Week In Preview, January 5th, 2020

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

–Greg Glassman

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

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

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

Check out the blog post here: BLOG

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


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

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




Weekly WODs:


Monday –Perfect your Position

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


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

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


Wednesday – Franuary 2020

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


Thursday – Kettlebell King

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


Friday  – Build a Bear

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


Saturday – Community WOD

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


Saturday – Level 2

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



Week In Preview, December 29th, 2019

“If nothing CHANGES, NOTHING changes”


Supplement Spotlight:

Creatine HMB

StrengthSeries Creatine HMB

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

Holiday Hours:

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

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

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Bring a Friend Friday

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

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





Weekly WODs:


Monday – Big Batch of Snatches

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


Tuesday – Squat Day + L.I.F.T

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

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


Wednesday – New Year’s Day WOD

*One WOD Each Location- 10am

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


Thursday – Pick Things Up and Put Them Down

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


Friday  – Go Hard with a Homie

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


Saturday – Community WOD

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


Saturday – Level 2

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

Week In Preview, December 22nd, 2019

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

–Thomas Edison

Supplement Spotlight: Organic Vegan Rice and Pea Protein

Image result for tpl organic vegan

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

Holiday Schedule


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

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

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

Thursday, December 26

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

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

New Year’s Eve (Tuesday, December 31)

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

New Year’s Day (Wednesday, January 1)


Upcoming Events

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












Weekly WODs:


Monday – Earn Your Rest, Run Your Best

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


Tuesday – 12 Days of Christmas WOD

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

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


Wednesday – Christmas Day

CLOSED – No Classes


Thursday –  Consistency is Key

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

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

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


Friday  – Squat Day (Week 4)

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


Saturday Community WOD- Rump Pump

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


Saturday L2 – Battle Buddy

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


Week In Preview, December 8th, 2019

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


-Steve Jobs

Supplement Spotlight:

Transparent Labs Mass Gainer


ProteinSeries MASS GAINER

Most people will look at a protein container that reads “Mass Gainer”, and automatically assume that it actually reads “Fat Gainer”. This common assumption couldn’t be farther from the truth! Transparent Labs Mass Gainer is created with no artificial sweeteners, no artificial coloring, and is overall just CLEAN! Even if your goal is to muscle maintenance you could opt to take 3/4 of a serving of Transparent Labs Mass Gainer. It nearly triples the amount of servings you get for your hard earned dollar! A full serving is complete with excellent carbohydrate sources which are needed for optimal recovery. These sources include oat, tapioca, and even sweet potatoes! These long term energy sources will help you restore glycogen, and get you ready for the next trip to the top of the leaderboard! Try Transparent Labs Mass Gainer Today!


Upcoming Events:

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











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


Weekly WODs:


Monday – Get Good at a Get Up

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


Tuesday – Devil’s Delight

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


Wednesday – “Straight 100” NCFIT Benchmark

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


Thursday – Hot and Heavy

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


Friday  – Squat Day (Week 2)

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

Saturday –  Free Community WOD at 9 am

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


Saturday  – Level 2  at 10:15 am

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


Week In Preview, December 1st, 2019

“Next to trying and winning, the best thing is trying and failing.”


-L.M. Montgomery

Supplement Spotlight:

Supplement Spotlight – D-Aspartic Acid


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


Upcoming Events:


  • Bring-A-Friend Friday – This Friday (All Classes)
All classes are free and open to the public this Friday for December BAFF! Just for showing up, we’ll give your friends a $100 gift card to use toward any renewing membership, so spread the word, and the fitness!
Image result for bring a friend workout





  • CFK Holiday Chili Party & Gift Exchange – This Friday, 7:15 pm @ North
Bring your favorite chili or side dish to share, and a wrapped gift, less than $20, to participate in the white elephant gift exchange! There will be plenty of drinks and cheer to go around!
Image result for chili gains
  • Girls on the Run 5k (Volunteer Water Table) – This Saturday, 9am – 11:30am
We’ve got another water table to staff this weekend, with the Girls on the Run! This race helps raise money for the Knoxville chapter, which helps young girls in the area learn life skills through exercise and running! If you’d like to help out, please register on the sign-up sheet at the gym, or email Coach Rick, or register to run HERE
Image result for girls on the run 5k knoxville
  • Jingle Bell Run – Saturday, December 14
This years race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee and his daughter, Claire is the honoree! Check out the details and our CFK Discount code HERE
Image result for jingle bell run knoxville


Weekly WODs:


Monday – “Rannie”

“Rannie” might not be as sweet as her sister “Annie”! The NCFIT benchmark “Rannie” incorporates a 400 meter run after each complete set of the original “Annie” workout. Get ready to bust up the midline with a high volume sit-up and double under workout!

Tuesday – Muscle-Up Buttercup

What’s on the menu for Day two? Hang power snatches, lots of air squats, and muscle-ups! If we don’t have the muscle up just yet we have a few options! We can do jumping bar muscle-ups or maybe even scale the reps if we have a few of them.


Wednesday – Wendler Cycle (3×3) and Assault Bike Appreciation Day

We established a 1-rep max on the push press a couple of weeks ago. We will be using these numbers for 3 sets of 3 push presses as we continue our short Wendler cycle. If you didn’t test your one rep max it’s okay! Today’s workout can still be used to work technique and perfect your craft on the vertical “dip and drive”! We will be making use of our favorite piece of gym equipment in a short and snappy WOD. We have 1 round for time of 50/40 assault bike calories and 50 kickbacks!


Thursday – “Do you Even Box Jump, Bro?”

We have a four round for time workout today consisting of high box jumps, heavy deadlifts, handstand pushups, and strict pull-ups. The deadlifts should be completed only as singles. Do you know what that means? You might need to eat some wheaties before you pick up these bars! You’ll sleep good tonight!


Friday  – Squat Day (Retest) and “Point Break”

We will be testing again for the new 8 week squat cycle! Our squats will be followed by a lighter version of the NCFIT benchmark workout “Point Break”. We are scaling the loads today in attempt to go unbroken on this workout. The front squats and bar-facing burpees in this workout will heat up the quads and burn the booty.

Image result for shoulder workout meme saying

Saturday –  Free Community WOD at 9 am

Box Jump over with a buddy on Saturday! We have an alternating partner workout that includes rowing intervals and box jump overs. We’ll cap the day off with some ab work afterwards!


Saturday  – Level 2  at 10:15 am

We have a skill and conditioning workout today in an EMOM format that will make your upper body as stout as an ox! We have an alternating EMOM of dumbbell push press, dumbbell push jerks, and a rope climb variation of your choice. If bands make you dance, then you’ll have fun with our finisher! It’s all about banded strength work!

Week In Preview, November 24th, 2019

“Failure is only the opportunity to begin again, this time more intelligently.”


-Henry Ford

Supplement Spotlight:

Extreme Endurance Creatine-JB

Creatine has been a staple in most fitness supplementation regimens for    many years now. It’s no surprise that it has allowed many professional athletes to become bigger, stronger, and faster. But why? And How? Your body’s muscle cells are filled with creatine phosphate which help in the production of your body’s main energy source adenosine triphosphate (ATP). During intense bouts of exercise the body depletes these stores of creatine phosphate resulting in decreased performance.


Image result for extreme endurance creatine jb


Extreme Endurance Creatine-JB is made with one of the most bio-available creatine supplements on the market today. The creatine monohydrate that is contained in this product is nearly identical to the creatine produced naturally in the body, and it quickly restores ATP levels back to normal. If you want to board the gain train, don’t forget your  Extreme Endurance Creatine JB.







Upcoming Events:


    • Shoulder Stability Workshop – November 30th, 8am at North

    This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!

    Image result for shoulder mobility image

  • Hot to Trot 5k/10k Volunteer Water Table

Turkey Day is almost here, which at CFK means thirsty runners needing water! This will be our 9th year staffing the water table and we’d love to have a lot of happy CFK faces there to help. If you’d like to volunteer, please register HERE. We’ll get set up by 7:15 am, and pass out water until around 9.
Image result for hot to trot 5k
If you’d rather run/walk in the race, we’d love to cheer you on! Register to race HERE
  • Christmas Shindig

Friday – Dec 6. 2019 – CFK North (7pm-9:30pm)

Let’s ring in the holidays with a chili-eating, gift-giving, tacky-sweater-wearing, corn-hole-playing shindig! Bring your favorite chili recipe (cooked, preferably!) or side dish, a gift for the white elephant gift exchange (no more than $20), and wear your tackiest sweater (not mandatory, but encouraged) and celebrate with us with some holiday cheer! Check out the event on Facebook and make sure to RSVP!
  • Holiday Class Schedule

Thursday (Thanksgiving Day) – Closed Both Locations


Friday (Black Friday) – Limited Hours

West – 9:30 am , 12 pm , 3:30 pm , 4:30 pm

North – 9am , 12pm , 4pm , 5pm


Weekly WODs:


Monday – Wendler Cycle

We tested a 1-rep “technical” max last week on the push press.  We will use this number to gauge weights during 3 sets of 5 reps in our strength workout. We also have handstand pushups, dumbbell push press, calories on the rower, and toes to bar in the conditioning workout. A banded shoulder stretch would not be a bad idea today!


Tuesday – Handful

We are busting out the ropes and the barbells for an alternating EMOM of rope climbs and heavy power cleans. Things are gonna get grippy because we are going heavy on the cleans, and hard on the ropes. Our goal to day is to pick a specific number of reps for each movement, and stay consistent throughout each round.


Wednesday – Squat Day (Test Day)

It’s the end of the squat cycle. That means its time to ring the bell loudly and proudly! We will follow up our test with a couple of intense sets of calories on the bike and burpees. We’ll also knock the dust off the prowler sleds with a few sled pushes.


Thursday – Thanksgiving (All Classes Cancelled)

Come hang out with us at the Turkey Trot 5k/10k in Turkey Creek!


Friday  – Black Friday Gainz (Limited Hours)

Our workout for today is the definition of “functional fitness”. We have a single arm farmer’s carry followed by 5 sets of deadlifts and double-unders! You should think of it as training for carrying all those shopping bags today!


Saturday –  Free Community WOD at 9 am

Show your friends WHY the only thing you talk about is crossfit! This weeks free workout includes burpee box jump overs, dumbbell snatches, running intervals, and deficit pushups!

Saturday  – Level 2  at 10:15 am

Do you have a buddy who is a bodyweight ninja? Bring them to the level 2 workout this week! You’ll need help knocking out 150 reps of sit-ups, pull-ups, and box jumps. We also will have a strength and gymnastics finisher to end our 75 minute workout!

Week In Preview, November 17th, 2019

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”


-Picabo Street

Supplement Spotlight:

Reboot Your Body


Transparent Labs ZMO

Contrary to popular belief you don’t get stronger within the four walls of the box. Most of your recovery occurs when your body is at its most rested state.  Transparent Labs ZMO should be a staple in your supplement regimen if your intent is to grow those guns! ZMO stands for zinc, magnesium, and oyster… Hold Up! You read correctly…Yes, Oyster! It’s safe to say some people would be hesitant to purchase a product containing oyster meat because of the lack of knowledge surrounding this odd combination of ingredients.The  oyster meat in Transparent Labs ZMO is loaded with critical trace minerals that support cell development and growth. Zinc picolinate, another ingredient in Transparent Labs ZMO, assists with testosterone production and over 300 enzymatic reactions in the body. Additionally, the powerful combo of zinc, magnesium, and oyster assist in a restful sleep that leads to higher energy levels throughout the day!

Upcoming Events:

  • Transparent Labs Pre-Order Due Wednesday, November 20th

We will have a sign-up sheet for Transparent Labs Products pre-order at each location. If you are interested in stocking back up on your protein or recovery supplements get your name on the list before 8am Wednesday!

  • Hot to Trot 5k/10k Volunteer Water Table

Turkey Day is almost here, which at CFK means thirsty runners needing water! This will be our 9th year staffing the water table and we’d love to have a lot of happy CFK faces there to help. If you’d like to volunteer, please register HERE. We’ll get set up by 7:15 am, and pass out water until around 9.
Image result for hot to trot 5k
If you’d rather run/walk in the race, we’d love to cheer you on! Register to race HERE
  • Holiday Hours- Thanksgiving Week

Thursday, November 28 (Thanksgiving Day)


Closed, No Classes (Volunteer or Race! See above)


Friday, November 29 (Black Friday)


West – 9:30 am , 12 pm , 3:30 pm , 4:30 pm

North – 9am , 12pm , 4pm , 5pm


Weekly WODs:


Monday – Fight or Flight

We will be getting comfortable with being uncomfortable at the beginning of the week. However, lets not forget growth occurs outside of the comfort zone! We have calories on the erg, muscle-ups, and burpees to a plate. It’s time to make that rower fly-wheel sing!


Tuesday – Don’t Stop Believing

We have a 1-rep max push press near the beginning of the week. Be confident. Be prepared. Believe in yourself! We will keep that bar moving in the conditioning  portion with push presses and double-unders!


Wednesday – Squat Day (Week 7)

We are getting close to the end of the cycle! We have arrived at our final build week before our retest! We will add the last five pounds, and crush these last few sets before we hit our PRs! Our WOD will challenge static positions and core stability as we cruise through front rack holds, air squats, and knees to elbows from the bar!


Thursday – Heart Burn

We are mixing things up and getting inverted after class today! Our focus today is  getting that heart rate UP! We have calories on the assault bike and slam-balls. If slam balls aren’t your thing than we have a plate ground to overhead option as a substitute! We want you to bike, but rowing is also an option today!


RED Friday  – NC Fit Benchmark “The Cali Bear”

We tested this workout a few months back, and it’s back with vengeance! Every 30 seconds for twenty minutes we will be picking heavy things up, and putting them overhead.


Saturday –  Free Community WOD at 9 am

Wanna get fit for “free ninety-nine”? Come join us for back and shoulder blowout as we make our way through a descending ladder of dumbbell push presses and deadlifts.


Saturday  – Level 2  at 10:15 am

Whatever you do… Don’t stop moving! That’s the name of the game in this one! We have an AMRAP of ascending rep strict pull-ups, kick-backs, and Russian swings. We will begin class with some lunges to get the blood flowing as well as a long distance Farmer’s carry!

Week In Preview, November 10th, 2019

““We sleep peaceably in our beds at night only because rough men stand ready to do violence on our behalf.”


-George Orwell

Supplement Spotlight:

BlackMarket D-Aspartic Acid

You’ve probably seen this supplement on our shelves, and wondered why we vouch for this commonly unheard of supplement. D-Aspartic acid plays a critical role inside the body by increasing testosterone, and overall helps to stimulate the growth of muscle. One study proving these claims showed that 20 out of 23 men taking D-aspartic acid for 3 months had higher testosterone levels after supplementation. Almost all of the participants testosterone levels had grown from 30-60% over that brief 3 month period.

Blackmarket Labs D-ASPARTIC ACID

Even more importantly, D- Aspartic Acid increases the concentration of human growth hormone (HGH) and insulin-like growth factor. These important hormones allow bones and tissues to grow as well as regulate sugar and fat metabolism. If your ready to bring your libido, muscle mass, and sports performance to the next level try our BlackMarket Labs D- Aspartic Acid.


Upcoming Events:

  • Shoulder Stability Workshop

This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!


Weekly WODs:


Monday – Veteran’s Day

We have a special Veteran’s Day Hero WOD planned for Day 1, as we honor the sacrifices of our veterans with “Donny”. Come ready for some heavy Deadlifts and Burpees!


Tuesday – Intervals

A little Turkish Get-up warm-up followed by an interval training Tuesday coming at you with a calorie/run option and single-arm snatches. These are longer intervals, so the focus will be finding a hard but manageable pace. This one is going to hurt a bit!

Wednesday – Squat Day

Week 6 of Squats, then a fun sprint twist to a classic “Girl” benchmark. Two more weeks before test day!

Thursday – Bodyweight

No weights or external objects today, just you and the clock! Push-ups, Lunges, Box Jumps, and Sit-ups await in this long AMRAP. Step it up with deficit push-ups if you’re up for an extra challenge!

RED Friday  – “Helen”

You read that right, we’ve got a RED Friday “girl” benchmark, and it’s a classic. Helen is referred to by many coaches, as the perfect workout. A beautiful blend of running, kettlebell swings, and pull-ups in just the right dosages to force INTENSITY. Can you say, “Gut Check”?!

Saturday –  Free Community WOD at 9 am

‘Round and ’round we go on this 4-station EMOM. Bring your friends and start the weekend with an early morning sweat sesh!

Saturday  – Level 2  at 10:15 am

AAALLLLL the barbells today! Partner chipper with four different barbell movements – Front Squat, Clean & Jerk, Power Snatch, Cluster. Come ready to grip and rip!

Week In Preview, November 3rd, 2019

“The success of our efforts depends not so much on the efforts themselves, but rather on our motive for doing them.”

-Dennis Waitely

Supplement Spotlight:

Transparent Labs Turmeric

Turn To Turmeric

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

RawSeries Turmeric 95% Curcuminoids


Upcoming Events:


Friday Night Lights – This Friday!

It’s time! This Friday we’ll wrap up the Open season with Friday Night Lights! Starting at 4pm (West Location), we’ll run heats for 20.5, followed by a Thanksgiving potluck. Bring a side or drink to share, CRUSH 20.5, then hang out and grub out. Friends and family are welcome, we won’t MAKE them do the workout, but they’re more than welcome to!


Athlete Registration 

***How to Register for A Heat***

*Heats will be available for registration on Thursday night after 20.5 is released

1. Open Wodify App and navigate to Class Schedule 

2. Make sure Program is set toCrossFitand Location is set to West 

3. Click Reserve on your preferred heat time





**Show up early enough to warm-up (at least 30 minutes early) as there will not be a group led warm-up. We’ll have one written up for you to do prior to your heat. When your heat is called, jump on the floor and KILL IT!

Weekly WODs:

Monday – Open Workout 20.4

The weights will feel heavier and so will your legs as you progress through a 20-minute AMRAP of clean and jerks, box jumps, step-ups, and pistols. Our coaches will happily judge you if you wish to submit your scores online!


Tuesday – Feetwerk

Wanna practice cool things with your feet? Learn how to climb a rope on day 3 through practice with the J-Hook. We have team workout planned for hump day! We will be practicing double unders, kettle-bell deadlifts, rope climbs, and pull-ups in a few four-minute AMRAPs. Beware of the penalty for taking breaks though!

Wednesday – Squat Day (Week 5) + L.I.F.T

We should be getting pretty heavy this week as we add another 5 pounds to the barbell. We will be keeping the 2-second tempo going down to the “hole” this week!  Our low-intensity functional training will incorporate weighted push-ups, weighted sit-ups, sandbag plank pull-throughs, and farmer’s carries.



Thursday  – The Real ROMWOD

You’ve heard your coaches preach it! You’ve probably heard it a thousand times! The worst thing we can do when we feel “beat-up” is stop moving!  Come in for a spicy recovery EMOM of muscle snatches, overhead squats, and filly lunges! Don’t forget to sign up for a “Friday Night Lights” heat tonight (Directions in Upcoming Events section).


Friday  Night Lights – Heats start at 4pm!

Be sure to sign up in Wodify on Thursday Night to get your spot!


Saturday –  Free Community WOD at 9 am

We have a community WOD version of 20.1 coming at you this week! We have 8 rounds for time of burpees over dumbbells and alternating dumbbell snatches! We threw in an interval run on this one just for fun! Smooth and steady is the name of the game on this one!


Saturday  – Level 2  at 10:15 am

We have a partner strength workout that will test your barbell cycling skills! We will be developing our technique with a moderately heavy load on a 3 rep power snatch. We have a 10 round partner workout to help you feel better about taking a rest day Sunday! We have kickbacks, box jumps, power snatches, and assault bike calories in this one!

Week In Preview, October 27th 2019

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

-Simon Sinek

Supplement Spotlight:

FitAid RX Zero

Chances are if you have been coming to our gym you’ve seen tons of these drinks getting gulped down after class! It’s a known fact that  FitAid and Crossfit go hand in hand like peanut butter and jelly! The LifeAid Beverage Company, the creators of FitAid,  have created a new version of the FitAid RX beverage we all love. The update to this potent and delicious recovery drink now come with ZERO calories! Find your way to the FitAid fridge and snag one while they last!

Image result for fit aid zero


Upcoming Events:

  • Shoulder Stability Workshop

This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!
Image result for shoulder mobility image
  • Bring – A – Friend Friday

It’s the first Friday of the month, so you know what that means! Bring your friends, co-workers, family members, and anyone else you can “Trick” into coming to workout with you on Friday! Please have your guest(s) fill out this online waiver prior to attending so that we can save some time during classes.
  • Halloween Holiday Hours (Early Closing)

Trick or Treat! We will be closing early on Thursday for Halloween! The last class of the evening will be 5:30 p.m (West) and 5pm (North).

Image result for halloween holiday hours



  • Crossfit Open Workout 20.4

    See the source image

Enjoy your lower intensity work on Thursday because the Crossfit Open workout 20.4 is coming in hot! Let’s crush it, and leave no doubt that we gave the 2020 season our all.



Weekly WODs:

Monday – Squat Day (Week 4)

It’s week 4 of the squat cycle, and we are adding weight yet again! As always, bracing and tension are two of the most important factors to consider through these initial building weeks. Our conditioning workout for today is brought to you by Coach Rick. Be prepared for lots of double- unders and quick rowing intervals!


Tuesday – Burly Boy

Our strength and conditioning session on day two is all about shoulder to overhead movements. We have split jerks, push press, and push jerks in the strength portion which will prime our shoulders for the WOD. In the conditioning section we will test our capacity to move fast on lateral burpees as well as get a heavy bar overhead by performing jerks.


Wednesday – Freaky Fast

We have a race to the finish today in a descending ladder of squat snatches and strict pullups. There are lots of pull-ups today, and are looking to go unbroken at least on the first half of the workout. The coaches will assist you in finding an appropriate scaling option if strict pull-ups are not your thing! Drop it like it’s hot under that bar today!


Thursday  – Trouble with Doubles?

We will be running a skill session today along with a rejuvenating crossfit cleanse. Our skill session will touch on the finer points of the muscle up and double under. We will restore our bodies back to 100% with air squats, running, plate hops, and slam balls. Our focus for today is quality movement and full range of motion.


Friday  – Open Workout 20.4 (Released Thursday Night)

Day 5’s open workout is scheduled in conjunction with Bring – A – Friend Friday. We will see what 20.4 is on Thursday night, and decide whether to run it on Friday, or save it until Monday!


Saturday –  Free Community WOD at 9 am

What a wonderful week to invite your friends to a heart pumping cardio session inspired by one of our favorite NC Fit Benchmark workouts. Death Row Jr. will require you to go hard on the rower while leaving enough in the tank to collect your life during the burpees. These might be fairly low skill movements , but don’t let the looks fool you! We will follow it up with an additional EMOM of assault bike calories and sit-ups.


Saturday  – Level 2  at 10:15 am

We have a toasty tabata workout this weekend! Tabata is 20 seconds of work and 10 seconds of rest for 8 total sets. We will perform tabata formatted plate ground to overhead, v-ups, plate overhead lunges, assault bike calories, and box jumps.