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!

Week In Preview, April 26th, 2020

“Obsessed is the word the lazy use to describe the dedicated.”

Weekly WODs:

Two Ways to Win While We’re Away

CFK Power and CFK Go

Regardless of which track you’ve been following both workouts can be viewed a night in advance from Wodify. If you don’t have access to the Wodify app our workouts can be found on our YouTube playlist under their respective program. These videos include detailed movement demos and workout walk-throughs. Here’s a link to both programs!

Click Here

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.


Monday – Max Rep Monday

We start the week with a three piece workout that includes strength, conditioning, and a core finisher. We begin our strength session with overhead unilateral movements. Our workout is segmented into 1 minute work intervals for each of the 4 movements we will be performing. We have thrusters, sit-ups, dumbbell sumo deadlifts, and tuck jumps for our conditioning piece. We’ll finish today’s session with a 5 minute core finisher.


Tuesday – Triple AMRAP

Dumbbells, kettlebells, and backpacks are all welcome to our strength and conditioning workout for day 2. We have a triple five minute AMRAP with built in rest for today’s sweat session. Our home workout for today includes double unders, power cleans, and pushups.


Wednesday – At-Home Handstands

Ready to get inverted? Our strength session today gives you an option of a pike hold or handstand hold.We will also performing crossbody mountain climbers and jumping lunges. We have a 20 minute booty burning AMRAP afterwards that consists of glute bridges, jumping jacks, burpees, up-downs, and lunges. Bring a roller, this one could get spicy!


Thursday – Track Meet

We have an awesome workout planned for day 4! It’s time to channel your inner sprinter in ten rounds of 100-meter sprints followed by 20 air squats. You’ll have 15 minutes to complete all ten rounds, and then we’ll find something to  keep you entertained until the clock runs out.


Friday – Cuckoo Couplet

We have a double 7 minute AMRAP planned for day 5. Our conditioning will smoke your core as well as your lungs! Our workout is an ascending rep ladder of devil’s presses and mountain climbers. Get ready for a good time!


Saturday – Curls For The Girls

Our buy in for today’s workout is a 2 minute AMRAP of suitcase lunges. We  follow it up with a 10 minute EMOM of double-unders and hang dumbbell snatches. Our finisher is an awesome pump session of push-ups, hammer curls, and situps.


Sunday – Sunday Run Day

We have a long workout planned for the end of the week! You can either get after this one with all your might, or use it as a recovery WOD. Our workout consists of longer running intervals, dumbbell deadlifts, sit-ups, and up-down dumbbell jump overs. Don’t forget to finish off with a homemade yoga recovery flow!

Week In Preview, April 19th, 2020

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”
Rich Froning

Supplement Spotlight

Puori C3

“Protect Yo’self  Before You Wreck Yo’self” 

Recovery is one of the few things that YOU have complete control of. If you train hard, you must recover hard. Stretching and resting are great tools in our pursuit of recovery, but only a piece of the recovery puzzle. Supplements like Vitamin C have long been known to play roles in blunting our body’s negative response to exercise. Vitamin C also plays additional roles in the prevention of oxidative stress from free radicals. Puori’s C3 not only contains Vitamin C, but hosts a few other helpful ingredients. C3 contains added Zinc that increases immune cell movement and function. In many cases, a Zinc deficiency can lead to the sluggish mobilization of immune cells. Supplementation with C3’s potent blend of minerals and Vitamin C can speed your recovery times from hard workouts, and can help to fight your body’s next battle.Now more than ever, is a great time to invest in your immune health by starting with C3.

If you’d like some C3 or anything else from our shelves, shoot us an email to schedule a time to come by!


Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.


Monday – Squat Day Accessory Work

It’s all about the glutes today. We have a strength session that involves static glute bridge holds as well as horizontal pressing. Our conditioning today consists of two short AMRAPs that prioritize explosive movement. In our workout, we have dumbbell hang snatches, jump squats, and push press. Our finisher will incorporate a few unilateral glute exercises as well as more static holds.


Tuesday – Classic Cardio

Our workout today starts with 15 minute monostructural segment followed by a repeated descending ladder of  devil’s presses and front squats. We encourage you to pick a cardio option for the 15 minute segment that you DON’T enjoy. If you are a bike lover, then let’s run today! We get better outside our comfort zone.


Wednesday – Midline Madness

Our strength session today will carve out a few more valleys in your abs. Our conditioning workout today is a triple 8 minute EMOM that focuses multiple hinging patterns. The movements in today’s workout range from hollow holds to burpees. Grab a buddy and let’s smash this one!


Thursday –  Terrible Two’s

Want to find out how long two minutes really is? Show up to one of our zoom classes and find out. Our workout today will be performed on a 10 minute running clock, and involves performing certain movements for two minute intervals. We’ll finish it off with a push-up and plank EMOM in preparation for this year’s Murph WOD.


Friday – Triple AMRAP

You know things are about to get spicy when you see a shorter duration AMRAP. We have three short AMRAPs separated by even shorter rest intervals in today’s workout. We’ll be cycling dumbbell hang cleans and blasting through up-downs for 15 minutes.

Saturday – Captain Quads

Is swoll the goal? If so, we won’t let you down in this weekend workout. During our strength session we will crush intense running intervals, and add front squats for fun. Our conditioning piece is an alternating leg day EMOM of  dumbbell swings and goblet squats.


Sunday – Slow Roast

We have a long workout planned for the end of the week. We’ll be performing longer interval runs, sumo deadlifts, alternating hang snatches, and double unders. Our goal today is to pick a pace, and stay consistent for 25 minutes. Get ready for a long slow burn!


Week In Preview, April 12th, 2020

“One day you will wake up and there won’t be any more time to do the things you’ve always wanted.  Do it now.”
-Paulo Coelho

Equipment Spotlight:

 During the last few weeks we have unfortunately learned to cope without many of the things we normally take for granted. We’ve traded barbells and squat racks for dumbbells and jump ropes. The last few weeks have changed our training routines and helped up embrace a “no excuse” attitude. At CFK, we understand the profound impact fitness has on our lives. That being said, we will never let quarantine stop this way of life. As coaches, we want our members to make the most of their training even it occurs outside the four walls of the box. There are many ways to maximize performance gains without all the bells and whistles the gym has to offer.
Shoulder Performance and Mobility Bands
If you follow our social media pages you’ve heard Coach Brad brag about the stability and strength he’s gained since using these bands. The program focuses on  strengthening lagging stabilizing muscles, that lead to the creation of a more stable overhead platform. If smashing a personal record snatch isn’t your goal these bands can be used to increase range of motion as well as alleviate pain from shoulder impingement.
Athletics, shoulderresistanceperformanceworkouttraining, Anchor
Guess What?
We sell these bands, and they are a perfect addition to your official quarantine “house of gains”.
Contact [email protected] or [email protected] if you are interested!

Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.

Monday – Running “DT” + Belly Burner

Pick your weights wisely today! Our focus today is to finding a challenging weight that will allow us to cycle through 12 deadlifts, 9 hang power cleans, and 6 shoulder to overheads. We’ll crush an interval run and head straight to our dumbbells for one unbroken cycle of dumbbell “DT”. We’ll rinse and repeat for 15 minutes! We also have some extra ab work planned as a finisher.


Tuesday – Double Burpee Burner

Two AMRAPs equals twice the fun. We have two AMRAPs today that are separated by 2 minutes of rest. Our workout includes double dumbbell swings, burpees, and bent-over rows. If you don’t have equipment don’t worry! You can swing anything you can get your hands on!


Wednesday – Jump Jam

We have 25 minutes of pure bliss planned for day 3. We have lots of running, lunges, double unders, and push-ups in today’s AMRAP style workout. Our goal is to find a break up strategy for push-ups that keeps us moving under fatigue. We are looking for a sustained effort the entire 25 minutes.

Thursday –  Haymaker

Can you keep moving when you’re tired? We’ll find out on day 4! It’s a good day to test your mental grit in our workout of the day. We will be moving for 1:00 intervals by performing sumo deadlift high pulls, burpees, push presses, and mountain climbers. Our ability to keep moving during burpees and mountain climbers won’t be determined by our strength , but by our ability to “keep on, keepin’ on”. Time to make some mental gains!


Friday – Coach Wayne’s Glute Gainz

Our workout today is brought to you by the gluteus gain train, and the 6am class at North. We have hanging dumbbell cleans, sit-ups, and walking lunges in our conditioning workout. We’ll follow it up with a finisher that comes in the form of glute bridges!

Saturday – Double Dumbbell Duster

We have an alternating EMOM of thrusters and double unders to kick off your weekend.  We’ve tossed in some old-school static exercises that will blast your legs, and you don’t even need equipment for it! Shake off your soreness and get after it today.

Sunday – Brace Yo’Self or Break Yo’Self

Our focus in today’s WOD is midline stability. In our conditioning we’ll gain more experience hitting great deadlift positions during fatigue. We’ll get an opportunity to experiment with dumbell deadlifts, planks, and a cardio challenge of your choice.

Week In Preview, April 5th, 2020

“You must expect great things of yourself before you can do them.”
-Michael Jordan


COVID-19 Update

Equipment Pick-up #3

Monday, 5-7 pm, both locations

For those of you who haven’t been able to get equipment, or if you have but would like something else. Come GET SOME!

Zoom Classes

Workouts will be in Wodify again this week under the “CFK Remote – Zoom” Program. Please sign-in to Wodify so your attendance can get counted!

CFK Go (Formerly Home/Travel WOD)

We’re STOKED to bring you the newly re-vamped at-home or on-the-go workout track, CFK Go! We’ll have an incredible fat-burning and muscle-building workout 7 days/week, and all you need to get started is your body, a pair of dumbbells, and a jump rope.

What if I don’t have dumbbells or a jump rope? 

No problem! While these are highly recommended, jump rope can always be subbed for mountain climbers, line jumps, or jumping jacks. If you don’t have Dumbbells, fill a backpack full of water bottles, cast iron skillets, or any other objects you can find around the home, secure them inside the backpack with towels, and you’re good to go. Kettlebells and single weight plates work well too!

CFK Go Weekly Snapshot:
MONDAY — Full-Body
TUESDAY — Push x Pull
WEDNESDAY — Body Pump & Full Body (Grind)
THURSDAY — Push x Pull
FRIDAY — Full-Body (Sprint)
SATURDAY — Saturday Squats
SUNDAY — Sunday Sweat
What size dumbbells should I get?

This is of course relative the each individual, but we can break it down by your individual goals and fitness levels. If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio focused approach. Otherwise see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.

Monday – Mr. Freeze

We have a long training day planned for day one! Today’s workout includes a 15 minute EMOM of dynamic movements into static holds. We will follow it up with a 15 minute AMRAP of jumping lunges, sumo deadlifts, and push press. Our workout finale will be 5 minute finisher of russian twists, hollow rocks, and leg lifts.


Tuesday – Bar Room Brawl

Our workout is for today is “fight gone bad” with a few extra cheap shots. Our workout is 4 rounds of  4 movements that are performed for 1:00 minute followed by 1:00 minute of rest. We dropped one movement from the traditional “fight gone bad” style workout because this one could be extra nasty! Our movements include thrusters, bent-over rows,  up-downs, and hang snatches.


Wednesday – Slow Feet Don’t Eat

Our workout today comes to you courtesy of coach Derrick. We begin today’s workout with a 12 minute EMOM of running intervals and burpees. Want more? If you aren’t as sweaty as you would like we’ve got your back with an lung scorching AMRAP. We’ll turn up the heat with intense running intervals, up-downs, and lateral hops.

Thursday – Swoll Patrol Tryout

We won’t judge if you go look at yourself in the mirror after our strength session on day 4. We have a tempo floor press and upright row strength session that will have you busting out of those tiny tank tops. Our “bro session” will be followed by a conditioning piece that incorporates  Romanian deadlifts, planks, floor press, and hang cleans to overhead.


Friday –  Don’t forget to workout in Red

Our red Friday workout this week begins with an alternating 15 minute EMOM of double dumbbell swings, double dumbbell front rack holds, and heel taps over the dumbbells to light up your abs! Our conditioning workout will test your short bursts of speed with 4om shuttle runs, up-downs, and front squats.

Saturday – Earn Your Rest

If you move fast in today’s workout you’ll reap the benefits. The strength portion of today’s workout will toast your legs without question. Our strength includes a heavy emphasis on front loaded squats that will make your quads feel the burn. Our conditioning consists of consecutive 1 minute work intervals followed by a brief 1 minute recovery. The work intervals include double unders, push press, jump squats, and a spectacular static position you’ll love.

Sunday – Lace Up

If you didn’t perform any accessory ab work this week, don’t fear. Our session begins with 5 sets of 30 second core work intervals. We will spend quite a bit of time on our feet today in our conditioning workout. Today’s long sweat session consists of running intervals, devil’s press, renegade rows, and dumbbell power cleans.


Week In Preview, March 29th, 2020

“As the Zen Buddhist saying goes, how you do anything is how you do everything.”
-Simon Sinek


The Shutdown, Week 2

While the circumstances are out of our control, our RESPONSE is 100% within our control. Not only that, but we have everything we need to continue our journey in health. We have 100% control over:

  1. What we eat
  2. How much we eat
  3. How much we sleep (unless you’re a new parent)
  4. How we respond to stress
  5. Our relationships
  6. Our mindset
  7. Our activity levels

We saw a ton of positivity from everyone in week 1! Lots of Facebook and Instagram posts, and people finding creative ways to stay active and make the most of this unfortunate situation. Let’s keep it rolling and lead the way in week 2. Set a positive example for others to follow!

Zoom workouts now in Wodify

As an added bonus, Zoom workouts are now in Wodify! Not only will you be able to see the WOD in advance, you’ll be able to sign in to the CFK Remote – Zoom program and post scores to the leaderbard. Speaking of Zoom classes…

CFK Event Spotlight

Does COVID got you down? Do you miss your favorite coaches? Has the separation anxiety from being away from CFK become too much? It’s okay, the coaches miss you too! Come party with the coaching staff and your homies on Zoom! Our online virtual workouts occur Monday through Friday at 6am, 8am, 12pm, 4pm, and 6pm. Links to the classes can be found in Wodify announcements, and linked below.  The best part is it’s free for everyone so invite your friends and family to get a sweat session in from home.

Weekly WODs:


Monday – What Object will you Jump?
Home/Travel WOD

Gather your gear and get ready for this week’s workouts! Today’s workout incorporates leaping over odd objects, thrusting weights overhead, and longer running intervals. Our AMRAP style workout will tax your legs as well as your lungs!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


Unbroken Dumbbell Thrusters
1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent-Over Rows

750/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Rows

500/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

Tuesday – Hollow makes you Holler
Home/Travel WOD

Is your six-pack in progress? If not, our workout on day 2 will give you a jump start! We kick off the day with a 15 minute EMOM of front rack lunges, double-unders, and plank rotations. We’ll carve those abs out with a finisher of hollow rocks and sit-ups!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

EMOM x 12 Minutes
Min 1: 10 DB Bench Press or DB Floor Press
Min 2: 10-15 Diamond Push-Ups

Min 3: :30 Wall Hold or Handstand Hold

AMRAP x 6 Mins

Max DB Bench Press or Floor Press

*Each time you break complete 7 Burpees

-2:00 Rest-

AMRAP x 6 Mins

100m Run

10 Alt DB Snatch

Wednesday – Pick It Up and Run With It
Home/Travel WOD

We are gonna go on a little run for a little fun on day 3! We have 5 rounds for time of a 400 meter running interval with an odd object, dumbbell sumo deadlifts, and a overhead static hold.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


4 Sets

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Hold


EMOM x 12 Mins

Min 1: :45 seconds of running

Min 2: 20 DB Deadlifts

Min 3: 10/10 DB Reverse Lunges

Thursday – Sweatcon
Home/Travel WOD

It’s time to give your lower body the business in our conditioning workout! We have a descending ladder of alternating jumping lunges, mountain climbers, and floor presses. You’ll need ice on standby because those quads will be on fire!


CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


EMOM x 10 Mins

Min 1: 12 DB Front Squat

Min 2: 40 Seconds of Double Unders or 40 Seconds of Mountain Climbers

Conditioning “Purple Cobra”


Double Unders or Air Squats


Russian KBS or DB Swings

-15:00 Cap-

Friday – Wear red and redline
Home/Travel WOD

Day 5’s home workout is going force you to become comfortable with the uncomfortable. Our workout will challenge you to maintain a high heart rate as you attempt to find a smooth unbroken pace on burpees over an object, hard interval runs, and plate ground to overhead.


CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


4 Sets

15 Slow Tuck-Ups

10 DB Push Press (3 Second Tempo down)

1:00 Plank Hold


Every 3:00 for 4 Sets

:45 Sprint Run, Row, or Bike

10 V-Ups

10 DB Push Press

10 Burpees


Saturday – 2 Minute Drill
Home/Travel WOD

We have 3 sets of 3 movements which will be performed on a 2:00 running clock. Our movements include Turkish Get-Ups, reverse lunges, and Russian swings. Our workout will force you to scale weights accordingly to allow nearly unbroken movement. The weight should allow athletes to rest no more than 3 times during each 2:00 work period.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


Alternating Tabata (*8 Sets Alternating Movements for a total of 8:00)

T1- DB Bicep Curl

T2- DB Deficit Push-Up


AMRAP x 16 Mins

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

Sunday – EMOMathon
Home/Travel WOD

We have lots of EMOMs for the last workout of the week. Our workout includes weighted up-downs, v-ups, and thrusters. Athletes will add reps to each movement as they progress through each separate EMOM.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)


3 Sets

8 Single-Arm(SA) DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges


4 Rounds For Time

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

Week In Preview, March 22nd, 2020

“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed).
-Greg Glassman

The Shutdown, Week 1

We’re as bummed as you to have to stay out of the gym for two weeks, but stay positive! It could always be worse, and as we’ve been saying, FITNESS ISN’T CANCELLED!

The gym is closed & the weather is gloomy, but you can’t control that. If fact, if you think about it, you have very little control of anything! However, the few things you DO have control over can mean everything, when given the right amount of focus. Here is the comprehensive list of everything that is 100% within your control:

  1. Your thoughts
  2. Your actions

Stay positive, and look for the opportunities in every situation. The obstacle IS the way! Gym closed? Here’s a chance to become a better runner. Raining outside? Burpees in the living room (or, run in the rain!!). When you see the opportunity, instead of the obstacle, you become UNSTOPPABLE!

Of course, we’re still here for you and will continue providing massive support, accountability, and guidance. Here are a few things we have planned.

Home Workouts

We will now have 2 programming tracks to follow. The Home/Travel WOD program will have the backpack workouts we’ve been putting out. The CFK Power program will be strength + metcon style, and all you’ll need is a set of dumbbells.

Equipment Loan

We’ll loan out certain items, free of charge, for the next 2 weeks. An email outlining the details of this program will come out Sunday afternoon, so stay tuned. Pick-up will be from 1 pm – 3 pm on Monday, at each location. Priority will be first-come, first-served so if you’d like something, we recommend showing up at 1 pm!

Remote Classes

Download and sign-up on Zoom to join us for live workouts starting this week!

Knoxville “Strong at Home” Health and Fitness Challenge

Sign-up on the Wodify Rise app for the 4-week challenge. Daily tasks that will help you beat cabin fever and build habits that create lasting success. It’s FREE-Ninety-Nine (everyone’s favorite price!), and open to everyone so share the link with anyone you think it would help! Sign-up HERE.


CFK Supplement Spotlight

Puori C3

In search of a recovery game changer? Vitamin C has been known to restore the immune function of athletes after hard workouts.  C3 combines potent antioxidant blends and powerful energy boosting ginseng to pack a punch in your next workout. The coaches all agree, your selling yourself short if you don’t supplement with the C! Take 20% off when you purchase one Puori C3 and Puori D3 together!

Weekly WODs:


Monday – Raise the Roof
Home/Travel WOD

You’ll be going overhead a lot in day 1’s home/travel WOD. We have an ascending ladder of tuck jumps, backpack push presses, and front squats. Our goal is consistent movement for the duration 10-minute workout. We should be able to go unbroken on the backpack push press and front squat.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

3 Sets
10 DB Strict Press (Light)
1:00 DB OH Hold
10 Tempo Knees To Chest (2121)
AMRAP x 13 Min
10 DB Sumo Deadlift High Pulls
10 Tuck Ups
5 Devil Press

Tuesday – Drop the Hammer
Home/Travel WOD

3 , 2 , 1 ,…. GO! That’s our sole purpose for today’s weighted or unweighted bodyweight workout. Our workout today gives you the option to use your backpack for the entire workout or use it for only one movement. We have a quick 2-minute running interval, push-ups, sit-ups, air squats, and backpack ground-to-overheads for time.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

EMOM x 10 Minutes
Min 1: 5 -10 Strict DB Bent-Over Rows
Min 2: 5/5 Single Leg DB Deadlifts
EMOM x 4 Min
45 sec Bike, Row, or Run
-1:00 Rest-
EMOM x 4 Min
12 Double DB Power Cleans
– 1:00 Rest-
EMOM x 4 Min
45 sec. Bike, Row, or Run
Wednesday – Earn Your Rest

Home/Travel WOD

Our day 3 workout will require athletes to complete a set number of repetitions of backpack clean-and-jerks, overhead lunges, and double unders on a running clock. If you don’t own a jump rope substitute back-pack jump overs as an alternate scaling option.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

5 Sets
10 DB Front Squats
10-15 Deficit Push Ups
-1:00 rest between sets-
For Time
Alternating single DB Thruster
Alternating DB Snatch

Thursday – Training Day
Home/Travel WOD

We will dial things back today if we have been training consistently throughout the week. If you are following the 3 days on, 1 day off approach our workout today is a great chance just to MOVE! We have an alternating 15-minute EMOM of backpack thrusters, burpees over backpack, and backpack sit-ups. Our goal is finding a number of reps for each movement we can accomplish in 45 seconds consistently. By doing this, we leave 15 seconds of each minute for transition and rest.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

10 Min x EMOM
Min 1: 10 DB Push Press (Light-Moderate)
Min 2: 40 seconds Double Unders or Mountain Climbers
10 Sets
10 DB Push Press (35/20) (20/15)
30 Double Unders or 30 Mountain Climbers
-30 secs rest between sets-

Friday – Cash Out
Home/Travel WOD

We have a 6 round workout planned for the end of the regular work week. Our workout includes a 400 meter buy in and cash-out that will leave you gasping at the finish line. We have 6 rounds of backpack swings, tuck-jumps, and jumping backpack lunges. If you want legs like a sprinter this workout is for you!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

5 Sets
3 DB Deadlift + 3 DB Hang Power Clean +3 DB Power Clean + 3 DB Front Squats
(Score is Weight Used)


8 Rounds (:20 on/ :10 off)
Mov 1 – DB Hang Power Clean
Mov 2 – DB Upright Row
Mov 3 – Jumping Lunges
*1 Round= Full rotation through each movement
*No rest between rounds

Saturday – Beef Up Your Backside

Home/Travel WOD

You know why people who perform functional movements are so strong? It’s because we prioritize using multi-joint exercises to develop our body’s primary movers. Our today will bring some ALL the gains to our posterior chain in a workout that includes backpack squat cleans, thrusters, and back squats.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

EMOM x 8 Min
Min 1: 2 Turkish Get-Ups(Right Arm)
Min 2: 2 Turkish Get-Ups(Left Arm)
For Time:
500/400 meter Row or 400 meter run
50 Alt. V-Ups
400/300 meter Row or 300 meter run
40 Alt. V-Ups
300/200 meter Row or 200 meter run
30 Alt. V-Ups
200/150 meter Row or 100 meter run
20 Alt. V-Ups
100/75 meter Row or 50 meter run
10 Alt. V-Ups

Sunday – Good Morning or Bad Morning, You Decide
Home/Travel WOD

We have quick burner for your early morning workout, or afternoon sweat session. Our workout today allows us to incorporate hamstring development and horizontal pressing strength into our routine. We have good mornings, mountain climbers, and push-ups.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

3 Sets
15/15 Single DB Bicep Curls
15 /15 DB Tricep Kickbacks
2 Rounds for Time
50 Walking Lunges
30 Alt. DB Snatch
30 Push Ups
30 DB Goblet Squats
400m Run