Week In Preview, September 8th, 2019

“Am I committing everything I have to make myself the tiniest percentage better than I am right now, no matter how hard I have to work, no matter what I have to give up, no matter how long it takes?”

-Ben Burgeron

Supplement Spotlight

Transparent Labs

Fat Burner Stim-Free

Sometimes we need a little extra help vacating that last little bit of stubborn belly fat. You are in luck if you are in the market for a fat-burning supplement! Often times, fat burning supplements are loaded with stimulants that keep you on edge and awake! Don’t worry though, Transparent Labs has you covered with their Stimulant Free Fat Burner. One of the key ingredients in Transparent Labs’ Stimulant Free Fat Burner is Forskolin. Forskolin acts as a fat cell liberator by producing enzymes like lipase to break down fat cells.


Image result for transparent labs stim free fat burner



However, there are a few other helpful products inside this fat busting genie! 5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid that helps create the neurotransmitter Serotonin. 5-HTP is responsible for elevating your mood, assisting with sleep, and may even be used as an appetite suppressant. So don’t sacrifice your sleep for shedding that last little bit of body fat! Try the effective non-stimulant fat-burner from Transparent Labs!

Upcoming Events

9/11 Tribute WOD

On Wednesday September 11th we will honor those we lost by sacrificing a little sweat for those we lost in  cowardly acts of terrorism 18 years ago.  All classes will perform the tribute workout on the 11th,  which is representative of certain events that occurred that day.  Put your game face on, and let’s honor their memory the right way!

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Class Cancelations at CFK West on September 14th

Due to CFK hosting the Crossfit Level 1 Seminar we will not be having any classes on September 14th. We apologize in advance for any inconvenience this may have caused.

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Crossover Symmetry Workshop

Coach Derrick will be leading a workshop at the west location on Saturday the 21st of September.  We’ve been doing a lot of overhead movements, and it’s critical that we address any issues that we have with strengthening those shoulders, rotator cuffs, and scapulas!

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Weekly WODs

Monday – Squat Day

Things should be heating up this week our squats! We have our regularly scheduled 5×5 or, 5×3 squat cycle planned for the beginning of the week.  We will also get some work with heavy push presses. You can pick your poison for the conditioning portion. Your options are the CFK benchmark “Barfight” (Max effort 500m row), or her ugly step-sister “Moshpit” (Max Effort Assault Bike Calories in 1:00).


Tuesday – Earthquake

On day 2 we will shake the earth with heavy deadlifts in our conditioning workout. We have deadlifts, double-unders, and rope climbs. If double-unders don’t excite you than we will scale to plate hops. Bring leg protection! It’s all fun and games until you get burned!

Wednesday – 9/11 Tribute WOD

The initial release of the week in preview had “Daniel” marked as the WOD for the day. We apologize for the confusion. As previously mentioned in the upcoming events, ALL classes will be performing the 9/11 Tribute WOD. Let’s get after it in this one in support of those we lost.



Thursday – Mac Truck

On day 4 we have three intense AMRAPs  that will reintroduce you to double dumbbell ground to overhead, dumbbell kickbacks, and push-ups.


Friday – Drop it Like it’s Hot

We have a two part strength and conditioning piece on day 5. Our main focus is smooth cycling long barbell complexes. We will build to a heavy set of  a hang clean, hang squat clean,  and front squat complex. We will see those movements again in the conditioning portion along with toes to bar.


Saturday – Community WOD

We have not one…not two…but, three 4-minute AMRAPs for our free community workout this week. Bring a friend and share your undying love for wall balls, push-ups, and sprints.


Saturday – Level 2

We will close our week with the “Fight Gone Bad” WOD.  However, before we ratchet up the intensity to level 10 we will get an attempt at a 1 rep max Turkish Get Up.

Week In Preview, September 1st, 2019

“No one ever drowned in sweat”

-author unknown

Supplement Spotlight

Transparent Labs

Mass Gainer

If you wanna get big, you gotta eat big! When it comes to claiming your spot on the “swoll patrol” mass gainer can help. Your body naturally needs more calories to repair those sleeve busting biceps and triceps you’ve been working on. Transparent labs has created a mass gaining protein complete with 100% Grass Fed Whey, long lasting carbohydrate sources, healthy fat sources, and even added creatine monohydrate. One serving has a perfect muscle building ratio of carbohydrates to fat, and has more than enough calories to kick-start the good gains! Even if your goal is maintaining lean muscle mass, a half-serving of mass-gainer will do the trick for muscle recovery! Try transparent Labs Mass Gainer today! Your tanktop will thank you!
Image result for transparent labs mass gainer

Upcoming Events

9/11 Memorial T-Shirt Pre-Order

We are now accepting pre-orders for the 9/11 memorial T-shirts. Show your support for those who gave their lives on that tragic day 18 years ago.

Tank-Top or T-Shirt: $20.00

Pre Order Due: Wednesday September 4th by 4pm

Email: [email protected]

Strength Seminar with Jeremy Augusta

Renowned strength coach, Jeremy Augusta, will be visiting our gym on September 7th. It is apparent by the picture that Jeremy is a subject matter expert when it comes to lifting heavy things for fun. He will share his expertise in injury prevention as well as in-depth training on the bench, squat and deadlift.

Tickets: $60.00

Get yours here!

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“Hey Love!” Crossover Symmetry is Back

Coach Derrick will be instructing a free crossover symmetry workshop on Saturday September 7th at 8am at North! Come out to have some fun and fix those shoulders!


Coach’s Challenge

Swoll Patrol

-100m Row using only biceps

-10 calories on the assault Bike only using arms followed by 10 pushups

We’ve cooked up a nasty little bicep and tricep workout for the challenge this week. Post your video to  Instagram and insert these hashtags with your posting #cfk#bro’sandbi’s#coach’schallenge#crossfit.


Weekly WODs


Monday – Squat Day

We will be adding 5 pounds this week to our 5×5 or 5×3 squat cycle. Let’s focus on owning positions with the tempo, and get after it in the conditioning workout. We have a moderately long AMRAP filled with situps, calories on the rower, and a gymnastics pull of choice.

Tuesday – Gump

Day 2 will force us to flex our grit muscles as we attempt to hold a tough pace throughout a long duration workout. We have lots of conditioning today that includes running intervals, double-unders, single dumbbell step-ups,  and rowing.

Wednesday – Grace

You read correctly, We have Grace! We will first work up to a heavy 1 rep max with the clean and jerk then head into our conditioning.  Grace is a pretty soulless type of girl so choose your weights wisely!

Thursday – Treat Yo Self

We have another dose of Thursday therapy planned this week! We have crushed some hard WODs now it’s time to take a step back. We will be doing a full body flush  with rowing, plate ground to overheads, and plate overhead lunges. You’ll see the same format for the workout as we’ve seen each Thursday before the qualifier workouts.

Friday – Wodapalooza Online Qualifier (Released Wednesday Night)

These workouts are tough, but as a resilient and experienced CFK athlete we know you have done everything in order to prepare. It’s time to perform! Drop the Hammer and Go!

Saturday – Level 2

Chest Day! We haven’t had one in awhile so its a great time to see where we are at with a heavy 3 rep bench. We also have a cool partner WOD planned that incorporates the elements of the benchmark Cindy, and max calories on the bike.

Saturday – Community WOD

Our free workout this week will test our ability to maintain consistency across 4 rounds of calories on the bike, kick-backs, and kettle-bell cross body static holds. It’s an excellent day to bring a friend, and learn some less familiar movements with our experienced coaches.

Week In Preview, August 25th 2019

“You have the most opportunity to grow from the things you suck the most at.”

-Kaitlyn Kassis

Supplement Spotlight

Clearing up the Confusion
When it’s time to chill out cannabidiol (CBD) should be a go to supplement in your stash. At CFK, we are confident in the abilities of Julian Marley to produce a supplement capable of reducing inflammation, decreasing anxiety, and giving you a more sound slumber. CBD does not contain the psychoactive compounds that produce the sluggish “high”associated with tetrahydrocannibinol (THC) . Often, people mistakenly identify CBD as THC. Receptors in the brain are highly involved with this “high”. These cannabinoid receptors found in the brain control our pain sensations, appetite, and even our changing moods.  One of the brain’s most common cannabinoid receptors , the CB1 ,  is responsible for the hunger binges and fogginess caused by THC. CBD does not produce these undesired effects because it does not attach to CB1 receptors like THC. No need to be scared! Try it today!  Whether your trying to win the battle against inflammation, or hit the sheets early Juju Royal is the way to go!

Upcoming Events

“I Am CFK” Retest

The challenge is coming to a close, and we are excited to share your results! We have our retest in place of the 10:15 Level 2 workout at North on the 31st of August.

Crossfit Level 1 Certification

We are hosting a Crossfit Level 1 Certification at our gym on September 14-15. The value of this training will transfer to your lifts and new PRs. Don’t let an excellent opportunity to be coached by the best slip away!

To Register Click Here

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Strength Seminar with Jeremy Augusta

Don’t miss your chance to get instruction from a world-class strength coach on September 7th. Jeremy Augusta, a renowned strength coach, will cover the finer points of the Bench, Squat, and Deadlift. Tickets are $60.00. Get yours here!

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Coach’s Challenge


1 Rep Max Bottoms up Kettle Bell Press (Both Arms)

The coaching staff at CFK have come up with a unique challenge that will test your core stability, posture, strength, and coordination. Post your video to  Instagram and insert these hashtags with your posting #cfk#bottomsup#coach’schallenge#crossfit.

 Good luck, this one is tough!



Weekly WODs


Monday – Colt 45.

We begin class with our regularly scheduled squat cycle. We will shake off Monday’s frustrations with an AMRAP of slam balls, slam ball lunges, and toes to bar. It’s a perfect day to release negative energy on the slam ball!


Tuesday – Thick Rick

Double-unders are hard, but some people seem to make them look  absolutely effortless! We will get some practice with the elusive double under, and work a gymnastics weakness at the first part of our class. Our conditioning is going to be a burner with double unders, running intervals, and handstand pushups.


Wednesday – Klokov

We will take 20 minutes to build to a 1 rep max snatch at the beginning of class. The focus for today is to hit the same positions with big weight as you would with lighter weights. The WOD for today will challenge our positioning by elevating our heart rate on the rower, and heading straight into maximum repetition of snatches at lighter loads.


Thursday – Get Moving and Stay Moving

One of the best ways to recover from workouts is to get moving. Day 4 is going to be lower intensity workout that will allow us sufficient recovery before Wodapalooza on Friday. Our recovery WOD includes jump squats, sit- ups, kettle-bell swings, and rowing.


Friday – Wodapalooza Online Qualifier

Ask your favorite coaches on Wednesday night what the WOD is so you’ll be prepared! Otherwise it’s a mystery until then!


Saturday – Level 2

We have a two part workout that consist of heavy deadlifts…everywhere! Our strength session includes a heavy 3 rep deadlift followed by a conditioning workout that may bake your back! Don’t worry we sprinkled in a few burpees over the bar for good measure!


Saturday – Community WOD

We have a very globo gym friendly workout planned for your weekend! We have dumbbell bicep curls, strict pressing, mountain climbers, and box step-ups. Show your friends crossfit isn’t as scary as it seems! Bring them out and, work those beach muscles!



Week In Preview, August 18th, 2019

“We don’t develop courage by being happy every day. We develop it by surviving difficult times, and challenging adversity”

–Barbara De Angelis


Supplement Spotlight

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

Upcoming Events

CrossFit Level 1 Course @ West

We’re hosting a Level 1 Certificate Course on September 14-15 at West! We’re excited about this opportunity to host some of the best coaches around, as well as aspiring coaches from all over the country. If you’ve ever been interested in earning your Level 1 certificate, there’s no better time than now. You can get more details on the course here!

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*Due to the nature of the course, all classes at West will be cancelled on Saturday, September 14.

Wodapalooza Online Qualifier

If you have been itching to test your skills prior to the Crossfit Open a great opportunity has come! The creators of Wodapalooza are releasing workouts for the next 3 weeks. If you have never attempted any of these great workouts it’s an overall great opportunity to see where you are at in your fitness journey. For details on due dates and submissions please click here!

Rhema Rumble

The 2019 Rhema Rumble is almost underway. Our fellow Knoxville crossfit gym is holding a competitive crossfit competition on Saturday, August 24th.  Teams of two in RX and Scaled divisions will battle it out for spots on the podium. For more information and how you can register click here!

Weekly WODs

Monday – Tour De CFK

We are ramping it up on the assault bike as we head into the week! Turn your frown upside down! We will begin the day with a heavy set of 3 on the push jerk for our strength portion. Our conditioning piece will tax the shoulders with push jerks, and assault bike sprints for calories.


Tuesday – Double “Barfight” and Open Prep

If you like rowing fast today is your day! The second training day of the week is going to test our skills with some unfamiliar movements that we are likely to see in the open. We have single dumbbell overhead lunges, single dumbbell burpees, and double-unders.  However, we begin the workout with a 1000m buy in on the rower! Be fast and furious!


Wednesday – Recover from Squats with More Squats

We retested last week for the new cycle, and have made it to the first week of 5×5 squats. We will be dropping the weights down this week in order to focus on technique, and establishing great positions! We will finish the day off with a squat filled WOD that incorporates sprint intervals, hang cleans, and front squats.


Thursday – WODability

We are getting a nice recovery workout near the middle of the week because we need it! We will spend some time getting our heart rates elevated, and going through full-range of motion on non-complex movements. We will be recovering through perfect squats, slam-balls, and lunges.


Friday – TBD Wodapalooza Online Qualifier

Prepare yourself for the unknown each Friday for the next 3 weeks! We won’t know what to expect until Wednesday when the workout is released!


Saturday – Level 2  “Straight 100”

We end the week with a benchmark workout that includes 100 reps of wall balls, 100 calories on the rower, and 100 box jumps. The key to this workout is big sets on the wall balls while maintaining a lower heart rate.


Saturday – Community WOD “Farmer Fran”

Bring your friends to our free weekly 9am class. We have a partner workout in which each partner will spend time blasting through calories while the other partner does pec pumping push-ups. We will also be testing our grip strength with a heavy 400m partner farmer’s carry!



Week In Preview June 16th, 2019

“Today I will do what others won’t so tomorrow I can do what others can’t.

– Jerry Rice

Supplement Spotlight:

Transparent Labs BCAAs

Attention all vegan and plant based athletes. BCAAs are a group of 3 essential amino acids that must be obtained through the diet. They are proteins that muscles burn for energy and should be properly replenished. Major sources of BCAAs include meat, eggs, and dairy. Plant sources include chickpeas, lentils, whole wheat, and brown rice. Unless you eat these foods daily, you may need a back-up plan. Transparent Labs BCAA Glutamine is composed of vegan fermented BCAAs making it the perfect option for your supplement routine. Feed your muscles and recover.

Upcoming Events:

“Nutrition Mythbusters” Workshop – this Saturday @ West (8am)

If you weren’t able to make the first “Nutrition Mythbusters” workshop last weekend, here’s your chance!
There is a ton of nutrition information out there which can make “eating clean” seem more complicated than it has to be. Corey Church from EMOM Nutrition will be at West this Saturday at 8am to help bust aaallllll the myths, and sort through the seemingly endless stream of information to get down to the simple principles that can change the game for you and propel you to new GAINZ in the gym!
LEARN, THEN SWEAT! Here’s the best part – this workshop is FREE and open to the public, so spread the word and bring your friends, then hang out for our community WOD at 9am. See you there!

Weekly WODS:


Monday – Get a New Score on 19.4!


Did you miss the open?  We will begin the week with a repeat of 19.4. This workout consists of snatches, bar muscle-ups, and bar-facing burpees.  

Tuesday – Trackstar


Our tempo training today will help us develop strength in the push press.  The tempo practice will allow us to become more efficient, and overall reinforce barbell control.  We will channel our inner track star in the conditioning portion with longer distance running intervals and push presses.

Wednesday – Fail to Plan, Plan to Fail


Squat day! If you’re sticking with the same squat variation (Back, Front, or Overhead), this will be a re-test of last week. If you’re switching up, test your new squat as a benchmark for the upcoming cycle. We’ll follow it up with a WOD that will challenge your strategic planning. The workout consists of heavy squat cleans, toes-to-bar, and double-unders. We encourage you to be aggressive, but be smart!

Thursday – Recovery Sweat Session


Your glutes and quads will need some attention by this point in the week. We will be flushing our legs out with multiple rounds of tabata.  We will incorporate plate ground to overheads, biking, and a variation of the air squat that you’ll learn to love!

Friday – Death Row


If you have a strong mind, and an even stronger aerobic capacity you will dominate death row! The WOD is an alternating EMOM of calories on the rower and burpees.  This workout is a gut check! Bring your A game!

Saturday – Community WOD


Bring a friend this weekend to CFK, and conquer a partner AMRAP consisting of wall balls, dumb-bell power cleans, and interval running.

Saturday – Level 2 

Strongman Saturday has finally arrived! Bring a friend and “get down” with the “get-up”! Our focus will be on the classic strongman exercise the Turkish get up. We will finish up with heavy deadlifts, and a deadlift conditioning workout!

Week In Preview June 9th, 2019

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.” – Annie Thorisdottir, Crossfit athlete

CBD Pre-Order Due Monday!

Time to get your CBD pre-order in! CBD is a great way to calm the central nervous system back to homeostasis for those that have stress or anxiety. Even if you aren’t quite out yet, get your order in by Monday night and take advantage of a 15% discount!   We will be carrying a new brand of CBD, JuJu Royal. Their products are organic, THC free, and contain terpenes that have been added back in for flavor and specific benefits. Their tinctures are available in 1500mg bottles and are available in pineapple tangerine, mango, & mint. They also have a CBD olive oil for all of you clever chefs. Check out the table below or their website for more information.


Upcoming Events:

CFK Camping Trip

We’re so excited about this! We’ve reserved a loop in the Bandy Creek Campground in the Big South Fork July 12-14 for a summer camping/hiking/biking/river-wading/fishing trip! If you like to get outdoors, put this on your calendar now! Plenty of room for tents, center pavilion for group dinners, pool, showers, and tons of outdoor activities in the Big South Fork. Bring the whole family, stay for an afternoon, a night, or the entire weekend!  Look for an email with more details.


Hello flexi fitness fanatics! Starting this month Yogability will be included in all CrossFit memberships with a $15 drop in fee for non-members. These 45 minute flow classes will be at 8am on Saturday’s every other week, alternating locations. We will kick things off at West the 15th and North on the 29th.  Come love on the body and most importantly, the mind. Learn how to sequence breath with movement, gain mobility, core strength, body awareness, and stability. Simply bring yourself and your matt and we’ll get flowing!


Weekly WODS:


Monday – Rope Climb Conditioning


Bring your leg protection on Monday! We will be taking the first portion of the class to work on rope climbing technique and mechanics. Don’t have rope climbs? It’s okay! We can practice coming from the ground, or nailing the perfect J-Hook from the box.

Tuesday – Quad Cooker


Test day has arrived! We will be testing our 5RM on the squat we have chosen for the current cycle. We have an additional opportunity to ring the PR bell after the squats. Part two of the workout will test our grit with a max effort 500m row. Don’t Give Up!

Wednesday – Snatch Chipper


We will begin the class with a technique focused EMOM that will prime our shoulders for overhead movements in the WOD! The workout is a chipper that consists of burpees over the bar, hang snatches, and double-unders.

Thursday – What’s your Weakness


Prepare to work on those movements you’ve always wanted to master! Our focus today is the flashy movements of crossfit. Some of these movements include strict toes to bar, muscle-ups, and pistols. If you are new to these more complex movements we will work their respective progressions!

Friday – Squats and Shuttles


Day 5 of the training week leads us into 5 sets of short intense AMRAPs.  We will be pushing our limits on the assault bike, shuttle runs, and heavy dumbbell front squats for a leg scorching workout.

Saturday – Community WOD


If you push the pace in this WOD you will reap the reward. Your reward is your recovery! In this partner workout, athletes will complete an assigned number of reps as a team against a running clock. The workout includes abmat sit-ups, dumbbell snatches, and a partner 400m run.

Saturday – Level 2


Today is an excellent day to update Wodify with some new PRs! We will be taking 15 minutes to build to a 1RM clean and jerk, and prepare ourselves for a partner workout that includes clean and jerks at lighter loads.




Week In Preview June 2nd, 2019

“Talent without grit is just potential. Talent plus grit is unstoppable.” — Ben Bergeron

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.

Weekly WODs:


Monday – Jelly Belly


We will start our week by waking up our abdominals! The first  workout of the week includes high volume sit-ups and heavy deadlifts.

Tuesday – Good Abs, Great Lifts


Core stability and strength are critical to olympic lifting. Core stability helps to protect the spine during heavy lifts, and allows us to transfer maximal force to the bar! We will be testing our muscular endurance in the WOD by holding difficult positions in periods of heart rate elevation.

Wednesday – Clean up your Clean!


Day 3 consist of a two part workout involving  a clean complex, and an ascending rep wall ball and power clean ladder. We will focus on positioning during the clean complex, and ratchet up the intensity for the conditioning.

Thursday – Boulder Shoulders


You know its going to be a good day when you are already upside down by  warmup time! Prioritizing consistency will allow us to move quickly through multiple rounds of rowing, plate ground to overheads, and overhead lunges.

Friday – Squat Cycle (Week 7)


Our final build week of the cycle is upon us! Brace yourselves! Literally. The bar should be moving much slower than it was at the beginning of the cycle. However, if you want an added challenge ask your coach about the tempo challenge!

Saturday Community WOD – Teddy Swolesevelt


Most of us have a friend that enjoys working out in front of the mirror at the dumbbell rack! This week is a perfect time to invite that friend, and introduce them to crossfit! Your friends will get the best of both worlds with an EMOM conditioning workout followed by a sleeve stretching arm workout.

Saturday Level 2 – Suns Out, Guns Out


We have a fun high volume workout consisting of double unders, toes to bar, and running. Our goal is to find a rhythm early and maintain consistency throughout the workout! We will finish with accessory work involving our chest and triceps.

Week In Preview May 26th, 2019

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

Supplement Spotlight – M3 Magnesium

What doesn’t it do? M3 promotes protein synthesis, regulates blood pressure and glucose, and aids in muscle and nerve function. It is a staple supplement used in muscular contraction, including regulating heart beat. Magnesium can be found naturally in foods such as nuts, seeds, and leafy greens, but the quantities necessary to get an efficient amount are a little excessive. Do you eat 380g of spinach a day? About 48% of people are M3 deficient. You don’t have to be one of them! Take Puori M3 and sleep soundly.


“Just to share a little something that has changed me here at CrossFit after several years of complaining about how sore I am after I workout. The kind of soreness you experience after you workout for the first time in a month or even a year. I guess it pays to listen to our coaches! I seriously could tell a difference after a week. My sleep is better, my immune system is better, and the biggest difference is the soreness. I can now get up out of bed the next day after a WOD and not worry about how to get on and off the toilet after squat day or Wallballs!”

-West Athlete, Kacy Robinson


Upcoming Events:

Bristol Burnout

On Saturday, July 27th Bristol Motor Speedway is hosting a functional fitness RX partner challenge. Teams of 2 can register for the event for110.00 dollars. However, prices will increase June 1st so plan on booking as soon as possible.

Weekly WODs:


Monday – Annual Memorial Day “Murph”


Lt. Michael Murphy’s actions on June 28th 2005 were highlighted through his physical fitness, perseverance, and courage. We will honor Lt. Murphy’s extraordinary sacrifice and those of other fallen veterans with our annual “Murph” WOD which consists of running, pushups, and pull-ups. If you need to get into the right mindset for the workout watch the movie “Lone Survivor” with Mark Wahlberg.


Tuesday – Partner Interval Rowing


Want MORE?  Feeling sore? If you completed Monday’s workout we will be using Tuesday as active recovery day. Plan on performing some much needed post-Murph mobility work paired with partner rowing. If you didn’t get your “Murph” on Monday then expect to crush some intervals on the rower.

Wednesday – Squat Cycle (Week 6)


There are many reasons to not skip leg day. Squats are critical for the stimulating the release of muscle-building and fat incinerating hormones.  Test day for our current cycle is quickly approaching!

Thursday – Push Jerk Priority

Lifting heavy objects overhead is a fundamental life skill. In today’s workout we will be increasing our athletic performance and coordination through a two part strength and conditioning workout with a focus on the push jerk.

Friday – Overhead Squats, Snatches, and “Nancy”


The snatch and overhead squat will be highlighted in our skill work today.  We will finish our day with the benchmark workout “Nancy”. We will have an additional fitness option that includes front squats and power cleans if overhead movements aren’t your thing!

Saturday Community WOD – Kettle-bell Ladder


Names such as Booty Blaster, Booty Bootcamp, and Bun Blaster define this WOD. We will be using russian kettlebell swings, burpees, and goblet squats to bring gains to the posterior chain.

Saturday Level 2 – Let the Gains begin!


Bring your friends and your tank tops to chest day! We have a two part workout consisting of heavy bench presses, and a workout that will challenge our legs with deadlifts, burpees, kettlebell swings, and a kettle-bell run.

Week In Preview May 19th, 2019

“Head first towards the uncomfortable.”

— Brent Fikowski


EBAR BOGO – This Week Only

This week, buy one Man or Woman bar and get one free! Made from UDSA Certified Organic ingredients, each bar contains 10g of protein and make for a quick snack when time is tight and the belly is empty. Enjoy them while they last as this will be the last opportunity to try these flavors.


Upcoming Events:

Memorial Day “Murph”

We’re officially 8 days away from Memorial Day, which at CFK means our annual Murph WOD! We’ll run a single workout at each location, starting at 9 am. Put this on your calendar, and come out to honor our heroes by sacrificing a little sweat with your friends.


Don’t have 100 pull-ups? No problem! Just like any other CFK workout, Murph is scalable to ANY level. Try 1/2 Murph with ring rows and elevated pushups, 3/4 Murph, partner Murph, or just get as much work done in an hour as possible!


EMOM Nutrition

We’ve partnered up with Corey Church and EMOM nutrition! Corey’s first nutrition workshops at CFK will be held June 8 (North), and June 22 (West) at 8 am. These are free and open to the public and are scheduled right before the 9 am Community WOD, so come out and listen, then get your Saturday sweat on! Stay tuned for details on our summer nutrition challenge with EMOM Nutrition, starting soon!

Weekly WODs:

Monday – Pick your Poison


To start our week off we will have two WOD options. If you’re in the weightlifting mood, hit a heavy single on the Power snatch, then the classic benchmark WOD “Isabel”. If you need a cardio burn after the weekend, try the CFK Triathlon. If you’re doing the triathlon, bring a watch or time yourself on your phone. We’ll all do a general warm-up, then split to tackle our WOD of choice.

Tuesday – Lead Foot


We have interval training today with a combination of rowing, burpees, and gymnastics.  As with any intense interval workout we want to push our limits within the shorter timeframes.

Wednesday – Squat Cycle (Week 5)


Squat day has become slightly heavier this week. We will be looking to  dial in our positioning as we inch our way to test week.  Following the squats we will have some accessory work that will test our core strength with odd objects.

Thursday – Train Wreck


You can never get too much tabata!  We will be bringing the heat in a pair of tabata workouts that test our skills with sandbags and build our pushing endurance for Murph.

Friday – Smooth Criminal


If you enjoy lifting  heavy things and putting them down, then today is your day in this two part workout! The strength portion will allow us to build to a heavy deadlift, and prep us for the lighter work in the WOD.  Smooth Criminal is a perfect time to work on the elusive double under as well as your wall ball technique.

Saturday – Community WOD


Share your love of the CFK community with a friend, family member, or someone from work. The 9am class will include running, box jumps, and man-makers. If you haven’t done a man-maker before then it is a great opportunity to learn alongside a friend!

Saturday Level 2 – Mountain Dew


This week’s level 2 workout will prioritize skill work on the push jerk and rope climb. Can’t climb the rope? No Problem. We can get you there through scaling. The practice will be followed by 4 rounds running, box jump overs, and rope climbing.