CFK Weekly: January 29, 2023

The 2023 CrossFit Open!

  • February 16th it all kicks off!
  • This isn’t just a competition that decides who moves on to the next level on the way to the CrossFit Games. This is a chance to challenge yourself and challenge your friends, push yourself for that extra rep, challenge yourself with a little bit more weight than you may use.
  • Follow this link for information and registration.
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun as a community!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!

Programming Sneak Peek!

Monday:

Let start the week getting comfortable with some Single Arm KB Swings! Then our Metcon is going to continue the theme of Iso-Lateral by working each side.

Tuesday:

Core & Shoulder Isometrics to build strength. Then we have multiple rounds of alternating EMOMs where we work gymnastics pressing/pushing skills.

Wednesday:

7×5 Building Front Squats. Then our Metcon will involve a sprint like effort with sit-ups to recover.

Thursday:

You and a Partner are hanging out today… this a fun Partner WOD for time. Then after we are going to Hit a heavy 3 Bench and some pull to balance it out!

Friday:

5×3 Deadlifts! Then we are going to continue moving the Barbell with more pulling to finish your Friday off! (This will get grippy)

Saturday:

7 ROUNDS?!? These rounds will go pretty quick, can you maintain a relative consistent pace the whole time?



North Weightlifting Schedule Changes

We have a few awesome changes that give you an opportunity to get in front of our newest Coach Wes Kitts!

  • New Class: Tuesday Nights 5:30PM – 7:00PM Weightlifting w/ Wes
  • Wednesday No Weightlifting- Moved to Tuesday w/ Wes
  • Saturday Weightlifting w/ Wes Starts at 10AM

The West Schedule remains unchanged. We cannot wait to see you out there!!


Save the Date!


Dr. Kim’s Restorative Core Class

When: 2/11/23 @11:00AM     Location: North

This class will focus on core activation and stabilization education. We will learn to breathe and brace for task specific intra-abdominal pressure management. As well as using targeted breath and accessory work to hit all of our sling systems that stabilize our core and pelvis. These techniques can be carried out into daily life and gym life to help us with our lifts and overall pelvic floor and core health.

The core system is the same for males or females, so this is definitely NOT a women’s only class. Our goal is to diagnose deficiencies and strengthen the core as a unit.


Free CFK Injury Screening w/ PT Coach Blake

15 Min Injury Screening Limited Spots Available. By Reservation only – reserve your screening today.

West: Jan 31st 4:30-6:30PM Register Here!

North: Feb 1st 4:30-6:30PM Register Here!



Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!


Introducing: CFK Build

What is CFK Build

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in CrossFit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon. We have some teams coming together for the Marathon Relay!
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: January 22, 2023

The 2023 CrossFit Open!

  • February 16th it all kicks off!
  • This isn’t just a competition that decides who moves on to the next level on the way to the CrossFit Games. This is a chance to challenge yourself and challenge your friends, push yourself for that extra rep, challenge yourself with a little bit more weight than you may use.
  • Follow this link for information and registration.
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun as a community!
    • Coacheswill be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!

Open Shirt Pre-Order!

If you are looking to order a Open Shirt this year you have until Wednesday 1/25 @ 11:59PM to place your order on the attached form! ORDER HERE!


Programming Sneak Peek!

Monday:

5×3 Strict Press & 5×3 Push Press. Building as you go along great day to build stronger shoulders. The Metcon is a calf burner with rounds of Dubs.

Tuesday:

Weighted Lateral Step Ups. This is a great day to build some lateral stability. Then we have a EMOM for Reps that is going to working the body all around.

Wednesday:

CrossFit Games Open Repeat 18.1!

Thursday:

5×2 Pausing Front Squats. Then we are going to hit a classic with a twist. Karen.

Friday:

5×2 Power Snatch & 5×1 Squat Snatch (Power +OH Squat). Then we have sprint intervals to test your speed.

Saturday:

25 Min AMRAP where you are are going to hit some volume that is going to work the whole body.



Save the Date!


Pilates & Yoga

w/ Ashleigh Howard

From Ashleigh: “Hey CrossFit peeps! I am excited to able to offer you some Pilates and Yoga in a fusion class. Pilates will focus on small stabilizing muscles which will allow you to reach new performance
levels in CrossFit. Yoga will allow you to improve your coordination and balance as well as stretching and
lengthening your body. I hope to see you there!”

Location: West

Saturday 1/28 @ 11:15AM


Free CFK Injury Screening w/ PT Coach Blake

15 Min Injury Screening Limited Spots Available. By Reservation only – reserve your screening today.

West: Jan 31st 4:30-6:30PM Register Here!

North: Feb 1st 4:30-6:30PM Register Here!



Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!


Introducing: CFK Build

What is CFK Build

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in CrossFit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon. We have some teams coming together for the Marathon Relay!
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: January 15, 2023

Upcoming Events!


Train with Wes Kitts

Want to Olympic Lift with an Olympian?  Come out on the 21st to train with our newest coach and Olympian Wes Kitts!

Location: North

Saturday 1/21 @ 11AM


Pilates & Yoga

w/ Ashleigh Howard

From Ashleigh: “Hey CrossFit peeps! I am excited to able to offer you some Pilates and Yoga in a fusion class. Pilates will focus on small stabilizing muscles which will allow you to reach new performance
levels in CrossFit. Yoga will allow you to improve your coordination and balance as well as stretching and
lengthening your body. I hope to see you there!”

Location: West

Saturday 1/28 @ 11:15AM


Programming Sneak Peek!

Monday:

5×5 Back Squats Across. Then we have a short but sweet ascending AMRAP that will see if you can keep your legs moving.

Tuesday:

Pull & Push gymnastics strength training. Then it is time to test your grip and see what you can do!

Wednesday:

Core & Shoulder stability to get the day going. Our Metcon after will keep in theme and see how many rounds you are able to turn out!

Thursday:

CrossFit Games Open WOD 18.2 & 18.2A!

Friday:

Barbell Rows for Strength. Then you’ll be looking at a 21-15-9 with a twist, bring your grips & do your hand care before this on! This is a great test of how you can handle some volume in a shorter window, scaling wisely (if needed) will make all the difference today!

Saturday:

You go, I go Partner WOD. This will be a fun one to cheer on your friend as yall work together on this chipper.



Save the Date!


The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: January 8, 2023

New Coach Alert!

CFK would like to introduce you to the newest member of our coaching team…Wes Kitts.
Wes is a Knoxville area native, graduating from Halls high school and first learning the sport of weightlifting at CrossFit Knoxville.
He is a husband and father of two little boys.  He is also a world class weightlifter. Wes is the American record holder in the snatch and clean & jerk, he is a three time Pan Am Games Champion and represented the United States at the Tokyo Olympics.  His current goal is to run it back in Paris 2024.
Wes will be contributing to the CFK community by running weightlifting classes, providing opportunities for members to train along side him and running seminars.  We are really excited to have an athlete of his caliber being a part of what we do and help make us all better.
Welcome Wes, glad to have you.
(Check out the on the calendar section below for a opportunity to train with Wes and other things on the calendar)

Programming Sneak Peek!

Monday:

Bench Press to start the week, building to some heavy singles! Our 21-15-9 Metcon will test your Threshold on a few movements. (Don’t forget your hand care or grips for this one)

Tuesday:

Bringing back the KB Snatch for some strength today. Then we have a Threshold Metcon, working your posterior chain, where you get some rest built in.

Wednesday:

Front Squat Complex to start the day. Then with the open 5 weeks and 1 day away… 17.5!

Thursday:

Working on Gymnastics “Pulls”. Then a Pacer Metcon with some Moderate to Heavy Deadlifts in the mix!

Friday:

We are going to work Hang Power Cleans for a Triple & get Sit ups in during a alternating EMOM. Our Metcon to follow with have full Power Cleans paid with a gymnastics “press” in a ascending AMRAP!

Saturday:

Who doesn’t like a good Partner Chipper with a Sandbag! Your partner and yourself will alternate turns trying to maintain pace.



Save the Date!


Train with Wes Kitts

Location: North

Saturday 1/21 @ 11AM


Pilates & Yoga

w/ Ashleigh Howard

Location: West

Saturday 1/28 @ 11:15AM


The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: January 1, 2023

Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


Programming Sneak Peek!

Monday:

Starting off the New Year with some posterior chain accessories. Then our 10 min Metcon will have your shoulders and legs burning. Try and maintain a consistent pace.

Tuesday:

Going S2OH for Strength today for a Heavy 3 Rep! Then our Couplet for Time will she how well you can string together workable sets while fighting off failure.

Wednesday:

Time to get explosive! We will start with some single leg box/plate jumps. Then our Metcon is 3 Rounds for Time, where pacing your first round properly will make a big difference for the rounds to come.

Thursday:

Key accessories to start today. Then we jumping into a EMOM where will see how many reps we can add together. Bring those jump ropes!

Friday:

Power/Squat Snatch Complex today. Then with the Open right around the corner what’s better that hitting a repeat of a old Open WOD 11.4!

Saturday:

Partner WOD! You and a Partner are going to stay busy for 25 mins and we are going to get some quality static positions in this one!



Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: December 25, 2022

New Years Schedule:

We will be running a Normal Schedule the weekend of New Years!


Programming Sneak Peek!

Monday:

Starting the week with some “get up”. Our Metcon today will test you strategy for breaking the volume with blowing up!

Tuesday:

We have a fun and effect DB Bench Pyramid! Then we are taking a Girl Wod and adding a little extra!

Wednesday:

Shoulder Accessories! After that our Metcon will be on the shorter side, but make no mistake it is going to Heavy and taxing!

Thursday:

Back Rack Forward Lunges for Strength! Then we have a Partner Interval Metcon that will keep you pushing.

Friday:

More intervals today but this time we are going to see how well you can repeats efforts. You Barbell Weight choice is important in this one!

Saturday:

Last WOD of the year!!! We are closing out 2022 and ringing in 2023 with a themed Partner Wod!



Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars! CFK will announce our plans and details later but we hope you are as excited as we are!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: December 18, 2022

CFK Holiday Schedule!

Christmas is right around the corner!

That means it’s time for CFK’s 12 Days of Christmas WOD

We will be running the 12 Days WOD on Friday the 23rd this year. We would love to see your holiday spirit and encourage everyone to dress up or wear a ugly sweater for pictures before the WOD! WE WILL HAVE A TREAT TABLE SET UP ALL DAY SO BRING BY YOUR HOLIDAY FAVORITES TO EAT AND SHARE!  These are all joint classes with a Burn version! Then on Christmas Eve will will be open for 2 Classes (CF & Burn Combined) at each location. Class time will be as follows…

Friday 12/23:

WEST: 5:30AM / 8:30AM / 12:00PM / 4:00PM / 5:30PM

North: 6:00AM / 8:30AM / 12:00PM / 4:00PM

Saturday 12/24:

Both Locations: 8:00AM / 9:00AM (No Weightlifting or Gymnastics)

New Years Schedule:

We will be running a Normal Schedule the weekend of New Years!


Programming Sneak Peek!

Monday:

Lunges for Strength! Then we have a Chipper that is going to have you moving a DB!

Tuesday:

We are going to work our shoulders in this strength set. We aren’t done there either, this will be a good test of your shoulder endurance as we as some Toes to Bar!

Wednesday:

Our Metcon (2rds for time) has some heavy Deadlifts and another “pull” so we are going to build up for those in advance.

Thursday:

Who wants to play a game? We have some intervals today that are going to see how well you can do double unders (or practice them in a WOD) under fatigue.

Friday:

12 Days of Christmas WOD!! We cannot wait to see you. Reference Wodify or above for Class Schedule. Burn and CF Combined Classes.

Saturday:

Combined Classes again! What a better way to get ready for Christmas than with a Partner in this Chipper!



Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars! CFK will announce our plans and details later but we hope you are as excited as we are!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: December 11, 2022

CFK Holiday Schedule!

Christmas is right around the corner!

That means it’s time for CFK’s 12 Days of Christmas WOD

We will be running the 12 Days WOD on Friday the 23rd this year. We would love to see your holiday spirit and encourage everyone to dress up or wear a ugly sweater for pictures before the WOD! WE WILL HAVE A TREAT TABLE SET UP ALL DAY SO BRING BY YOUR HOLIDAY FAVORITES TO EAT AND SHARE!  These are all joint classes with a Burn version! Then on Christmas Eve will will be open for 2 Classes (CF & Burn Combined) at each location. Class time will be as follows…

Friday 12/23:

WEST: 5:30AM / 8:30AM / 12:00PM / 4:00PM / 5:30PM

North: 6:00AM / 8:30AM / 12:00PM / 4:00PM

Saturday 12/24:

Both Locations: 8:00AM / 9:00AM


Programming Sneak Peek!

Monday:

Going heavy on the Push Press! Then lets see how fast you can get the Bar overhead when under fatigue, try not to cross over the redline in the first round!

Tuesday:

We are goin to start the day with some accessory work to get us primed for the Metcon. Wear you long socks or bring you knee sleeve because we are climbing ropes today.

Wednesday:

You are taking a DB everywhere you go in this one. Time to see what you grip can do!

Thursday:

Gymnastics Strength Training and a Body Weight Metcon, this will be fun!

Friday:

Heavy 5 on the Back Squat. After the strength, grab a partner and lets see how far yall can get in this AMRAP!

Saturday:

This Chipper will test what kind of endurance (Not Running) your legs have in them!


Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calenders! CFK will announce our plans and details later but we hope you are as excited as we are!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: December 4, 2022

Row-vember Shout-Outs!

After 30 long days and literally over a million meters rowed…

The winner of the 1 month free membership and one to give away is Jake Eskola!!

Despite dealing with the flu, some unexpected home repairs, holiday travel…rumor is he took his rower with him, he managed to row over 250k meters in the month of November!! That’s an average of over 8k per day!

In an act of true kindness Jake has donated his prize to another member of the CFK community ❤️

We also want to recognize AnneMarie DeMoes who also rowed an amazing over 200k meters as well!

Truly so many of you were amazing…Jenny A., Michael S., Chris P., Josh K., Coach Jody all over 100k!

So many more over 50, 60, 70,000!
Multiple finishers of the 1/2 marathon row! Such an amazing month!

We are truly blown away by the turn out, the commitment and the community of the entire month.


Programming Sneak Peek!

Monday:

Starting off the week with some Accessories. Then our Metcon is going going to test you Toes to Bar and ability to cycle a DB with a elevated HR!

Tuesday:

Heavy 3 Front Squat! Our Metcon for time is going to see how your legs can hold up!

Wednesday:

Working on our Pull Up/Muscle Up Skills today! Then you and 2 other partners will tackle stations and accumulate Cals.

Thursday:

5×3 Squat Snatches or Power + OHS. Our Metcon to follow will be fast, try to hold onto your jump rope!

Friday:

FIGHT GONE BAD! Classic Benchmark accumulating REPS!!

Saturday:

We have a great Pacer today! It is going to use all parts of you upper body to get this one done!



CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially starts December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


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: November 27, 2022


Programming Sneak Peek!

Monday:

5×3 OH Squats! This is a great way to test your overhead and overall mobility from your hips, to your back, shoulder, and wrist. The ability or inability to properly preform these let’s us know what to work on! Then you and the Barbell will have some fun in this multi round metcon putting the bar overhead in a few ways!

Tuesday:

Great day for some Gymnastics Strength work in a fun metcon!

Wednesday:

7×3 Deadlifts. Then pick your modality and let’s see how far you can take it!

Thursday:

Let’s work on Doubles & Core today! The Metcon is like Annie but with a Lunge of a Twist.

Friday:

Partner Holleyman!

Saturday:

2 Rounds that will have your legs getting heavy! Then we are dedicating time to do some work where you need it!



CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially start December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!



November is….. ROW-VEMBER!

Row-vember ends Wednesday 11/30/22!!!! Few days left to knock out Meters on the Rower!


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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