jumps, and deadlifts for time.  We’ll follow up Christine with about 4 minutes of push-ups.


Friday – TNT

Dynomite! This triplet is sure to tax the grip with Power Snatches, Power Clean & Jerks, AND Thrusters. You’ll have the same weight on the bar for all three movements, so lets choose a weight based on your limiting lift. Aim to control the bar on the way down and protect those thighs.



Saturday – Community

In this 18 minute AMRAP, you’ll complete burpees and stiups with a run buy-in each round. The reps go up each round, so start out with a smart pace. Maintain a run pace similar to your 2 mile pace.



Level 2 – Tip Toe

Similar to our Community WOD, we have core work, burpees and running, but this time its with Toes to Bar.


This is a fun day for skill work! We’ll find some balance with our Turkish Get Ups, and spend some quality time with an EMOM of Kipping Ring Muscle Ups. Check out this video on the kipping ring muscle up here!


This is a great day to get in early and knock out your crossover symmetry.

Hot Topics – BlackMarket Supplements

Ignoring recovery for the body is a crime. Recovery is a critical component of fitness in order to see optimal results. Black Market supplements are available for those looking to take advantage of optimal physical recovery and performance. Whether your goal is to increase muscle mass or decrease soreness, there’s a product for you.



Recovery Amino


This Recovery supplements helps repair broken down muscle tissue by providing electrolytes and essential amino acids that promote growth and reduce soreness after a tough WOD. Each dose contains 7g of BCAAs and an absorption enhancer to help develop and maintain lean muscle. Take a scoop during or within an hour after training and beat the soreness before it happens.



Raw D Aspartic Acid


Looking to increase lean muscle mass and improve strength performance? D-AA increases your naturally produced testosterone levels in order to allow for faster muscle growth and recovery.



Raw Glutamine


Do you find yourself getting sore often? L-Glutamine is arguably one of the most important weight lifting supplements an athlete can take. It is the most common amino acid found in the muscles and is an essential neurotransmitter in the brain. It is shown to speed up muscle recovery and decrease soreness by repairing muscle fibers all while enhancing memory, focus, and concentration.



Raw Creatine Monohydrate


Let’s get swole y’all. Creatine is an amino acid found naturally in the muscles and is converted by the body to be used as energy. It has been proven to increase muscle mass, strength, and definition while assisting with rapid absorption.



Raw L- Cirtrulline


Find yourself getting fatigued rather quickly? L-Citrulline is an amino acid converted in the body to boost nitric oxide, allowing the arteries to dilate and increase vascularity and blood flow to the muscles. It is considered a cardiovascular health supplement, reducing fatigue and soreness while improving endurance and absorption for optimal muscle recovery.