Week In Preview, July 12th, 2020

 “If you’re asking if your squat was low enough, the answer is no.”
-Greg Everett, Catalyst Athletics

Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!

Weekly WODs (CrossFit):


Monday – Squat Day Week 2

We reset last week to lighter loads that we could move with complete confidence. In this week’s squat workout we will be adding 5 pounds to last week’s load. Our mindset for this week will be to take accountability for our movement patterns and focus on quality. If an athlete adds too much weight to the bar at these early stages of the cycle then it could cause train wreck in week 6 as loading increases.


Tuesday – “Diane” Benchmark WOD

If you were practicing your handstand pushups in your home gym during the quarantine it’s your time shine. We last tested this workout in January, and now its time to see how far we’ve come. Our workout consists of a descending rep ladder of deadlifts and handstand pushups. We’ll preserve the stimulus of this fast paced workout by finding a scaling option for the handstand up that allows for consistent efforts on the wall. Don’t fall on the wall!


Wednesday – Sliced and Diced

It’s all about the midline on day three.  We begin today’s workout with a 12 minute skill session of strict knees to chest followed by an L-sit variant.  Our workout will challenge our ability to maintain stability and control during our 15 minute AMRAP of alternating dumbbell split hang snatches, knees to elbow, and wall balls.


Thursday – Glute Bridge Gain Train

We’ll embrace the bike today in our hard hitting workout. We’ll be smashing 2:00 worth of bike calories followed by up-downs and static positions.  Our finisher for today’s workout is will be a five minute glute bridge hold broken up by 20 quad heel taps.


Friday  –  “Fran” Benchmark WOD

Fran Lung Friday is here! Bring your fire-breathing buddies to the hardest workout of the week.  We have a short and spicy ladder of lightweight thrusters and pull-ups.  Our workout is a maximum effort sprint to the finish, so BRING IT! We’ll also have a post-workout strength segment of push presses when we recover from our Friday Fran!


Saturday – Crossfit/ Level 2

Heavy cleans and explosive movement is in store for your weekend workout. We’ll kick today off with a strength session of power clean doubles and follow it up with a conditioning piece in both classes. Our conditioning will tax your hamstrings as we hammer out high volume Russian swings and short running intervals.


Saturday – Burn

Our fifteen minute EMOM this week for Burn class will toast your legs and kickstart your heart. We have an alternating EMOM of dumbbell snatches, running intervals, and single dumbbell reverse lunges.

Week In Preview, July 5th, 2020

“He who is not courageous enough to take risks will accomplish nothing in life.” 


–  Muhammad Ali

Supplement SPOTLIGHT:

O2 Recovery

Now $3.00

We’ve been carrying O2 Recovery drinks for quite some time now and O2 has recently changed the can size. Starting Monday all sizes (large and small O2’s) will be $3.00 until we sell all of the large cans. Get them while they last!

Weekly WODs (CrossFit):


Monday – Mighty Mouse

We’re coming in hot with today’s heavy and high skill workout. Our workout for today is an 18 minute AMRAP of ring muscle-ups, heavy deadlifts, and high volume sit-ups. The muscle-ups for this workout should be completed in no more than 3 sets max. However, if the rings aren’t in your wheel house we’ll sub it for  burpee pull-ups.


Tuesday – Bro Tank Blow Out

Our class begins with a strength EMOM of bodybuilding favorites. We’ll strengthen both the anterior and posterior areas of the shoulder as we perform arnold presses and bent-over rows. Our conditioning will help us to establish more familiarity with the dumbbell split jerk. We will also heat things up with plenty of double unders and tons of air squats.


Wednesday –  Benchmark WOD “Death Row”

The infamous “Death Row” WOD is back. If you haven’t done this workout before we promise you won’t forget it. Our goal today is to find a sustainable and challenging pace to keep for the duration of this 20 minute EMOM. If you’re new to Death Row then coaches will have recommendations for rep schemes that will allow you to succeed in this grueling test of fitness. Hang in there and keep on fighting!


Thursday – Squat Day Week 2 (Reset) + Tree Trunk

You shouldn’t be scared to show a little leg if you’ve been consistent with squat day. It’s time to start building those tree trunks! We’ll be resetting to 75% of the 5 rep max that we performed last week. In our strength segment, the weights on bar should be well within our scope of capability. Our conditioning is a ladder style workout of box jumps and thrusters. You’ll be thanking coach Rick for some sick programming after this one!


Friday  – Grip Strength 101

Today’s workout will test your grip strength as well as your endurance. We’ll kick our three round workout off with a half mile run followed by a challenging version of the push-up and large sets of dumbbell hang power cleans. You’ll have 90 seconds to collect yourself before heading out on the next run. For this workout, athletes should pick a weight that they can perform 20+ reps unbroken.


Saturday – Crossfit/ Level 2

We’ll be unleashing the holy grail of core work for your Saturday morning sweat session in both Level 2 and Crossfit. We’ll take 15 minutes to brush up on the toes to bar progressions at the beginning of class. Our conditioning for both classes will include slam ball lunges, slam balls, and toes to bar. Level 2’s class will have an added strength segment focusing on the snatch and overhead squat.


Saturday – Burn

Get ready to throw some odd objects around in burn class this weekend. We have cardio intervals, kettlebell swings, and single arm kettlebell thrusters planned for your quick hitter workout this weekend.



Week In Preview, June 28th, 2020

“Don’t feel entitled to anything you didn’t sweat and struggle for.” 


–  Marian Edelman

Supplement SPOTLIGHT:


Transparent Labs

Stim-Free Pre Workout

If you jump up 5:00am to hit the gym earliest possible class at West we applaud you! However, most of us don’t start functioning until sunrise (Coaches Included). It’s easy to see why hitting the snooze button is a more viable option than doing a max effort “Fran” at the crack of dawn. Unfortunately, this type of behavior is a slippery slope to inconsistency when time to exercise is limited. If you are looking to stay on schedule and stay motivated get ready to add Stim Free Pre from Transparent Labs to your “supp stash”.

Stim Free Pre is packed with beneficial focus aids that will help you beat the morning mental fog without consuming copious amounts of caffeine or other stimulants. This potent pre-exercise formula also contains a 2:1:1 ratio of critical branch chain amino acids (BCAAs) your body needs to perform. By fueling your body with BCAAs you’ll increase protein synthesis and blunt the breakdown of muscle tissue. Another key ingredient in Transparent Labs Stim Free is Betaine Anhydrous which promotes healthy brain function. We know you’ll need all those neurons firing for never ending rounds of thrusters.


Get After it in the AM, and get your Stim Free Pre today!

Mark Your Calendars

July 4th WOD

This Saturday, we’ll celebrate our nation’s independence with a 4th of July WOD! There will be one WOD only, at both locations, at 9am. This will be a 60-75 minute class, and all members (CrossFit and Burn) are welcome. We hope to see you there!

Weekly WODs (CrossFit):


Monday –  Deadlift and Chill?

Today’s workout has no chill! We begin today’s class with a strength segment as we take 15 minutes to build to a heavy 5 rep push jerk. Our conditioning piece is a descending rep ladder of deadlifts and push jerks. Each set of jerks and deadlifts will be followed up by a quick running interval. As always, scale weights appropriately to keep moving on the jerks.


Tuesday – High Skill Happiness

We love to get better at stupid human tricks! Our workout today will take twelve minutes at the beginning of class to develop skills needed for the strict muscle up, double-under, and maybe even some triple unders for our CFK fire breathers. Our WOD is 5 sets of 3 minute working intervals. You’ll be working for rest as you complete burpees, air squats, and double-unders.


Wednesday – BroFlex

Our strength session at the start of class will incorporate a complex of 2 power cleans followed by 2 hang cleans.  We hope you Brought your nikes for the conditioning piece because it starts off with a run. After our long running interval , we’ll knock out toes-to-bar, power cleans, and hang cleans. Don’t forget your grips!


Thursday – Squat Day Week 8 (Retest)

Didn’t PR last week? That’s okay. We have another chance to hit a new 5 rep max for the upcoming cycle. We  are looking for a technical max this week. The coaches will be looking for great mechanics and technique across all 5 reps. If your 3rd rep of 5 causes a significant change in your position or depth don’t be scared to dial back. Be accountable for your movement patterns and have fun!


Friday  – Get Better, Not Broken

Volume can be a great tool to gain strength. However, when volume is applied incorrectly it will have you laid up in bed crying like a 13 year old girl! We want you to work hard, but not at the expense of your recovery and consistency. Today’s workout is 4 rounds for time of 20 alternating single dumbbell up-downs followed by 25 pull-ups. If you haven’t ever done 100 pull-ups it’s not a good day to start. Your coach will help you find a scaling option that fits your ability level. Trust us on this one!


Saturday – Crossfit/ Level 2

These colors don’t run and neither should you (unless it’s prescribed, of course)! We’re celebrating “MURICA” in today’s workout! Since 1776, we’ve been kicking butt and taking names. Our special workout today is 24 reps of painfully patriotic goblet squats, air squats, hand-release push-ups, toes-to-bar, and much more. Don’t forget your mullet and favorite budweiser tank-top!



Week In Preview, June 21st, 2020

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” 


–  Mike Adams

Supplement SPOTLIGHT:


Glutamine + BCAAs

Transparent Labs BCAA

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. You DESERVE better, 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!


Weekly WODs (CrossFit):


Monday – Hone in on the Handstand

We’ll be knocking the dust of your favorite gymnastics movements on day 1! We’ll kick today’s 60 minute class off with 10 minutes of dedicated skill work. Our skill work will help athletes of all ability levels get more familiar with inversion. Our conditioning workout for today is a shoulder smoker of handstand push-ups, rower calories, and alternating heavy dumbbell snatches.


Tuesday – Squat Day Test Week + Pick Your Own Pain Cave

It’s test day for our squat cycle on Day 2. We’ll take 15 to 20 minutes establishing a new 5 rep max for the squat we chose for the cycle. Our finisher will finish you! Our conditioning is “athlete’s choice” of the CFK benchmark “bar fight” or “Knock-Out”. Don’t let your guard down and keep swinging!


Wednesday – Iron Abs

Our mid-week workout is all about the core! Our workout will be 5 sets of 5 minute intervals. During these intervals we will challenge our core strength with toes-to-bar, slam balls, and running intervals. Scaling to the toes to bar to a variation that allows for consistent movement will be critical in today’s workout.


Thursday – Old School Strength and Conditioning

Our two part workout for today’s class will incorporate various methods of gaining raw strength. Our strength workout for today consists of Turkish get-ups and weighted pull-ups. Our conditioning workout for today will be a grunt work grinder of long distance suitcase carries, single dumbbell burpees, and weighted step-ups.


Friday  –  Treat Yo’ Self with Trouble Unders

We’ll take 15 minutes at the beginning of class to build to a heavy complex of snatch deadlift, hang power snatch, and power snatch. Our conditioning will scorch the shoulders with double unders, push press, and moderately heavy power snatches.


Saturday – Crossfit/ Level 2

Our conditioning for Crossfit and Level 2 will help you gain a new love for the front rack position. Our conditioning workout for today is a longer duration EMOM that includes built in rest periods. We will be performing front rack lunges, front rack holds, and up-downs over the bar.  Our Level 2 class will have an additional strength session of strict toes-to-bar or strict toes to target.


Saturday –  Burn Class

Make the most of your Burn membership and come conquer today’s EMOM. We have an alternating EMOM of burpee box jump overs, dumbbell snatches, running intervals, and deficit push-ups planned for this weekend. Grab a buddy and burn!

Week In Preview, June 7th, 2020

“Rock bottom became the solid foundation in which I rebuilt my life.” 


–  J.K Rowling



Is your old stinky gym bag just not cutting it anymore?

Ready to upgrade your gear?

Check Out Jesse and David’s video below!




Only for the month of June!!!

How to Win

  1. Attend One Burn Class = 1 total entry
  2. Bring A Buddy to Burn = 3 total entries
  3. Social Media Post = 6 total entries

*Social Media post must meet ALL these criteria:

CFK Athlete performing 5 Burpees on video

CFK Logo or Sticker somewhere in the video

Tag CFK and King Kong Apparel in the post

Insert the hashtag #fitterknoxville into your post



Have fun with this one! Make us laugh, be creative, and maybe you’ll win!

We will draw every Friday at 3pm, so you will have from Monday to Thursday to enter a qualified entry. We will draw and post a video of the winner and contact them that afternoon.

Weekly WODs (CrossFit):


Monday – Mindful

In most of the workouts we do our strategies and plans get thrown out the window at 3,2,1 go! In today’s  lower intensity effort we will be focusing on intentional training. The intensity from this workout will come from your focus on positioning, technique, and training tempo. Our workout will focus on ring rows, bike calories, slam balls, and slam ball pass-throughs.


Tuesday – Squat Day Week 4 + QAMRAP

We’ll add five pounds this week to our regular squat cycle, and hone in on some less frequent movements in our conditioning. Our post-squat conditioning session will have us sweating bullets as we move purposefully through dumbbell lateral  box step-ups and renegade rows.


Wednesday – Front Rack Attack

Our workout for day 3 incorporates gymnastics and weightlifting into a surprisingly sweaty combination. Today’s WOD includes kettlebell front rack lunges, both variations of the kettlebell swing( American and Russian), and your choice of burpee pull-ups or muscle-ups.


Thursday – Midline Massacre

Our workout today will challenge your ability to hold great hollow-body mechanics in the box walk to pike. Our midline stability for these pikes will be challenged from multiple rounds of deadlifts, rower calories, and double-unders.


Friday  –  Rest When You Need To, Not When You HAVE To

It’s time to wake up your gymnastic muscles. Day 5’s workout is one of the first opportunities we’ve had to attempt high volume gymnastics movements. We highly suggest scaling today’s gymnastics portion and finding an appropriate variation of the push-up to keep you moving for 16 to 18 minutes.


Saturday – Crossfit/ Level 2

It’s summer and we’re getting jacked and tanned! We’ll kick both classes off with a strength session of hang clean and jerks.  Our conditioning workout for today will leave us everywhere, but the comfort zone. We have 5 sets of 3 minute AMRAPs. Don’t let the single digit AMRAPs scare you away from chasing your intensity in today’s workout. Level 2 will have an added core strengthening session of weighted pull-ups, alternating dead bugs, and farmer’s carries.


Saturday –  Burn Class

We have thrusters, v-ups, double-unders, and ring rows on the menu for Saturday’s express crossfit class. Come join us and get your entries for the King Kong Apparel giveaway!


Week In Preview, May 31st, 2020

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” 


-David Goggins

Specialty Class Spotlight:

Miss OLY? We Do Too!

 CFK’s Olympic Gain Train is Open for Business

Starting this week, Olympic Weightlifting is back, and now at BOTH locations! Olympic weightlifting classes are included in all CrossFit Unlimited and 13/month memberships, so come check out a class and get your lift on!
This class is designed to increase your overall strength, and dial in your skill with a barbell. It’s great for those wanting to improve technique for better performance in CrossFit workouts, and/or increase strength for better overall bad-assery!

Weekly Weightlifting Schedule:

Tuesday (West Location, two class times): 
5:30 – 6:45 pm
7:00 – 8:15 pm
Thursday (North Location, two class times):
5:30 – 6:45 pm
7:00 – 8:15 pm
Saturday (Both Locations, one class time): 
9 – 10:15 am


Upcoming Events:

  • Saturday, June 6th
Habitat For Humanity Volunteer Opportunity

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!

 Here’s the sign-up link,

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account!




Weekly WODs (CrossFit):


Monday – Squat Day + “Brick House”

Wanna get yoked? It’s that time of the week again! We’ll be doing our weekly squat cycle session followed by a workout that will test your body’s power output. Our workout is a short double AMRAP of quick assault bike calories, hand-release push-ups, and front-rack lunges. Sky’s out, Thighs Out, Baby!


Tuesday – Cotton-Mouth

A few weeks of training with the “RONA” mask will have you ready to lay the smack-down on today’s fire-breathing workout. We have long running intervals that will be followed up with high volume slam-balls and kettle-bell swings. You can give the ski-Erg a try if you prefer it over slam-balls.


Wednesday –  Tune-Up

Want to tune-up your weightlifting skills? We have an explosive burner for today’s workout. Our workout is a ladder of double-unders and power snatches. The goal for this shoulder intensive workout is to find a light weight that we feel comfortable cycling. Our focus will be on bar path, and stringing together touch and go power snatches.


Thursday – Test the Waters

We haven’t done many traditional gymnastics movements since coming back from quarantine. Our workout today will allow us to ease back into the flow of getting upside down. The conditioning session for today includes box walks, running intervals, lunges, sit-ups, and ring rows. If you are feeling beat up, let’s recover today with full-body movement.


Friday  – Dip, Drive, Jump

We hope you like to cycle, and we aren’t talking assault bikes! Make sure to thank your coaches for dodging that bullet! Our workout for today consists of moderately heavy hang power cleans, push presses, and up down box jump-overs. As always we can scale to step-ups if jumping isn’t in your wheel house.


Saturday – Crossfit/ Level 2

Not all runs come in the form of 400 meter intervals. We train for the unknown and unknowable.  Today’s conditioning for level 2 and regular Crossfit incorporates an odd distance run with wall-balls and toes-to-bar. Come to one of our weekend classes and see if this workout is as deceiving as it looks. Our level 2 class will have an additional strength component of med-ball bench presses and dumbbell front rack holds.


Saturday –  Burn Class – “Spicy 16”

Our 30-minute express workout will have you asking yourself, “What just happened?” at the end. Our workout is 16 minutes of short rowing intervals, box-jump overs, and slam-balls. You’ll be glad the masks are optional for this workout!

Week In Preview, May 24th, 2020

“Liberty is never unalienable; it must be redeemed regularly with the blood of patriots or it always vanishes. Of all the so-called natural human rights that have ever been invented, liberty is least likely to be cheap and is never free of cost.” 


-Robert A. Heinlein

Mark Your Calendars

Habitat for Humanity Volunteer Day – Saturday, June 6

Habitat for Humanity - Wikipedia

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!!

Here’s the sign-up link, if you’d like to help out.

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account!


Why we love Habitat

We love volunteering with Habitat for many reasons, but two of the biggest are the nondiscriminatory nature of the application process for homebuyers, and the sweat equity required in purchasing a Habitat house. Not only do the homebuyers repay the mortgage through an affordable payment plan, but they also invest hundreds of hours of their own labor, working alongside volunteers and other Habitat homeowners, and receive financial education to help build a stable future. It’s an all-around win for those willing to work hard and learn, which is what CFK is all about!

Weekly WODs (CrossFit):


Monday – “Murph”

Join us for this year’s annual “Murph” WOD. Today we honor Navy Seal Lt. Michael Murphy’s selfless sacrifice with 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. The coaches will be highly encouraging scaling this long duration workout due to recent events. Scaling options will include quarter Murph, half-Murph, or even just accumulating 1 hour worth of work.

In honor of Lt. Michael Murphy


Tuesday – Sweat and Recover

Day 2 is a 30 minute AMRAP of bike calories, overhead plate holds, rower calories, box step-ups,  and static holds.  If you did “Murph” it’s a perfect workout to flush the legs  and prepare for squat day.


Wednesday – Squat Day (Week 4)

We hope you’ve shook off the soreness from Murph, and are ready to squat again. We have our regular squat cycle workout followed by a conditioning workout of flutter kicks, Russian twists, and a 1k fun run.


Thursday – Mid-Week Mover

You are only as good as your recovery. Come to class and promote some much needed blood flow to those sore muscles you’ve worked all week. We have lots of lunges, plate ground to overhead, and rowing intervals to kickstart your recovery process.


Friday  – Sizzler

We end the work week with a strength complex of one power clean, one high-hang power clean, and one perfect front squat. Our focus will be creating speed through the middle of the pull for the clean.  In our conditioning, we should prioritize fast transition times. Our workout 10 minutes of ascending rep wall balls and power cleans .


Saturday – Crossfit / Level 2

It’s about to get gymNASTY in our Crossfit and Level 2 class. We have a descending rep ladder of toes-to-bar and double-unders. We will  also include  a 400 meter run interval after each set. The toes-to-bar volume for this workout will be quite challenging for most athletes. Our coaches will happily help you find an appropriate scaling option to get you through this workout. Level 2 will also include an added strength session of weighted pull-ups.


Saturday – Burn

In thirty minutes you can boost your metabolism, build muscle, and get your weekend started off right. Our burn workout this week is 16 minutes of pure conditioning. Get ready to get your summer shred on with intense rowing intervals, plate ground to overhead, and  box jump overs.


Week in Preview, May 17th, 2020

“”The investor of today does not profit from yesterday’s growth.”


-Warren Buffet

Murph T-Shirt Pre-Orders

Due by 8pm today
This is the final call to get your Murph shirts! Please click the link to fill out the order form. Click here to fill out the order form (you’ll be charged upon distribution).

Shirts and tanks are $25/each, and there’s a handy sizing spec sheet in the order form for your reference.

You may order multiple shirts of varying types and colors in the same form. If you’d like to order multiples of the same shirt, write that into your comments at the bottom of the form, or fill out one form for each individual shirt.

Let’s represent on Memorial Day!!

]Weekly WODs (CrossFit):


Monday – Hand-Release Hay Day

“Murph” is just around the corner, and we have been ramping up our efforts to prepare  for the challenges that lay ahead this month. Today’s conditioning will require consistent pacing and appropriate scaling for the hand-release push-up. The chipper-style workout for today also includes kettlebell front-rack lunges, box-jumps, running intervals, and up-downs.


Tuesday – Squat Day (Week 2)

Our focus today should be on owning the squat from top to bottom regardless of what’s on the bar. This week’s weight should give us confidence in our ability to have absolute control over our squat descent tempo. Week 2 is not the time to trade shaky knees and instabilities for “that-a-boys” and “high fives” at the squat rack.  As always, remember to check your ego at the door!


Wednesday – Technique Before Load, Period

Is your footwork holding you back from lifting maximal loads overhead? If so, don’t miss today’s workout. In today’s strength session we’ll be dialing in the finer points of the split jerk as well as developing skills in other overhead lifts. We’ll follow it up with a fast paced 10 minute AMRAP of rower calories and push jerks.


Thursday – Hip Hop Fundamentals

Get ready! DJ D-Hump and MC Rick are gonna be “on the 1s and 2s” at both locations. Our workout includes a breakdance flow,  kettle-bell flow, and pull-up EMOM.


Friday – “Isabel”

If you’ve done this workout before you know that you begin reevaluating your life choices at around rep 20. Isabel is 30 snatches for time at 135 pounds for males and 95 pounds for females. We are looking for a sprint-style workout that lasts no more than 6 to 7 minutes. Make sure to find a weight you can cycle for at least 5 to 7 reps each minute.


Saturday – Crossfit / Level 2

Our conditioning workout for both Level 2 and Crossfit will be a 3 round burner of 2:00 rowing intervals, burpees, and wall balls. Don’t let this one deceive you. You might feel great in round 1, but round 3 might sneak up on you! Our Level 2 class will include a strength segment of unbroken toes-to-bar and back rack barbell lunges. If you don’t have toes-to-bar or, just don’t have that many we can always scale to a variation that you are comfortable with.


Saturday – Burn

If you haven’t felt the burn, you don’t know what you’re missing. You won’t believe how much you can accomplish in only 30 minutes. We have goblet step-ups, single-arm kettlebell swings, and situps for our workout for today. Hit the Burn, don’t hit the couch!

Week In Preview, May 10th, 2020

“I already know what giving up feels like.  I wanna see what happens if I don’t.”


-Neila Rey

New Schedule Spotlight

In an attempt to accommodate as many members as possible, our class schedule has changed once again. Please be sure to view the spreadsheet for the upcoming week. We will also be posting an updated schedule Sunday night on our main website. We appreciate the feedback we’ve received on the CFKBurn program, and hope to continue to give our members and guests the best gym experience possible.

Click here for a link to our new class schedule starting Monday, May 11th

Updated Class Schedule





9 am – https://us02web.zoom.us/j/768492405




Weekly WODs (CrossFit):


Monday – Murph Prep Monday + Squat Cycle

We begin the week with our 5×5 or 5×3 squat cycle. Last week we reset to 60% of our previous squat cycle 5-rep max. In our strength segment for today’s workout we will be adding 5 pounds if we can continue to produce great looking squats.  Today’s workout will make sure you are firing on all cylinders for our annual Murph WOD.  Get ready to squat, push, and pull!

Tuesday – Burpee Burner

Large ladders of lateral burpees and power cleans are in store for you on day 2. The athlete’s goal in our conditioning workout is to set a consistent pace on the lateral burpees. If we set a smooth pace on the burpees it will allow us to cycle large sets of touch and go power cleans without taking too many time-outs.

Wednesday – Hump Day Handstands

We have a great gymnastics workout planned for your mid-week sweat session. Our workout is 5 rounds for time of a 400 meter run, handstands pushups, and dumbbell reverse lunges. We will scale this workout by finding an appropriate overhead pressing substitute, finding a dumbbell weight that allows for unbroken lunges, and establishing a running distance that we can accomplish in 2 minutes or less.

Thursday – Heal Yo Self

Most of our athletes that participated in the Crossfit Open workouts for 2020, and the Wodapalooza workouts at the tail end of 2019 remember our Thursday recovery days. Good News! They are back. If you are feeling beat up from “getting after it” then find your way to the gym for a chill sweat session. We have 20 minute recovery EMOM of up-downs, box jumps, light kettlebell swings and air squats.

Friday – Crossfit Open Workout 19.1

It’s one of those days where you “flip the switch”. It’s days like this were you see what those early morning training sessions have really done for you. It’s also one of those days that can be eye opening and help you mentally recommit yourself to training. Our workout is Crossfit Open workout 19.1 and we are TESTING! However, if we haven’t been training consistently, or are injured we will dial this one back a couple of notches.

Saturday – Crossfit / Level 2

Both strength and conditioning workouts for Crossfit and Level 2 will be the same for this weekend. Our conditioning session will consist of an alternating EMOM that includes ring rows, core strengthening static positions, and moderate efforts on the rower or bike. We will also take time in both classes to establish a heavy 5-rep strict press. Level 2’s workout will be slightly modified to incorporate a muscle-up EMOM.

Saturday – CFK Burn

It’s that time to stoke the flames again in our Burn class this weekend. We have an 18-minute conditioning EMOM of up-downs, kettlebell front rack holds, and a cardio option of your choice!

Week in Preview, May 3rd, 2020

“Any weight you make is better than any weight you miss.”


-Greg Everett, Catalyst Athletics

Program Spotlight

Try CFK Burn!


CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.


Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.


Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).


In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!

Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!



9 am – https://us02web.zoom.us/j/768492405


Weekly WODs (CrossFit):


Monday – “Rannie”

We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!


Tuesday – Long Lost Friend

We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups.  For the gymnastics movement in our workout,  select a version of the pull-up that you can accomplish in no more than two sets when fatigued.


Wednesday – Smurf

What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out.  We’ll be bringing the intensity level to 100 in our workout for today.


Thursday – Back to the Basics

The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.

Friday – 16-Minute Seesaw

We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.

Saturday – Crossfit/ Level 2

Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups.  If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!


Saturday – CFK Burn

Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower.  Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!