CFK Weekly: October 2, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


Programming Sneak Peek!

Monday:

Starting off the week with some strength, 5×3 Strict Press! The following Metcon adds some heavy pulling with a different press motion.

Tuesday:

Intervals today! These are intended to be done at an aggressive pace and we are accumulating reps of a gymnastics skill. Can you repeat similar efforts after some rest?

Wednesday:

Building 5×2 Front Squats. Can you hit the 85 – 90% range of your 1RM? Hopefully you got to master the Med Ball Clean last week, it’ll come in handy for the Metcon.

Thursday:

We all know that Mobility & Accessory work is important, so lets kick off today and learn about those. Then we have 6 Rounds of a Pulling Threshold Metcon.

Friday:

Starting the day with some team effort. Then we will continue the theme with a Partner Chipper; the work is always better when you have someone to tag in.

Saturday:

EMOM for Reps! Today is a great day to get as much work in as you feel like! We have a balanced yet challenging WOD that can showcase your strong movements.


Save the Date: Barbell for Boobs WOD

Saturday – October 15th @ 9AM

One Class Each Location! More Details to Follow!


Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)


CFK Weightlifters!!


October 8th! We are heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

]If you are competing we look forward to cheering you on! We invite our Members to come our and support your fellow athletes! In case you ae late to the party and aren’t competing but this peaks your interest, come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Free! 8 Week Running Program Plus Hot to Trot 5K/10K & Volunteer Sign Up

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

If this will be your First 5k/10k or you are looking for a plan to PR!

Coach Stephen has put together a 8-Week 5k Training Plan for you to follow!

8-Week Program Here & follow along in Wodify Weekly under CFK Endurance, there will be helpful videos posted throughout the program!

  • When: Thanksgiving Day (Thursday, November 24)
  • Where: Turkey Creek (Race starts at Fleet Feet, Water Table is at Steak ‘n Shake)
  • Time:
    • Water Table Set-up: 7:00 am
    • Race Start: 7:30 am
  • Race Sign-up: https://runsignup.com/Race/TN/Knoxville/HottoTrot
    • Use Discount code CFKnox5 at checkout for $5 off registration (CFK folks only please)
    • Specify team “CrossFit Knoxville”!
  • Volunteer Water Table Sign-up – Friends and family welcome!!
    • There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.
    • Clink the Link Here to Volunteer!

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!


Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

The Witches WOD: October 29th, 2022

The Witches WOD

October 29, 2022 – 9:00AM

Location: West

The Witches WOD: Join us for our next in house partner competition! This page will contain the relevant information and links leading up to the WOD so as more information comes available check back here for more details.

Teams of 3 (Same Sex) there will be Rx and Scaled divisions for M/F. If you are looking for a team or an additional partner to complete your team look to the sign up sheet to help fill in or have a coach help you find your mate(s).

Rx Standards:

  • Ability to do Wall Balls Males(20) / Females (14)
  • Ability to do unassisted body weight Pull Ups

Team Sign Up Sheet Here! 

 

Tee Shirt Order Form

 

Click this link to place your Shirt Order! Orders must be submitted by Noon (12:00PM) Friday, October 14, 2022. Follow the instructions on the form for ordering multiples.

CFK Weekly: September 25, 2022

Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Shirt pre-order (Logo Above) and sign up sheet to come.


Programming Sneak Peek!

Monday:

Let’s build to a heavy double on the Power Snatch today! The Metcon after may not look that bad at face value however, the prescribed weight on the barbell is intended to take multiple sets, this is intended to be a threshold that may get a bit grindy.

Tuesday:

Push and Pull! Gymnastic strength and Strength paid together. Then we will hit a spicy AMRAP that is going to have you fighting failure on or more movements.

Wednesday:

5×5 Deadlifts!!! You get to build on these ones today with a” relative” goal of 80-85% of you 1RM. Then we get to test favorite.

Thursday:

Multiple rounds that will add up to some great volume, great day for a pace that works on some skill!

Friday:

5×2 OH Squats! We are looking to work across a weight here. Our goal here to build your stability overhead. Then we hit a WOD that is going to test your shoulder endurance in multiple ways. Solid day to build solid shoulders.

Saturday:

Today is one of those days that we get to get work done if you like have a tasks and doing work today is the day. Then we will knock some dust off some equipment we haven’t touch in a while.



Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian 11:30AM

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.


CFK Weightlifters!!


Mock Weightlifting meet! October 2nd @ North! 10:00Am!!

This meet is will  be for anyone who is competing at the USAW Meet on October 8th. Spectators and members are encouraged to come and help your fellow athletes prepare.


Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime Come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 18, 2022

All CFK ATHLETES: SAVE THE DATE!

Thursday September 22nd CrossFit fundraising challenge, Battle Cancer, is coming to WEST and taking over our 5:30 and 6:30 PM classes!

There will be plenty of fun, some exciting giveaways and, of course, plenty of sweat! There are no prerequisites and all ages are encouraged to come along and join in. So message your gym buddy and get booked in!

#CrossFit #BattleCancer #Fundraiser #BattleCancerUSA


Programming Sneak Peek!

Monday:

Let’s start the week by getting heavy on Power Cleans. Then we get to cycle the Barbell in a multiple round AMRAP that is going to test your grip and spike your heart rate.

Tuesday:

Intervals of a Chipper today. The goal is to go unbroken on the movements as best as possible. Try and aim for consistent rounds here. Maintaining a hard but not full on sprint pace will help ensure you keep at a Threshold effort.

Wednesday:

Wave Loading Front Squats are back, this time we get heavier. The Metcon will reward your efficiency on your movement and test your strategy of how to break the work up.

Thursday:

Partners today! There are rounds of work to be done today and your partner dictates how your ability to work.

Friday:

Today is going to be a fun grind! Pairing ascending Deadlift weights with a gymnastics skill will prove taxing. Let’s get after it and force yourself to keep moving.

Saturday:

Barbara to cap the week off! One or more of these movements will put you at or past your threshold today so lets keep moving to cap off the week!



Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.


CFK Weightlifters!!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 11, 2022

Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Programming Sneak Peek!

Monday:

Starting the week with a familiar OH Complex! Then we will have a spicy multi round AMRAP that will have your legs and lungs on fire. Get ready to jump today!

Tuesday:

We are going to spend some time working on you skills upside-down and/or your comfort at getting upside-down. Our AMRAP today is going to test how well we can judge our Threshold when the WOD gets a little longer.

Wednesday:

Who doesn’t love a good complex? Squat Snatches today with an additional OH Squat. Let’s see what you can build up too. Then we’ll hit a EMOM that is will have you cycling your barbell.

Thursday:

Time to Test! We know what your 1k Row is so now we can see how you can stretch that pace out. Then we will have time to get a solid pump in!

Friday:

Grab your Partner! We have a fun Chipper with some Clean & Jerks as well as Gymnastic Skills!

Saturday:

We are taking a few Favorites and putting them together!



Save the Date and Reserve your Spot!

Only 12 Spots Available: Reserve Here!

Ready to UNLOCK Your Squat Mobility???
Plan to be at CrossFit Knoxville West for our squat mobility workshop with Dr. Blake Bohanan of Shift Performance Therapy (AKA Coach Blake)!
You will learn:
1. What is holding back your squat.
2. How to unlock your squat mobility.
3. How to continue squatting through injuries.
Expect to leave with a better understanding of the elements of squat mobility and a specific tailored routine to improve your squat!

Squat Mobility Workshop (2).jpg


IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.



Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: September 4, 2022

To all CFK Members,

 

  The goal or “tag line” of CFK for many years has been to “inspire a fitter Knoxville”.  But what does that really mean?  To me, to our team…it means we are helping people work towards their health and fitness goals regardless of what they are, no matter how big or small.  Whether it be a weightlifting meet, running a marathon, a first pull up, or your knees not being in pain while walking down stairs.  None are any more or less valuable, or more or less important to us.  “The needs of the Olympian and the grandparent differ in degree, not in kind.”  The things we all need to make progress on our own fitness journey are more similar than we realize.  The amount of weight, volume (number of reps) and speed at which they are performed will be different.
  We work towards these goals with “constantly varied, functional movements, performed with intensity”, “across broad time and modal domains”.  It’s literally the ethos of CrossFit.  We do different things, different lifts, different movements all the time.  It’s not about “muscle confusion”, that’s not really a thing, it is about minimizing the “holes” or gaps in your fitness.  We do “functional movements”, things that generally involve many muscles or muscle groups and force your body to work more as a complete unit.  The goal of these types of movements is to better understand how our body actually works and to make day to day life easier.  We may never perform an overhead squat outside the gym, but if we are capable of doing them the rest of our daily activities are probably more easily accomplished.  We occasionally “isolate” and work individual muscles but not all the time.  Accessory work is to complement our training and target smaller muscles or groups that help facilitate the bigger lifts.  Then last but not least is the intensity aspect.  That is truthfully a bit of a relative term and does differ for each of us.  We all have different strengths and weaknesses, levels of fitness and capacity to do things.  Intensity IS generally where the “magic” happens, but it also needs to be appropriately managed.  When we work harder we force our bodies to adapt greater.  However sacrificing technique, movement quality and safety to achieve greater intensity is not the answer and should never be the goal.  Once we have established we can move well, then we can move fast.  There is no shame in slightly altering a workout or movement pattern to move better and achieve the desired stimulus of a workout in a safe way.
  “Across broad time and modal domains” means the length of the workouts will change day to day.  Sometimes they will be shorter and more intense, other days they are longer and require more pacing.  If you run 2 miles every day, you will become pretty good at running 2 miles.  However you may not be very good at running 1 mile really fast or being able to endure running 5 miles.  Again we want to minimize the gaps in our fitness.  We may individually gravitate towards certain things or workouts, and that’s ok.  But we want to at least expose you to different things and allow you the opportunity to improve across the board.  We made a social media post a couple weeks ago about the 10 General Physical skills…cardiovascular endurance, strength, stamina, flexibility, power, coordination, speed, balance, agility, accuracy.  Being fairly adept at each of those in different length workouts, using barbells, gymnastics, running, rowing, all the different things we do in class will give a pretty broad spectrum of fitness.
  The reason for all of this is to explain a little more of the “why” in what we do at CFK.  Why it is important to us, why we think it is important for you.  For some that have been around a while this may not be anything new.  But a reminder from time to time is never a bad thing.  I open my CrossFit Level 1 manual from over a decade ago to this day to remind myself of the basics and the foundation of what we are trying to achieve.  For newer members this may be the first time this all has been explained to you at this length, sorry I am long winded even typing.  But it is important to know and understand these things.  To trust the process.  To know the coaches at CFK do truly want what’s best for you.  We work hard to constantly improve ourselves to give our best to you, because you deserve it.

Thank you and have a great week,

  Dave


Programming Sneak Peek!

Monday:

LABOR DAY 8AM and 9:30AM Classes only (Burn and CF)! We are doing Cindy today! Let’s cheer fellow athletes on and have some fun! Let’s find a push up variation that allows us to work for 20mins and avoid taking reps to failure.

Tuesday:

Partners today. This Interval Pacer will give you a chance to work but just know that there is more work to do! Let’s see if you and your partner can be consistent on your intervals this will require some RPE Control.

Wednesday:

Wave Loading Back Squats! Use Wodify to get your working percentages today. Then is the Metcon we have Power Snatches with your ability to go unbroken being tested!

Thursday:

Chipper Intervals! You’ll be Hanging (On a Bar) and Hanging (With a DB) today these rounds are intended to be done as unbroken as possible. Go fast, get more rest, go to slow and you’ll be working again before you know it. In this one it is important to find the best “aggressive” threshold pace but don’t go to hot because you will not have enough time to recover. Total working time is scored today.

Friday:

Barbell Friday! If Squat Cleans get you excited then get excited for this complex building to a heavy weight! Following up the complex this EMOM will get you cycling the barbell!

Saturday:

Hero WOD “Nate” today! Time to put your gymnastics skills to work!




IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

Spend some time with Coach Blake and take a deeper dive into squats, if you are looking to improve your numbers or adjust your squat this is the Seminar to be at!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: August 28, 2022

Programming Sneak Peek!

Monday:

Let’s get some weight over head today, and get yourself under the Bar. Snatch Complex with OH Squats! The Metcon is going to keep the bar Over Head and let you accumulate reps over a box.

Tuesday:

This is Chipper is almost guaranteed to have something you like and something you want/need to work on! Pacing this one well will keep you moving today!

Wednesday:

Wave Loading Deadlifts. We introduced working on percentages last week and we are keeping that rolling with deadlifts today. Check your Wodify history for this one. The Metcon after will have us accumulating some big sets and working on a gymnastics skill.

Thursday:

Start with Accessories that compliment our work today. Row, Row, Row your “Boat”. Can you hit some consistent or negative splits? maybe you’ll hit a new personal best!

Friday:

We have multiple rounds for time today! Get ready for some Wall Balls. This Sprinty Threshold Metcon will test your legs ability to flush lactate. So attack the rounds and don’t stop moving.

Saturday:

Clean and Jerks on a Saturday in teams of 3. This may seem like a load of reps to get done but that’s what friends are for!



North Scheduling Shift: Effective 8/29/22

Due to popular demand: 7:30Am Crossfit is being moved back to 8:00Am Crossfit.

Saturdays 10:15Am Crossfit at North only will be canceled moving forward. We look forward to seeing y’all in the 8Am Crossfit.


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: August 21, 2022

Programming Sneak Peek!

Monday:

Wave Loading Front Squats! We are going to work off percentages today; so make sure to look up your history in Wodify to help guide you here. Then you and a friend are going to see how many rounds your legs get you through. This is a awesome WOD for training Lactate Shuttling!

Tuesday:

Starting off with midline and shoulder stability. The accessory work will get you prepared for this PACER, where finding your pace will be key to not blowing up with rounds to go. Think RPE 7 in the first few rounds here.

Wednesday:

We have a fun one today with Power Snatches. Your “accuracy” will help decide how much work you do today!

Thursday:

Quality is the goal in this EMOM! We are doing push and pull today. Let’s work on your pull/muscle ups today. If you want to sting a little today you’ll get that too.

Friday:

Strength Complex working on getting that barbell overhead and getting yourself under the bar. Now that we got some strength and technique work done, lets test your shoulders endurance in rounds of an AMRAP.

Saturday:

We rocked shoulders on Friday so let’s get after your legs today with “Kelly” to cap your week of training!



CFK TOTAL: 2 Weeks and LOTS of PRs Later!

Thank you so much to everyone for coming out and participating and/or cheering on your fellow athletes! As we wrapped up our strength cycle we could not have thought of a better way test the work you put in! Congratulations to our Winners from this past Friday!


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, August 14, 2022

Programming Sneak Peek!

Monday:

Let’s start out this week with some with some Accessories! The Metcon that follows rewards how well you can maintain your Threshold. You get to earn your rest in this one.

Tuesday:

Skill work on the ropes. Then an AMRAP that will keep you moving. Let’s get some quality bodyweight movement in today and avoid going to failure!

Wednesday:

Barbell work today! An Ascending weight structure will give you a chance to test your numbers here. Then we’ll see how well you can cycle a barbell on this burner.

Thursday:

Strength & Stability followed up with a Gymnastics Metcon that’ll get you inverted! Great day to work on positions.

Friday:

You and a partner get to attack a fast and furious WOD together with Sumo Deadlifts High Pulls!

Saturday:

Fun Chipper today! Move steady to knock out the work, don’t go out to hot on this one.


Programming Going Forward

Constantly Varied, Functional Movements, Performed at High Intensity, over broad time and modal domains. This is and has been the recipe for success with Crossfit. The presentation may look different but the recipe stays the same.

We are switching the way the WODs will look and be scored. Comptrain (Sweat, Train, Compete) is changing their Affiliate Programmaing and we want to offer the best programming possible. As you have seen over the past few weeks some WODs have been scored Traditionally RX’D or Scaled, we are working back in that direction.

We are going to take what we loved and learned from Comptrain and utilize the knowledge from our ownership moving forward. This gives us the ability to incorporate more skills work, weightlifting, and programming specific to our Athletes (you).

So what does this mean?

The track system we have been following will be going away. If you have become accustomed to your track,  we understand! Coaches are there for you to help set you up for success based on your goals!

 

Please reach out with any questions!



CFK TOTAL & BBQ

Thank you to everyone who came out to West. We had a lot of impressive totals and PRs were had! Congratulations to everyone!

Friday Night Lights: North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

-Event starts at 6PM! Feel free to show up early and start warming up. Athletes will have 20 minutes to complete the Total. 3 Attempts at each lift in order, Squat, OH Press, & Deadlift.
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


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