Week In Preview, August 1st, 2021

“Don’t watch the clock; do what it does. Keep going.”  
-Sam   Levenson

Weekly WODs: 

Monday

Crossfit  – Hinge / Pull
You’ll be finding your hamstrings in today’s workout for sure. We’ll take the first portion of class to work on endurance in the deadlift. Our conditioning for today is 5 rounds for time of a spicy kettlebell complex followed by abmat sit-ups.
Burn 
AMRAP x 16 MIN
200m Run
10 Alt Suitcase Lunges
20 Double Unders
10 Burpees

Tuesday

Crossfit  – Scarecrow
Your arms might be permanently stuck overhead after our AMRAP style workout. Today’s exercise prescription comes in the form of assault bikes, box jumps, and shoulder to overhead. Be ready for a long grind!
Burn 
15 MIN EMOM
Min 1: KB or DB Push Press
Min 2: 15 Cal On a Machine of Choice
Min 3: 15 Box Jumps
Wednesday
Crossfit –  3 x 12 Back Squat + Hell’s Kitchen
It’s not too often that we spend time working in the higher rep ranges for strength, but today’s back squat will have us under the bar for quite awhile. We begin class with 3 sets of 12 moderately heavy back squats followed by something spicy that Coach David cooked up. Get ready for devil’s presses and sprints!
Burn 
Triple AMRAP
AMRAP x 4 MINS
12 Ring Rows
12 Slam Balls
Rest 1:00
AMRAP x 3 MINS
8 Ring Rows
8 Slam Balls
Rest 1:00
AMRAP x 2 Mins
4 Ring Rows
4 Slam Balls

Thursday

Crossfit –  Pick Your Poison
We don’t have to make sweat angels and blow snot bubbles everyday to train effectively. Today’s workout can be taken two different ways. If an athlete wants to recover this workout is great, and if an athlete wants to go a little harder this workout can be equally effective. Athletes should expect to see some sandbag action, Turkish get-ups, double-unders, and static holds.
Burn
Every 3:00 x 5 Sets
15/12 Cal Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Up

Friday

Crossfit  – DREW WOD
Today we’ll be performing our annual Drew WOD! Come in and show your support.

 

Burn 
10 MIN AMRAP
100m run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups

Saturday

 Crossfit  – “The 300”
Good luck, Chuck! Today’s workout is a smoke show.  We have 100 reps of toes to bar, rower calories, and hang cleans. We’ll perform it “Murph” style where reps can be partitioned in any way an athlete chooses.
Burn
EMOM x 8 MIN
MIN 1: 12 Up Down Box Step Ups
MIN 2: 14/11 Cal Bike
-Rest 2:00-
EMOM x 8 MIN
MIN 1: 20 KB Sumo Deadlift High Pull
MIN 2: 14/11 Cal Bike

Week In Preview, July 25th, 2021

“You have to train before you can overtrain.”   
– Captain Sinbad  (Social Media Entertainer)

Red Friday Spotlight

2021 RED Friday shirts have arrived, with an option between a unisex t-shirt and a ladies’ racerback tank!  Sample sizes are available for the tank top only, as we had to use a different style than usual.

 ORDER HERE!!

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!


Weekly WODs: 

Monday

Crossfit  – 10-Rep Max Deadlift + Timefuse
We’ll hit a quick strength session and get right to our conditioning. The focus of our burpee, barbell, and running workout is to keep moving even under fatigue. Athletes should pick a deadlift weight that challenges them, but allows them to continue to perform unbroken sets of 5 reps.
Burn 

5 Rounds For Time

200m Run
12 Burpees over DB
5 DB Deadlifts

Tuesday

Crossfit  – Chalk Up
You’ll need a solid break up strategy in order to keep moving in today’s conditioning. We have a 16 minute AMRAP of toes to bar, kettlebell static holds, and kettle bell lunges. If stringing sets of 8-10 toes to bar aren’t in your wheelhouse it’s a great day to sub for knees to chest or toes to target.
Burn 
AMRAP x 16 MINS
16 Sit-ups
8 Alt. KB Front Rack Lunges
:30 Front Rack Hold
8 Alt. KB Front Rack Lunges

Wednesday

Crossfit –  10-Rep Max Press + Afterburner
We’ll warm up our presses with a 10 rep max strict press. Today’s conditioning is a quick hitter of shoulder to overheads and box jumps.  Each athlete’s goal should be to not set the barbell down, and really test their grit.

 

Burn 
For Time
3 Sets
12-9-6
Dumbbell Shoulder to Overhead
Box Jump Over

Thursday

Crossfit – Push Pull Pump Session
If you want to gain a few kipping pull-ups you’ll need to develop your strict pulling strength. Today’s workout focuses on strict horizontal pressing and vertical pulling. Our workout is a triple AMRAP of pull-ups, deficit push-ups, and sit-ups. Athletes are encouraged to scale back the pull-up reps to encourage consistency across all rounds.
Burn

Triple AMRAP

AMRAP x 7
10 Ring Rows
10 Deficit Push-ups
10 Sit-ups
-Rest 1:00-
AMRAP x 5
7 Ring Row
7 Deficit Push-Up
14 Sit-ups
-Rest 1:00-
AMRAP x 3 
5 Ring Row
10 Sit-up

Friday

Crossfit  – 10-Rep Max Back Squat + QuadGod
Ready for some fun? If you’ve missed leg day it’s definitely coming your way! Our strength and conditioning will include a 10 rep back squat followed by some VERY spicy conditioning for your quads. We have a descending ladder of front squats and double-unders. Let’s get after it!
Pro tip: Consistency is key. It’s just another workout!
Burn 
For Time
15-10-5
Dumbbell Front Squats
Air Squats
*75 Double-Unders After Each Set

Saturday

 Crossfit 
What’s a Saturday without sweat? We’ll kick class off with a power snatch complex followed by a lengthy conditioning piece. Our workout includes alternating dumbbell snatches, up-downs, and bike calories. These types of workouts not only test an athlete’s physical ability, but also test their mental ability to keep going when they are smoked!
Burn
For Time
25 Cal Bike
15/15 SA DB Snatches (50/35)|(35/20)
20 Up-Downs
20  Cal Bike
10/10  SA DB Snatches
10 Up-Downs
10 Cal Bike
5/5 SA DB Snatches
5 Up-Downs

Week In Preview, July 18th, 2021

“Forget all the reasons why it won’t work and believe in that one reason that will work.”     
– Unknown

Red Friday T-Shirts

2021 RED Friday shirts have arrived, with an option between a unisex t-shirt and a ladies’ racerback tank!  Sample sizes are available for the tank top only, as we had to use a different style than usual.

 ORDER HERE!!

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!


Weekly WODs: 

Monday

Crossfit  – Squat Day
We’ve got some pauses into today’s E2MOM strength work. For today’s strength session each athlete should expect to camp out at the bottom of a moderately heavy back squat for a full 5 seconds before returning to standing. We’ll flush the legs with  3 rounds for time of running, dumbbell hang snatch, and dumbbell front squats.
Burn
3 Rounds For Time
300m Run
12 Alt. DB Hang Snatches
12 DB Front Squats
Tuesday
Crossfit  –  Overhead Overhaul
Today’s shoulder sizzler strength and conditioning is a straight SPRINT! Athletes should be moving at or near maximal intensity during the full duration of today’s conditioning. You’ll see push jerks, toes to bar, slam balls, and plate ground to overhead.
Burn
 5 Minute AMRAP 
6 Shoulder to OH
9 Knees to Chest
12 Slam Balls / Plate Ground to Overhead
-Rest 1:00-
Repeat!

Wednesday

Crossfit – Gymnastics Grunt Work
We’ll devote the first portion of class to developing the gymnastics kip and its carry over to the kipping pull-up then it’s off to the races. We have a long duration workout where athletes will need to pick a pace that they can sustain for 20 minutes or more. Our workout includes burpees (Fun, we know…) , pull-ups, box jumps, up-downs, rowing, and box jump overs.
Burn 
For Time
500/400m Row
40 Burpees
30 Jumping Pull-ups
20 Box Step Ups
250/200m Row
20 Up Downs
15 Ring Row
10 Box Step Overs

 

Thursday

Crossfit –  Slow Ride
We never thought we’d say this, but today you might be begging for the bike! Our workout is four intervals of bike calories followed by kettlebell sumo deadlift high pulls in the remaining time. Our strength component for today gives athletes a chance to develop their pull from the floor with a wider stance.
Burn 
Every 3:00 x 4 Sets
25/20 Cal Bike
Max KB Sumo Deadlift High Pull
in remaining time
Friday
Crossfit  – Pump Train
Our glorious house of gains will be filled with plenty of bench press and tabata today. Our strength is a few sets of barbell bench press followed by a toasty tabata of  dumbbell floor press, suitcase lunges, and sit-ups.
Burn 
Tabata (:20 On/ :10 Off) x 8
3 Sets
Movement 1: Dumbbell Floor Press
Movement 2: Suitcase Lunges
Movement 3: Sit-ups

Saturday

 Crossfit – “Double Dragon”
Both Level 2 and regular crossfit will have a strength complex of devoted to the hang power snatch and hang power clean. “Double Dragon” is today’s workout and loading selection is critical. Athletes need to pick a weight that allows them to go completely unbroken through the barbell movements for the first half of the workout. Movements include hang power snatch, hang power clean, running, and double unders.
Level 2’s skill session will have all the pistols you could ever dream of!
Burn
15 MIN AMRAP
50 Double Unders
6 DB Hang Power Snatches
6 DB Hang Cleans 
100m Run

Week In Preview, July 11th, 2021

“Life’s tragedy is that we get old too soon and wise too late.”    
– Ben Franklin

Drop Us A Review

Over the years CFK has provided the local community with a resource for living a healthy lifestyle and embracing the mentality of getting 1% better everyday. We LOVE our athletes and love what we do. Our goal is to reach as many people as possible with our unique programs while improving the health and longevity of all that come through the doors.

LEAVE US A REVIEW

If you are as passionate about helping others as we are we would love to hear your story. Share your story and let the world know how CFK has impacted you.

 

 


Weekly WODs: 

Monday

Crossfit  – Powering The Pull
We’ll be putting our strict pulling strength to the test in the first half of today’s workout. In our strength, athletes will perform a strict vertical pull. So whether you are still trying to accomplish your first strict pull-up or level up your pull-ups with an L-sit you’ll have plenty of options. Our conditioning might give you “AB-DOE” if you don’t scale appropriately. We have tuck-ups, dumbbell walking lunges, and bike calories.
Burn

5 Rounds For Time

30 Tuck-Ups
20 Single DB Walking Lunges
10/8 Cal Bike or Row

Tuesday

Crossfit  – Cleanin’ Crew
It’s all about heavy cleans in today’s sweatfest. Our two part conditioning is competition style with a strength event followed by a 12 minute AMRAP. We have a heavy 3-rep clean for the strength component and a nasty burner of power cleans, push presses, and rowing.
Burn

  12 Minute AMRAP

250/200m Row
9 DB Power CLeans
6 Shoulder to Overhead

Wednesday

Crossfit –  Coach David’s Gift of Health and Happiness
Some would say burpees are death disguised as health. We’ll let you decide after today’s strength piece. For the strength, we have tempo presses and back squats. We’ll  also test how many times you can fall and get back up in 3 minutes in the conditioning. The winner of today’s event gets bragging rights and burpee lung!
Burn 

For Time

30-20-10-20-30
Burpees
DB Shoulder to Overhead

Thursday

Crossfit –  Mid-Week Movement
We’ve conquered some pretty gnarly workouts this week so it’s time to restore our bodies with a longer workout that prioritizes consistency. Our grind style workout is a 28 minute alternating EMOM of bike calories, box jumps, and weighted sit-ups.
Burn 

18 Minute EMOM

Min 1: 15/12 Cal Bike/Row
Min 2: 10 Box Jumps (24/20)
Min 3: 15 Weighted Sit-ups

 

Friday

Crossfit  – Heavy Dead + Cindy-Esque
Bring your weightlifting belt to class cause we’re going hard and heavy. We have a heavy 3-rep deadlift followed by bodyweight conditioning. Our conditioning includes hand-release push-ups, strict pull-ups, and air squats.
Burn 

10 Minute AMRAP

5 Jumping Pull-ups
10 Hand-Release Push-ups
15 Air Squats
Saturday
 Crossfit – Kettlebell Flow
It’s not to often we perform a kettlebell complex, but today is the day. We have a skill session that includes a kettlebell flow of deadlifts, high pulls, cleans, and snatches. Our conditioning will build upon the patterns we used in the skill session as a tackle 5 rounds of swings, carries, and running.
Burn

16 Minute AMRAP

15 American Swings
100m Farmer’s Carry
200m Run

Week In Preview, July 4th, 2021

“The only true wisdom is knowing you know nothing.”   
– Socrates

Supplement Spotlight

Vitamin D deficiency is a very common problem in the United States. It’s even  been proposed that less than 5% of collegiate athletes have sufficient levels of D.

Vitamin D is well known as the sun vitamin, but plays roles in immune function, blood pressure, and calcium absorption to repair bone. We sell D3 at both locations. So be sure to snag your bottle of Puori D3 ASAP!


Weekly WODs: 

Monday

Crossfit  – Belly Buster
Today’s conditioning is a great test of controlled mobility. Our 14 minute workout will light up your core as you tackle Russian swings, kettlebell front rack carries, and sit-ups. We’ll also have a bicep finisher for those interested in bringing the gun show to work in the morning.
Burn 
We’ll be grabbing a heavier set of dumbbells for today’s 15 minute shoulder burner. Our conditioning piece consists of ring rows, thrusters, double-unders, and sit-ups.  Athletes should be able to progress through all movements unbroken using the sit-ups as a quick recovery.

Tuesday

Crossfit  – Intestinal Fortitude
We’ve got strength and conditioning on today’s agenda. We begin with an ascending ladder of sumo deadlifts where we will build to a moderately heavy set of 4 reps. It’s a great day to complain a little less and work a little harder. We have 100 bar facing burpees paired with sumo deadlifts every minute on the minute.
Burn 
The quads and calves will be getting their fair share of fitness today as we perform 5 rounds of 3 minute intervals. Athletes will be performing either double unders or single unders as well as med ball power cleans and tuck-ups.

Wednesday

Crossfit – Shoulder Showdown
It’s all about getting those Johnny Bravo shoulders today! We have a strength complex of 1 push press followed by 2 push jerks. Our conditioning will build upon our overhead practice as we hit some short and spicy AMRAP intervals. We will be push jerking and pulling in today’s WOD.
Burn 
If Burn had a workout of the week today’s WOD would be a contender. We have a descending ladder of rower calories and dumbbell thrusters. It’s all gas and no breaks on this one!

 

Thursday

Crossfit – Bye, Bye Lower Body
It’s leg day and it’s gonna be quite a session! We 5 sets of squats to kick today off followed by an E5MOM. On each 5 minute interval we will be mixing things up with some 1 and 1/4 back squats, a quadruped crawl, and our favorite hamstring exercise the death march.
Burn 
Another day, Another EMOM. Today’s workout includes 16 minutes of max dumbbell squat cleans, farmer’s holds, seesaw rows, and hollow holds.

Friday

Crossfit  – Bar Star
We’ve got a plethora of movements that build on each other in today’s workout.  We’ll be mixing the hinge pattern with full hip flexion in the toes to bar. In our workout, athletes should be able to go unbroken on a small set of toes to bar, knock out a few dumbbell ground to overheads, and pick a manageable pace on up-down box jumps.
Burn 
Our training EMOM for today focuses on developing explosive hip extension. Our 16 minute workout includes running, double dumbbell snatch, burpee box jump overs, and deficit push-ups.

 

Saturday

 Crossfit
We’ll be pushing the pedal to the metal in both level 2 and Crossfit today. We begin today’s class with a power clean and front squat complex. The intent behind this strength session is to allow athletes to solidify their bar path as they come from the floor on the clean. Our workout for today is a long chipper with rest built in. We will be performing plenty of front squats, rower calories, and double unders.
Burn
We’ve got 8 rounds for time today of dumbbell snatch, burpees over those dumbbells, and 100 meter running intervals.

Week In Preview, June 27th, 2021

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”  
– Dan Gable

Teen Strength and Performance Program

Every person regardless of their age has the right to be fit. Daily exercise has never been more vital to public health in a time of rising obesity, COVID seclusion, and other lifestyle choices that hinder our health. Teaching kids and teens to “move well and move often” is not just a tactic to see immediate results, but is a strategy for developing lasting habits that will serve their health well into the future. If your teen is between the ages of 13-18 years old our teen program will show them how to use fitness to enrich their lives as well as build a great foundation of strength and knowledge of training.

 

Click Here to learn more about this strength program.

 


Weekly WODs: 

Monday

Crossfit  – Burpee Burnout
Today’s class will begin with five sets of moderately heavy strict press followed by nasty interval work.  The intervals in our workout will include burpees to target and push press.

 

Burn 
It’s a legs and booty burner for our class today. We’ve got some 90 second intervals of box jumps, sit-ups, rower calories, and walking lunges.

Tuesday

Crossfit  – Squat Day
It’s time to blow up our backsides with a squat day strength and conditioning session. Our strength session will consist of five heavy sets of front squat tempo work. Our EMOM conditioning will consist of bike calories, sit-ups, and Russian swings.

 

Burn 
Build your backside with the bells today! Today’s 12 minute AMRAP will showcase and athletes ability to perform a double kettlebell swing, string dubs together, and drop it low with some air squats.

Wednesday

Crossfit – Benchmark WOD
Our benchmark for today is “Hotshots 19″in honor of the brave Granite Mountain Hotshots who lost their lives fighting wildfires in Arizona in 2013. We will honor these brave men and women with 6 rounds of air squats, power cleans, pull-ups, and running intervals.
Burn 
We’ve got a 10 minute burpee burner for today’s workout. Expect to see a spicy couplet of burpees and plate ground to overhead.

Thursday

Crossfit – Odd Object Stability
One of the greatest ways to increase scapular stability is holding odd objects overhead. Our two piece workout consists of a skill segment of single dumbbell bench press and dumbbell windmills. Our conditioning will tax the shoulders even further as perform a 10 minute AMRAP of Turkish Get-ups, burpees, and rowing.

 

Burn 
We have an alternating EMOM today of ring rows, arm haulers, rowing, and running. Our goal today is consistent movement for all 16 minutes.

Friday

Crossfit  – Heavy Hinge
It’s all about the deadlift in today’s strength and conditioning. Our workout begins with a 15 minute strength session of a moderately heavy 3 rep deadlift. Our strength session will be used as a primer for our conditioning work of heavy deadlifts, box jumps, plate ground to overhead, and flutter kicks.
Burn 
It’s a toasty tabata four our alternating tabata style workout. Our goal is a consistent number of reps with all movements across a few rounds of push-ups, tuck-ups, slam balls,  and plate ground to overhead.

Saturday

 Crossfit
It’s another Saturday sweat! We have a 20 minute AMRAP of rowing, running, hand release push-ups, and lunges. Our finisher will smoke check the core with alternating sit throughs and superman holds.
Level 2’s additional finisher will be a pump session with the red bands. We’ll be knocking out 100 reps of lats, bi’s, and tri’s. If you’re looking for a sleeve pump session this is it!
Burn
We have a descending ladder of dumbbell deadlifts and push press today. It’s wise to pick a set of dumbbells that you can quickly knock out a set of 18 dumbbell push press in less than two sets.

Week In Preview, June 20th, 2021

“Where you are headed is more important than how fast you’re going.”  
– Stephen Covey

Event Spotlight

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. Cystic Fibrosis is a progressive genetic disease caused by a defective gene mutation.  This disease is potentially deadly and causes persistent lung infections across the life span of those effected. The disease is well-known for it’s debilitating impact on lung function. Unfortunately, more than 75% of those affected are diagnosed by age 2

Ready to do your part?

Mark your calendars for June 26th!

Register Here

Come Join us this year for our annual workout to benefit the East Tennessee chapter of the Cystic Fibrosis Foundation. Our workout is in partner format which allows athletes to tackle thrusters and rowing as a team. If you can’t find a partner the coaches will be standing by to make sure you have a partner! We want to blow this thing up! So invite your friends and family because ALL ability levels are welcome!

 

Details

When: Saturday, June 26, 2021 (9:00 am – 11:00 am)
Where: CFK North (906 Callahan Drive)

Donations/T-Shirts

Event + T-shirt: $40
Event Only (no t-shirt): $20
T-Shirt Only (no event): $25

Weekly WODs: 

Monday

Crossfit  – Metcon Mixer
We’ll be shelling out two different types of sweaty goodness on day 1. We have a conditioning workout that combines both EMOM format and AMRAP style conditioning. Athletes should expect a press heavy workout without will tax the shoulders and chest through renegade rows, push press, and up-downs. Our pre-workout strength session includes a tempo strict press.
Burn 
We’ve got a speed ladder heading into workout one. Our workout is a descending ladder of snatches and alternating dumbbell lunges followed by a bike, row, or run after each set.

Tuesday

Crossfit  – Pistols and Pull-ups
It’s pistol day and we have A LOT of them. Our workout is two 10 minute AMRAPs of pistols, pull-ups, and box jumps with an added RX+ option for those who want the challenge. Pistols require great stability, coordination, and balance. Today is not the day to try pistols unassisted unless you have 10 or more unbroken in the tank. The demand placed on the patella tendon for this exercise  is the quickest way to get a nasty case of tendinitis. Train for the long game, not for the whiteboard.
Burn 
Things are gonna get super spicy in today’s class. We have burpees, rowing, and kettlebell swings. Our focus today is nailing the hinge pattern and prioritizing great positions under fatigue.

Wednesday

Crossfit –  Snatch Sprint
We begin class with a nice strength piece dedicated to owing the high hang position. We will be focusing on the bar path in the snatch deadlift to set us up for a great jumping position. The skill transfer of the snatch deadlift practice will allow us to be efficient in our workout of the day. Today’s workout is a burner of 20 snatches, a 400 meter sprint, and a final 20 snatches for time.
Burn 
Today’s sweat session is a double seven minute AMRAP of sit-ups, wall balls, and rowing. You’ll be waking up your legs today for sure!

Thursday

Crossfit – Quality Carries
It’s all about great movement today! We’ll set a 20 minute running clock and let athletes cycle through multiple rounds of cardio calories, American swings, box dips, farmer’s carries, and overhead squats.
Burn 
Today’s workout is a classic push-pull style workout. We have a descending ladder of rowing intervals and push-ups for time.

Friday

Crossfit  – Burpee Back Squat Blowout
Today’s rump pump will leave you walking like a baby giraffe. We have a strength session of tempo back squats followed by a rumptastic conditioning. We have a fire breathing couplet of thrusters and burpee pull-ups.
Burn 
Day 5 gives athletes an opportunity to be intentional with their movement. We have an alternating EMOM for 16 minutes of dumbbell deadlifts, side planks, box jumps, and running.

Saturday

 Crossfit
Don’t skip breakfast before coming to class today because this workout might eat your lunch. We have a pre-workout strength complex of 1 clean deadlift, 1 power clean, 1 hang power clean, and 1 power power clean. Our savage conditioning workout is 2 sets of 4:00 AMRAPs of rowing intervals, slam balls, and max effort power cleans in the remaining time.
Level 2 will have a post workout bro session of RDLs, strict press, and bent over rows.
Burn
Our workout is “Tailpipe” plus 3 rounds. We’ll be grabbing a buddy and performing 6 rounds of alternating rowing intervals and kettlebell front rack holds. Be sure to pick your buddy wisely!

Week In Preview, June 13th, 2021

“I believe that every human has a finite amount of heartbeats. I don’t intend to waste any of mine.” 
– Neil Armstrong

Grab and Go with a Grubbar Bar

Sometimes it’s hard to grab a snack before work early in the morning after Crossfit class. We introduced Grubbars protein bars to the gym because they are well balanced and made from a limited ingredient list. So before you choke down that stale protein bar from the gas station be sure to check out our new snacks.


Weekly WODs: 

Monday

Crossfit  – Benchmark WOD “Ripcord”

Today’s spicy pulling session will smoke the legs and the lats. We have 4 rounds of chest to bar pull-ups, deadlifts, and 400 meter running intervals. Athletes need to accomplish their runs in 2:00 minutes or less in order to finish before the hard cap.

 

Burn 
We kick the week off with some good ole fashioned rower intervals. It’s time to grip and rip!

Tuesday

Crossfit  – The Grind

Today’s theme is all about muscular endurance and pacing. Athletes should prepare for 25 minutes of hard effort and be prepared to do quite a few earth presses. Movements include biking, hand-release pushups, and box-jump overs. Coach David has also added an anti-rotation and stability finisher for those who want a little credit.

Burn 
We’ll be hinging, lunging, and bouncing in today’s workout. Our AMRAP includes double-unders, slam ball lunges, and slam ball ground to overheads.

Wednesday

Crossfit  – Coach David’s Blessing

Be sure to thank Mr. Glies for today’s legfest. Today’s workout consists of a strength component of front squats followed by a nasty barbell conditioning. Our workout is 30 reps for time of hang squat cleans with a penalty for rest. If the barbell drops, you drop. Get ready for barbells and burpees.

 

Burn 
Today’s workout is an alternating EMOM of rower cals, push press, and box jump overs. Athletes should pick a weight that they can go unbroken with for at least 15 reps.

Thursday

Crossfit – Gymnastics EMOM

Our EMOM style workout will be filled with athlete choices. Today’s workout is a 20 minute sweat fest of a gymnastics pull of choice, weighted static hold of choice, and bodyweight hold of choice. Athletes may choose from handstand holds, planks, front rack holds, pull-ups, chin-ups, or rope pull-ups.

Burn 
Today’s double AMRAP contains a variety of movements that are meant to be performed unbroken. Athletes should expect to see sumo deadlift high pulls, sit-ups, rowing, and russian swings.

Friday

Crossfit  – Push, Pull, Bounce

Our descending rep ladder of double unders, push jerks, and rowing will smoke the shoulders and lungs. Athletes should scale this workout to allow them to continually pick up the pace on the rower and go unbroken on all 4 rounds of push jerk. An added strength segment of 1 push jerk and 1 split jerk will be performed before the conditioning.

Burn 
It’s benchmark day in Burn. We have “The 1500”.  Athletes should seriously consider wearing a blind fold to class in order to avoid becoming depressed about how many meters they have left on each 500 meter rowing interval repeat. If it doesn’t hurt you didn’t do it right!

Saturday

 Crossfit

Today’s workout is a true test of your dedication to fitness. Our workout begins with a 100 burpee buy in followed by an AMRAP of toes to bar and Russian swings.

Level 2 will have an added core finisher of death march steps and alternating deadbugs.

Burn
Burn is fun every day, but today Burn class will be extra special. We have 8 rounds of dumbbell snatches, burpees, and sprints.

Week In Preview, June 6th, 2021

“To be successful, you have to do things you don’t want to do.”
Laurence Williams 

Look What’s New

More exciting news coming your way athletes! 

We have a new product we are rolling out and with that comes a little taste testing!! On Monday and Tuesday this week, we have multiple flavors of protein bars from Batchez! Batchez Grubbars are made with wholesome ingredients that are clean, delicious, and easy on digestion (no sugar alcohols or preservatives!!). They are very macro-balanced and are blood sugar stabilizing, making them a great post-WOD snack! Let’s work hard this week, and don’t forget to grab a sample on your way out!


Weekly WODs: 

Monday

Crossfit  – Double Dumbbell Disaster
Today’s “DT-ish” style workout is 5 rounds of dumbbell deadlifts, dumbbell hang power cleans, and hand release push-ups. Each athlete’s goal is to pick a scaling option that allows them to move through at least two rounds of the push-up option unbroken. We’ve added a rowing and pressing strength session to the front end of today’s workout as well.

 

Burn 
Training day number 1 kicks off with a push-pull EMOM. We’ll be alternating movements for 20 minutes as we make our way through rower calories, dumbbell hang power cleans, push-ups, and wall balls.

Tuesday

Crossfit  – Hakuna Masquata
Have you ever heard a song wrote about having a small butt? Okay… We’ll wait. Didn’t think so. We’ll be chasing those gluteal gains with a five set back squat strength session followed by a training EMOM. Our EMOM includes rowing and overhead presses.
Burn 
We’ve got a double AMRAP today that will smoke the legs and core. In the first AMRAP, athletes will be performing snatches and box step ups. In the last AMRAP athletes will be alternating between shoulder taps and hollow holds.

Wednesday

Crossfit  –  Heavy 3-rep Thruster + Swan Dive
Check yo’ self before you wreck yo’self. Today’s lower body blowout is brought to you by one of the most hated movements in Crossfit. We’ve got plenty of box jump overs and thrusters to go around in our ladder style 10 minute AMRAP.

 

Burn 
Our 4 round smoke show will light up the shoulders and hammies as we crush an interval row, kettlebell Romanian deadlifts, and front rack carries.

Thursday

Crossfit –  Move the Bell Well
Want to get 1% better and have fun in the process? Don’t miss today’s class. We’ll be covering a movement that we don’t do that often called the windmill. Other movements include rowing, Russian swings, pull-up bar hangs, dumbbell rows, and weighted carries. If you’re feeling pretty sore from yesterday’s thruster fest today’s workout will allow you to dial things back and focus on quality movement.

 

Burn 
It’s all about the bell in today’s burn class. Our workout will focus on the kettlebell swing, goblet squat, and rowing technique.

Friday

Crossfit  – Rings and Things
Today’s skill session will focus on the Chest to Bar pull-up and it’s many variations. If your lats have fully recovered from Murph it’s a great day to knock out a few chest-to-bar in our conditioning. We have a chipper style workout of chest to bar, push press, and up-downs.

 

Burn 
In today’s workout  each athlete will have 2:30 to complete one set of dumbbell deadlifts, double-unders, and a 200 meter run. The remaining time left will be used as rest.

Saturday

 Crossfit
Today’s workout for both level 2 and Crossfit is fast and furious. We have a strength and skill EMOM to begin today’s class that incorporates quality time with the double-under and hang power clean. Our workout is a 5 round burner of hang power cleans and double-unders. The weight on the bar should allow athletes to hold onto the bar for large sets even when fatigued.

 

Burn
Today’s workout is gonna get real spicy! We have a double alternating EMOM of burpees over the rower and rower calories followed by an EMOM of abmat sit-ups and rower calories.

Week In Preview, May 30th, 2021

“The most powerful weapon against stress is our ability to choose one thought over another, train your mind to see the good in this day.” 

 – William James


Bro Scoop Spotlight

Get your FREE scoop Monday & Tuesday

Screenshot 2021-05-26 6.47.56 PM.png
 
Exciting news coming at ya – we will be offering Bro Scoops after class on Monday and Tuesday this week! We are sampling 3 different Transparent Labs 100% Whey Protein flavors. Make sure you bring your shaker bottles with you to class and get a scoop! No worries if you forget it though, as we will make samples after each class and have cups for you to sample from. We will have a form next to the samples for you to place a pre-order on the flavor you want. Bring your shaker, work hard, and grab a sample!

Weekly WODs: 

Monday

Crossfit  – Memorial Day “Murph”
It’s time for “Murph” again. It’s one of those workouts we look forward to, but definitely dread it’s lingering after effects. We’ll honor our fallen service members with appropriate scaling and effort as we complete a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1 mile run. All CFK athletes are welcome to participate. So whether you are a Crossfit, Burn, or CFK Go athlete you’re welcome to join in on the fun.
Burn 
If you’re itching to workout today join us for the “Murph”. Burn will not have an additional workout today due to the holiday.

Tuesday

Crossfit  – What’s Up DOMS?
We bet those legs are feeling heavy today! That’s okay. Our workout today will allow you to recover from the post-Murph soreness with a skill and conditioning workout. Our skill work will focus on scapular stability as we dial in our overhead position with kettlebell overhead walks and scapular retractors with banded pull-aparts. Our conditioning is a 10 minute AMRAP of up-downs, rowing, box jumps, and plank holds.
Burn 
If you need to flush out “Murph” or maybe take it a little bit slower today after hanging out on lake we’ve got an awesome workout for you. Our training-recovery style workout is an EMOM of dumbbell snatches, rowing, and sit-ups.

Wednesday

Crossfit  –  Single-Leg Tempo Training
Cleans, squats, and deadlifts are all fun exercises, but it’s important to not neglect unilateral training. Our workout today will spend quality time developing single-leg stance using the Bulgarian split squat. The conditioning workout for today combines push press, Russian swings, and lunges into a 3 round burner.
Burn 
You’ll be hitting the deck quite a bit in our interval style workout. We’ve got a high-heart rate shoulder smoker filled with burpees, dumbbell hang power cleans, and dubs.

Thursday

Crossfit –  Gear Shift
We’ll be testing our gears in today’s conditioning WOD. Athletes should prepare to become more familiar with rope climbs as well. In our alternating 20 minute EMOM we’ll be rowing, performing a rope climb or rope climb scale, plate ground to overhead, and a jog-sprint interval. Don’t forget to pack your protection!

ROPE CLIMB PROTECTION REQUIRED FOR ROPE CLIMBS

(LONG SOCKS, KNEE SLEEVES, OR JOGGERS)

Burn 
We’ll be bringing the pain to our posterior chain as work through some work-rest intervals. Our workout includes bike sprints, kettlebell static holds,  kettlebell swings, and lots of hollow-body.

Friday

Crossfit  – Squat Day
Today’s conditioning will get spicy. Athletes should expect to be see a large volume of double-unders and front squats. In workouts like these it’s best to think about releasing tension in the shoulders and picking a pace on the rope that allows you to keep moving without tripping up. The name of the game is rope speed because your legs won’t want to jump very high after the front squats. 
Burn 
It’s six-pack season and there is not better time than the present than to get started on developing core strength. Our 10 minute workout includes wall balls, sumo deadlift high pulls, and many mountain climbers.

Saturday

 8am Crossfit
You’ll get a lot of practice with the snatch today. We’ve got a dedicated strength session dedicated to owning the proper positions of the snatch that include the snatch deadlift, hang snatch, and power snatch. Our workout is a double AMRAP of power snatches and toes-to-bar. You’ll need a good set of grips for this one!
Level 2’s workout will have an added strength component of z press, hollow rocks, and banded tricep extension.
Burn
We’ve got a front rack attack with a 14 minute cap planned for our weekend burn class. We have running intervals, push press, and front-rack lunges.