Week In Preview, February 16th, 2020

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
— Muhammad Ali

Supplement Spotlight:


 Get your cup at either location! 


Upcoming Events:



Join us for our 6th annual Cystic Fibrosis fundraiser Partner WOD on March 14 at North! Check out all of the details HERE, and get registered! It’s open to the public, so spread the word and let’s raise some dollars. One Hundred percent get donated to the Cystic Fibrosis Foundation!

(If you can’t make the event, but want to LOOK like you did and support the cause, there’s a T-shirt only option in the registration link)


Shoulder Stability Workshop at 8am on February 22nd, Both Locations

Do you have cranky or irritating shoulder pain? Learn how to properly activate, strengthen, and stabilize the small  muscles of the scapula. These muscles allow you to put large objects overhead, and become pain free in the process! Coach Derrick and Coach Wayne will be guiding athletes through the crossover symmetry protocol at 8am at each location!Crossover Symmetry

Weekly WODs:


Monday – Gutcheck Grinder

We often don’t see workouts that extend beyond 20 minutes. However, today is that day. We have a long duration workout consisting of box jumps, running intervals, kettlebell front rack lunges, and hand-release pushups. Our goal is to stay present during this longer workout and perform each rep with the intention of becoming better.


Tuesday –  Squat Day + Peg Leg

We will continue to build in weight this week as we focus on proper technique and mechanics. Squat day is an excellent day to take accountability of movement patterns, and really “own” your movements. Our conditioning is a quick hit of intensity that features large lets of double unders, sit-ups, and air squats.


Wednesday –  No Rep

We have a two piece strength and conditioning workout on hump day! Today’s goal is to gain more confidence in the push jerk, split jerk, and push press for the strength segment. We will also heat the shoulders up with a 10 minute AMRAP of push jerks and rower calories.


Thursday – Kettlebell Kingz (*Bring Leg Protection)

If you love kettlebell training, you’ll love today’s workout. We’ll spend some time learning how to cycle a kettlebell and perform a core strengthening bodyweight breakdance. Our 18 minute conditioning piece will put our skills to the test as we cycle the kettlebell, perform a bodyweight flow, and scale the ropes!


Friday – Test Day

If we have been consistent and have been moving well in the gym. It is time for a test. Our test comes in the form of “Isabel”. Isabel is 30 snatches for time with a goal of under 10 minutes.


Saturday Community WOD

We’ll be belly flopping through this alternating EMOM for nearly 16 minutes. Our workout incorporates  kick backs, lunges, dumbbell snatches,  and sumo deadlifts!


Saturday L2

Our level 2 class at 10:15am will allow teams of 2 to tackle 1000 meters on the rower, 80 wall balls, and an undisclosed amount of burpees. Show up and show out. If you dare!

Week In Preview, February 9th, 2020

“I survived because of how fit I was due to Crossfit. I had an 85 percent chance of dying. They told me what got me through was my red blood count was so high and so efficient that I could lose the blood during surgery, but my body was able to utilize the oxygen I had left more efficiently. ”
–Kevin Ogar, Crossfit Athlete

Supplement Spotlight:

Unstoppable Shoulders


Crossover Bands

Gaining stability and strength in overhead positions is critical to many of the movements we do in crossfit. There are many small muscles in the rotator cuff that play roles in gaining the proper ability to support heavy loads overhead. If you’ve ever overthrown a snatch, chances are that you have upset one of these tiny muscles that connects to the scapula (shoulder blade). We must be proactive in our approach to mitigate the risk of injury though strengthening these tiny muscles that allow us to externally and internally rotate the shoulder. Crossover Symmetry Band training will allow your to shore up your weaknesses and provide a stable platform for your overhead movements. If you have any shoulder pain, the crossover recovery series can assist in alleviation of some shoulder pain.  Both locations are now carrying Crossover bands for purchase! Get them before they are gone!


Upcoming Events:



Join us for our 6th annual Cystic Fibrosis fundraiser Partner WOD on March 14 at North! Check out all of the details HERE, and get registered! It’s open to the public, so spread the word and let’s raise some dollars. One Hundred percent get donated to the Cystic Fibrosis Foundation!

(If you can’t make the event, but want to LOOK like you did and support the cause, there’s a T-shirt only option in the registration link)


Weekly WODs:


Monday – “Christine”

We kick class off with heavy 5-rep deadlift to prime us for a girl benchmark workout in our conditioning. We have a three rounds of rowing, deadlifting, and box jumps ahead of us. This workout will tax the legs from unbroken deadlifts, hard efforts on the rower, and lots of jumping!

Tuesday – Trouble Unders

Day 2 of our training week includes a moderately heavy pressing complex. We’ll be focusing on jerks and push presses at the first portion of class. Our conditioning WOD is an alternating EMOM of overhead pressing movements, burpees, and double-unders.


Wednesday – The Long Haul

We have a long grinder for today’s workout. We are looking for a long sustainable effort as we cruise through mono structural intervals, bodyweight movements, and a core blasting movement of your choice.


Thursday – Squat Day + Shoulder Stability WOD

We are adding the first 5 pounds to our squat this week. Let’s kick off the building portion of the cycle with a bang.  Our WOD today is a quality AMRAP that will allow us to build vertical pulling strength and further our development of overhead stability with Turkish get-ups.


Friday – “Love Loss”

We end the work week with an NCFIT benchmark! Let’s face it… love isn’t always easy. Our workout today includes kickback devil’s presses, assault bike calories, and front squats.


Saturday Community WOD

So much work, so little time. Our goal is to move fast today, but not at the expense of movement expectations. We will perform short running intervals, russian twists and dumbbell front rack lunges. Our movements will be performed on a 3 minute running clock. If you finish all movements before the 3 minute cap, you’ll use the remaining time for rest.


Saturday L2

Rise and Grind! It’s the weekend and the gain train doesn’t stop! Our conditioning today will consist of kettlebell sumo deadlift high pulls, pull-ups, toes-to-bar and a med-ball run. We have an opportunity to dial in on toes to bar, and focus on aggressive hip extension in the sumo deadlift high pull.

Week in Preview, February 2nd, 2020

“Everyone has a plan until they get punched in the mouth.”
Mike Tyson

Supplement Spotlight:

“Go the Distance” with Extreme Endurance

If your looking for a way to increase your capacity for throwing it down in the gym look no further than extreme endurance tablets. You may have seen these products on our shelves recently,  but skipped out on their amazing benefits.  Extreme endurance has created a product that acts as a lactic acid buffer, and helps muscles to recover more than 5 times faster than their regular rate. As we workout we damage muscle fibers that allow blood creatine kinase levels to rise. Creatine kinase is an enzyme created from damaged muscles. The result of high levels of creatine kinase can manifest itself as muscle fatigue, decreased athletic performance, and even injury! Extreme Endurance is also known for its ability to decrease lactic acid production by up to 26%! The answer is clear… if you want to go the distance start with Extreme Endurance Tablets.

Image result for extreme endurance


Upcoming Events:

Bring-A-Friend Friday + 2 weeks Free!

This Friday, ALL Classes

Bring ’em out, bring ’em out! This Friday is BAFF, and all guests will receive 2 weeks free! So spread the word, and join us for an awesome sweat to close out week 1 of February! (Please forward your friends this waiver to fill out in advance)


Self Defense Seminar

This Saturday, North @ 11:30am ($15/person)

CFK’s very own Jeff Cravens will be holding a seminar for all athletes interested in empowering themselves in unforeseen circumstances.  The focus will be the self defense tactics of Krav Maga. Krav Maga is an Israeli martial art which focuses on natural body movements for protection against any attacker. Prepare for the unknown! In 75 minutes you will learn strikes and chokes that will help you come out on top in any future unforeseen events! Check out all of the details here, and email [email protected] to sign-up.




X-Over Symmetry Workshops

This Saturday, Both Locations @ 8am (Free)

Get those bulletproof shoulders! Learn how to properly use the X-Over bands to both increase shoulder strength & stability, and prevent or recover from injuries. No need to pre-register, just show up!


Weekly WODs:


Monday – “DO WORK” Field Day

This is a 45-minute calorie burning throw down with 20 stations of various movements. Run, row, tire flip, sledge hit, and kettlebell swing your way through this one. Fast and furious, or slow and steady… it’s your choice. Super fun, super challenging, let’s do this!

Tuesday – The Phoenix

Just as the Phoenix rises from the ashes, so will you in this triple “Death By” challenge – Death by swings, death by box overs, and death by pull-ups!

Wednesday – Squat Day

In our reset week, we take the weights down to 75% and work tempo. Lots of time under tension in this one, as we’ll add in a superset of Strict Press, and finish out with Tabata Abs to blast that core!

Thursday – Death Row

It’s back baby… A 20:00 EMOM that’s an absolute gut check! This one was last performed on 10/2/2019, so add a rep to either the calories or burpees from your previous score, and go for a 1 or 2 rep PR today!

Friday  – Bring-A-Friend Friday

We’ve got a fun and challenging “Double AMRAP” set up for February’s BAFF, so spread the word, bring out your buddies, wear your RED, and let’s tear this one up!

Saturday Community WOD

Welcome to GRIP CITY! We’ll bring the dumbbells out for farmer’s carries + Hang Power Cleans, running and air squats. Hydrate up, this one’s gonna be a sweat fest.

Saturday L2

This one is going to get nasty! Teams of 3, 3:00 at rotating stations with Back Squats (from the floor), Calories on the bike, and Toes-to-Bar. Plus, a GUNZ-OUT finisher that’s sure to fill the sleeves!

Week In Preview, January 26th, 2020

“Be proud of your hard work and accomplishments, but never be completely satisfied and never forget you’re not the only one out there working hard. You can always do more, do better, and help others do the same”
–Greg Everett, Owner and Head Coach of Catalyst Athletics

Supplement Spotlight:

D-Aspartic Acid


This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women  experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.


Upcoming Events:

Last Call for #Committed T-shirts – Wednesday, 6pm

T-Shirt orders will be processed on January 30th (Thursday). Please make sure to get your orders in before the deadline on Wednesday at 6pm! Here’s the LINK TO ORDER, and if you were on the #20Committee in October, November, and December of 2019 hit up coach Rick ([email protected]) for your discount code before you place your order!


Weekly WODs:


Monday – Muscle Up Your Monday

We’ll be spending the first class of the week honing in on the elusive ring muscle up. Our skill work at the beginning of class will set us up for the NCFIT benchmark workout “Uppercut”. We can guarantee the buy-in for this workout of 20 ring muscle-ups will set the tone for the following rounds of lateral burpees and power-cleans. If you don’t have ring muscle-ups we’ll modify to burpee pull-ups.


Tuesday – Squat Day, Week 1 (Retest)

Did you have an “off” leg day last week? That’s okay! We are retesting for our upcoming squat cycle this week! Our goal this week is to find a “technical” max. There is absolutely NO need to board the “struggle bus” attempting 5 rep max at the beginning of the cycle. We are looking to own our movements from start to finish. We will finish our 5×5 or 5×3(if coming from the floor) squat cycle with the benchmark partner workout “Tailpipe”. Each partner will alternate through static kettlebell positions while the other partner crushes short distances on the rower.


Wednesday – Pop and Drop

We will be working heavy 3 rep hang snatches, toes to bar, and hand-release pushups during an alternating 18 minute EMOM. The toes to bar will assist us in opening the hips, and allow us to build in weight across each set of hang snatches.


Thursday – 20/20

If it’s the middle of the week, and you already want to break things… Come to class and get your mid-week frustrations out on slam balls! We have 5 sets of slam balls and suitcase lunges for today’s conditioning workout. However, we will have an option for plate ground to overhead if slam balls aren’t your thing!


Friday  – Box Jump Blowout

Your body will get a workout from the top, down today. You’ll view the WOD in wodify on Thursday night, and expect to have a shoulder intensive workout. However, this one will burn your legs as much as your shoulders. The name of the game in today’s conditioning piece is explosive movement and rapid hip extension. Get ready for lots of box jumps and push presses.


Saturday Community WOD

Our free workout this week is fast and furious. We have 6 sets of 2:00 minute workout segments. During these segments we will complete short running intervals, double dumbbell snatches, and a few double unders. Since the intervals are so short we suggest scaling to single unders to preserve the stimulus for this workout.


Saturday L2 

You’ll get the chance to channel your inner strongman at the beginning of class with a 1RM dumbbell snatch on each arm. Our focus is dumbbell cycling in our workout today. We have single dumbbell front squats, alternating dumbbell snatches, situps, and a very odd movement called the single dumbbell burpee! Our goal is to stick with lighter dumbbells and go mostly unbroken on this workout! Remember, you aren’t getting any gainz looking at your shoe laces! Let’s scale appropriately today!


Week In Preview, January 19th, 2020

“When you compete against everyone else, no one wants to help you. But when you compete against yourself everyone wants to help you.”
–Simon Sinek, Motivational Speaker

Supplement Spotlight:

Prebiotic Greens

WellnessSeries Prebiotic Greens


Let’s be real…  When we diet we place an overwhelming emphasis on macronutrients. Whether you follow keto, paleo, Adkins, or any other new diet trend these nutrients become the focal point. We often don’t take into account the critical role of vitamins and minerals such as zinc, magnesium, and B-vitamins. Micronutrients are responsible for many of the body’s processes. For instance, cell division, cell growth, cell repair, and even assist our senses can be traced back to the roles of vitamins and minerals.Transparent Labs Prebiotic greens contains spirullina and chlorella which are rich in water-soluble vitamins and important minerals.
A large dose of fiber is also contained in just one scoop of Prebiotic Greens. Fiber is excellent for digestive health improvement. The American Heart Association recommends a daily intake of 30 grams of fiber per day, and most Americans consume less than half the recommended daily intake. Transparent Labs Prebiotic Greens is an excellent addition to your supplement cabinet when attempting to close this gap in fiber intake. Prebiotic Greens contains acacia fiber, green banana flour, and Jerusalem artichoke fiber.  Get 4 grams of fiber fast! Be Good to Your Gut! Get one today!

Weekly WODs:


Monday – Nickels and Dimes

You know how to get better at pull-ups? Do more pull-ups. Day 1 is all about pull-ups this week! We have a 7 minute skill session that will allow us to work on the kipping pull-up progression, and hopefully have us stringing multiple reps together before class is over! Our workout includes chest to bar pull-ups and quick running intervals.


Tuesday – Hangman

In recent workouts we have overloaded the barbell during strength work to prime us for our WODs. We will be sticking to that plan today for the hang power clean! Our workout today includes strength work on the hang power clean, and a WOD that includes more hang cleans and lots of box jumps.


Wednesday – Squat Test Day

We have made it to the end of the cycle! It’s time to test! ONLY if we have been consistent throughout the squat program. We will finish off the day with the CFK benchmark workouts “Barfight” and “Knock-Out”. Your choices are a max effort 500 meter row, or 1:00 of max calories on the assault bike.


Thursday – Silent Library

We have not one, but two strength pieces today! We will start our strength session by performing quiet deadlifts.  By performing quiet deadlifts we allow our selves to hone in on positioning, and maximize time under tension. We will also be testing how quiet you can be when performing deadlifts with a double overhand grip. Our next strength segment will include tempo strict press, and a WOD that will have you hinging to high heavens.


Friday  – Inhaler

The things you want to do the least usually provide the most. So…are you ready to run? Our workout gives us 12 minutes to complete a 1 mile run along with max meters on the erg. We will finish up with pull-ups, sit-ups, and pushups in another bodyweight AMRAP following the rowing meters.


Saturday Community WOD

Bring your friends to our free 9am community workout! We have snatches, suitcase lunges, and double-unders for 12 minutes of absolute happiness.


Saturday L2 – “Faceplant”

It’s time to earn that rest day! Our two part workout today is thruster heavy! We will dedicate the first half of class to a cluster (squat clean thruster) complex that will get the quads fired up for the conditioning piece. We have a partner workout of 120 Thrusters and 120 kickbacks. Our couplet of thrusters and kickbacks can be broken up in any way  between partners.

Week In Preview, January 12th, 2020

“Work until your idols become your rivals.”
–Drake, Musician

Supplement Spotlight:

Glutamine + BCAAs

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. We all DESERVE those gains, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!


  • CFK Challenge

Wondering how to meet your goals in 2020? If your goal is to lose weight, gain muscle, or even to perform better it starts with habits. We will be running 6-week gym wide challenge that will help you to establish healthier choices in the new year. Our use of the Wodify Rise app throughout the challenge will allow you to earn points for certain mobility, nutritional, and strength based activities throughout the 6-week period. The challenge is $99.00 and comes with a consult from our nutrition specialist Corey of EMOM nutrition, and a fit 3D body scan.

Ready to Make Some Changes?

Click Here



Weekly WODs:


Monday – SQUAT Day + LIFT

Lots of lifting today in the form of our week 7 squats, and kettlebell core work (weighted sit-ups, carries, and HEAVY swings). It’s the perfect chance to try a weight you’ve never tried before!

Tuesday – Push/Pull/Jump

Longer grind today with a 20:00 time cap and a total of 300 double-unders, 2k row, and 100 hand release push-ups!

Wednesday – Weightlifting Wednesday!

15:00 to practice a snatch complex, then an absolute banger of a workout. We’ll pick a variation of the snatch that you’re comfortable with and can move with intensity. Come to GET BETTER today!

Thursday – Grip & Grind

Longer duration workout with a high skill gymnastics movement, and plenty of dumbbells to go around!

Friday  – “Diane”

Benchmark #2 of 2020! This is the first of 4 times we’ll encounter Diane this year. Remebmber to wear your R.E.D. and let’s get a good first test of this dirty deadlift doozy!

Saturday Community WOD

Bring ’em out Bring ’em out! No better way to start your Saturday than with a healthy dose of burpees, thrusters, and running!

Saturday L2 – I AM CFK Testing!

Saturday’s L2 class will be dedicated to the I AM CFK test day! Among other things, will be a 1RM Bear Complex, Max 2k Row, and Pull-ups! Don’t worry, if you don’t have pull-ups just yet, we’ll have modifications for you. Register for the challenge HERE


Week In Preview, January 5th, 2020

“Hiding from your weaknesses is a recipe for incapacity and error.”

–Greg Glassman

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

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

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

Check out the blog post here: BLOG

Want to sign up?  Click here: Winter 2020 I AM CFK CHALLENGE LINK


  • Conquer Knoxville’s favorite 13.1 with coach Mary
Get ready! The Knoxville Half-Marathon is approaching fast! If you are interested in training for one of Knoxville’s most popular races Coach Mary is standing by to help! Coach Mary’s 12 week program will get you to the finish line in a hurry! If you aren’t a veteran runner even better! No worries, you are in good hands! Click HERE for more details!
Image result for knoxville marathon 2020
  • CFK Challenge

We’ve got another challenge coming up soon! Our next healthy habits challenge is going to consist of nutrition, strength, agility, and even some new mobility challenges for our CFK yogis! Stay posted for the dates in the coming weeks!




Weekly WODs:


Monday –Perfect your Position

Our focus today is on deadlift perfection! We kick off the week with positional strength in the mother of all lifts! The load on the bar should allow us to keep a straight bar path and maintain tension throughout the entire lift. We will practice what we’ve learned in today’s WOD with deadlifts, handstand push-ups, and plate-ground to overheads.


Tuesday – Squat Day (Week 6) + Glutes and Goblets

We continue to build this week! Let’s keep those weights moving, and lay the foundation for some PRs in two weeks. Things are getting much heavier this week! Our focus is on great looking squats and hitting depth! Our WOD today will blast our lower body! We have 1:00 of max calories on the bike or rower, american swings, and goblet lunges. The floor is lava don’t put your kettle-bell down!


Wednesday – Franuary 2020

Fran is one of the ugliest girls you’ve ever met with a face only a mother could love.  We have 21-15-9 of thrusters and pull-ups. Let’s go to that uncomfortable place, and get better!


Thursday – Kettlebell King

We have an intense complex of single arm kettle-bell movements today! CFK Kettle-bell enthusiasts will rejoice over deadlifts, sumo deadlift high pulls, hang cleans, and hang snatches! We will follow our kettle-bell skill work up with a double AMRAP of double-unders, knees to elbows, and strict dips!


Friday  – Build a Bear

Bear Complex builds machines! That’s why we are doing it! However, we have a different spin on the traditional barbell bear complex! Our workout consists of a dumbbell bear complex, rope climbs, and a spicy amount of calories on the rower!


Saturday – Community WOD

We have the unicorn of crossfit this week in our community workout! Get ready to visit trap city with sumo deadlift high pulls! Our conditioning will also include calories on the rower and box step ups every minute on the minute!


Saturday – Level 2

Hang and Bang! That’s what its all about this weekend in our 75 minute class! We have a hefty weightlifting day consisting of a heavy three rep hang power clean! We also have a team WOD that includes sprints, wall balls, and burpees.



Week In Preview, December 29th, 2019

“If nothing CHANGES, NOTHING changes”


Supplement Spotlight:

Creatine HMB

StrengthSeries Creatine HMB

In our previous blog posts we’ve covered the importance of creatine and its role in the production of muscle cell energy. The source required to fuel our muscle cells comes in the form of Adenosine Triphosphate. Transparent Labs has created a product that contains creatine monohydrate as well as hydroxy methylbutyrate, or HMB for short. HMB is responsible for the speedy recovery and protein synthesis! HMB helps to slow tissue break down during workouts, and activates the body’s natural muscle repair mechanisms. Since HMB helps the body to blunt catabolism(break down of muscle) and speed anabolism(building of muscle) it enhances the body’s ability to endure activities like running, cycling, and rowing.

Holiday Hours:

Image result for New Year 2020
New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Bring a Friend Friday

The first BAFF of 2020 will be this Friday!! Make sure to tell your friends to wear RED, and send them this waiver link in advance so we can jump right in!

  • Conquer Knoxville’s favorite 13.1 with coach Mary
The New Year is coming fast, and with a new year comes new goals! Many of us set our sights on getting that first pull-up, muscle-up or, even that first race under our belt. CFK’s coach Mary is offering a 12 week half marathon program that will get you to the finish line much faster! Seasoned running Vet? Great! Aspiring Runner? Even Better! For more details click HERE!
Image result for Knoxville half marathon





Weekly WODs:


Monday – Big Batch of Snatches

Don’t have a one rep max snatch in Wodify yet? No problem! We’ll find it on day one! We will follow up our 1 rep max snatch with big batches of power snatches and burpees in our conditioning workout. You’ll be breathing fire after this one!


Tuesday – Squat Day + L.I.F.T

*Last Class 5pm (North) ,  5:3o pm (West)

Let’s end 2019 with some good ole’ fashioned squats! Squats are so important for our longevity, and make a large impact on our sport performance. If we squat well we can increase our endocrine response, improve our mobility, and see positive changes in our performance. We follow up our squats today with low intensity functional training! Our L.I.F.T training between squat sets consists of legless rope climbs, see-saw strict press, and a heavy farmer’s carry!


Wednesday – New Year’s Day WOD

*One WOD Each Location- 10am

Day 1 of 2020! The journey of a thousand miles begins with a single step! Let’s crush it this year! Today we have an AMRAP workout lasting 20 minutes and 20 seconds! Try to get as many rounds as possible of pull-ups, push-ups, sit-ups, and air squats as you can! We also threw in a 220 meter run ,or 20 calorie row option for “funzies”!


Thursday – Pick Things Up and Put Them Down

We have a 1 rep max clean and jerk planned for the first half of class. Our main points of emphasis will be directed toward foot work in the split jerk, and focusing on fast hands while going overhead. The next part of class will be a quick shoulder scorcher with 3 rounds for time of 10 power cleans and 10 shoulder to overhead.


Friday  – Go Hard with a Homie

We are throwing some longer running intervals and dumbbell hang squat cleans at you! Bring your friends and let’s get after it! Why not? It’s free!


Saturday – Community WOD

Our next free workout this week is open to everyone! It includes everything you need to give your friends the full CFK experience! We have rowing intervals, large sets of box jumps, and dumbbell strict press. Make sure to pick a weight for the dumbbell you can go unbroken with each time! We have many box jumps today, and we must treat each box jump as a single rep! Our goal is to focus on the initiation of the jump and sticking the landing!


Saturday – Level 2

How do we know if we improve? WE TEST, WE TRAIN, and WE RETEST! If the crossfit open workouts hit you in the “feels” this year we have an opportunity to get another stab at 20.5. We have ring muscle ups, rowing, and wallballs this weekend at level 2. We can definitely find a scaling option to meet your needs if ring muscle-ups aren’t your cup of tea! TEST YO SELF!

Week In Preview, December 22nd, 2019

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

–Thomas Edison

Supplement Spotlight: Organic Vegan Rice and Pea Protein

Image result for tpl organic vegan

Muscle gains don’t have to be hard to come by if you adhere to a strictly plant based diet.  Many companies who create plant based protein powders load their products with added sugar to cover the displeasing taste that is common within vegan protein powders. Transparent Labs’ Vegan Protein has only 2 grams of sugar per serving, and contains a healthy dose of stomach filling fiber.  Even if you aren’t a vegan athlete Transparent Lab Vegan Protein is a great source of high quality protein to aid recovery!

Holiday Schedule


Image result for santa workout meme
Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

Thursday, December 26

9:00am , 12:00pm , 4:00pm , 5:00pm (North)

9:30am , 12:00pm , 3:30pm ,  4:30pm (West)

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Mary Cates












Weekly WODs:


Monday – Earn Your Rest, Run Your Best

We are deloading from our push press Wendler cycle, and doing some lighter sets of 5 reps this week. We will cap it off with a run and row WOD! We have three sets of running and rowing intervals followed by rest. Smash the gas and run fast! We also have a finisher of glute bridges and rower pikes!


Tuesday – 12 Days of Christmas WOD

*BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

We have limited hours on Christmas Eve, but that doesn’t mean you can’t log a good workout! We will gather at each location and do our annual Christmas Eve WOD. It’s an ascending ladder and descending ladder of just about every movement that is common in crossfit! Don’t miss this awesome community event!


Wednesday – Christmas Day

CLOSED – No Classes


Thursday –  Consistency is Key

North Hours: 9:00am , 12:00pm , 4:00pm , 5:00pm

West Hours: 9:30am , 12:00pm , 3:30pm ,  4:30pm

Our workout today comes with a twist. We have power snatches, assault bike calories, and unbroken jump roping! If you mess up on the rope it will cost you! Your consistency on the rope will result in faster WOD times and better skills. NO PRESSURE!


Friday  – Squat Day (Week 4)

We are in the second week of building during our eight week squat cycle. Our focus is on tempo, tension, and depth as we progress.  You should be adding five more pounds this week! However, we will not add any weights at the expense of range of motion and solid positioning. We will follow the squats up with a descending rep ladder of some of CFK’s favorite conditioning movements!


Saturday Community WOD- Rump Pump

It doesn’t get much better than leaving the gym with a little bit of a waddle! We have lots of leg work today including dumbbell split squats, assault bike calories, dumbbell snatches, and tuck-ups. Make sure to get your “Flexi-flow” on with a friend post-WOD!


Saturday L2 – Battle Buddy

Go to battle with your buddies during a heavy-ish deadlift, toe-to-bar, and high calorie row WOD! If your partner is better at certain movements than you, you’ll be able to trade off as needed.


Week In Preview, December 8th, 2019

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


-Steve Jobs

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Upcoming Events:

  • Shoulder Stability Workshop – This Saturday, 8 am @ CFK West with
If you experience shoulder pain while lifting, or just want to increase your strength and stability in the overhead positions, join coach Derrick this Saturday at West to learn how to earn those boulder shoulders!
Image result for shoulder pain
  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got
your back! Check out the details of our training program HERE
Mary Cates











  • Jingle Bell Run – This Saturday!
Get out and use that fitness this weekend! This year’s race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee and his daughter, Claire is the honoree! Check out the details and registrationHERE
Image result for jingle bell run knoxville


Weekly WODs:


Monday – Get Good at a Get Up

We will cover the Turkish Get-Up in a low intensity skill session at the beginning of class. Our conditioning workout today will test our ability holding static positions during periods of heart rate elevation. We have double unders, kettlebell swings, planks, and wall sits in our 20 minute AMRAP!


Tuesday – Devil’s Delight

The push press Wendler cycle continues this week! We will be getting heavy overhead. Our WOD is a double AMRAP that will test your cycling abilities with moderately heavy dumbbells. You will cycle through dumbbell devil’s press, push press, and suitcase lunges. Push the Pace and try to EMOM this one!


Wednesday – “Straight 100” NCFIT Benchmark

We tested this workout a few months ago in our level 2 class! It’s back again and ready to blast your legs! We have 100 reps of box jumps, wall balls, and calories on the rower for time!


Thursday – Hot and Heavy

Things are going to get uncomfortable on day 4! We will be setting a very aggressive pace on the bike or rower! We will be coming out HOT in an alternating EMOM of bike/row calories,  lateral burpees, and heavy deadlifts.


Friday  – Squat Day (Week 2)

We are deloading for our new squat cycle this week! We should have established a technical 5 rep max last week in order to reset to 75% this week. These weights should MOVE! Our strength work will be followed up with a conditioning workout of chest-to-bar pull-ups and front squats.

Saturday –  Free Community WOD at 9 am

Swing into your weekend with lots of kettlebell work! We have some new movements coming at you this week in our free workout! We have single arm kettlebell thrusters this weekend. Our double AMRAP also includes rowing calories and kettlebell swings.


Saturday  – Level 2  at 10:15 am

We have monostructural, weightlifting, and gymnastics wrapped up into one butt-kicking workout! We will begin our day with a strength piece that incorporates barbell back rack walking lunges and muscle ups! The 10k team row afterwards will be sure to flush out those legs!