2017 01 24
2017 01 24
2017 01 24
4-8 x400 Time Trial 3:00-4:00 min rest (all out effort) Accumulate 50 sit-ups, 50 Russian Twists, 25 KtoE and 15 Toes to Bar
2017 01 24
Pause Squats- Work up to a heavy set of 3 then... AMRAP in 8 minutes of: 5 Pull-ups 10 Push-ups 15 Goblet Squats- Use a KB or DB for the squats
2017 01 24
Crossfit Knoxville Weightlifting Competition Results
CFK Results July 23, 2011 All weight is in pounds Female Name: Snatch Clean & Jerk Total Jorja Clark 70/80/90 115/125F/125 215 Heidi Willocks 65/75/80F 115/120/125F 195 Jennifer Coffey 70/80/85 95/100/110 195 Lacy Sponcia 70/80/85F 95/105/110 190 Reanna Gillen 55/65/75 90/100/110F 175 Missie Young 65/70/75 90/95/100 175 Janice Mills 55/65/75…
2017 01 24
NO 9am SATURDAY CLASS TOMORROW! Crossfit Knoxville Weightlifting Event @ 10 a.m.
2017 01 24
Don't forget the CFK Lifting competition tomorrow @ 10am. Come and have some fun and see what you can do! The 9am Saturday CLASS is CANCELED due to the competition. WOD: 1 Round for time: 10 Muscle-ups 15 Handstand push-ups Squat clean, 20 reps Run 600 meters
2017 01 24
Don't forget to wear Red tomorrow. We still have Red Friday t-shirts for sale and the money goes to a great charity. WOD: Run 3 x (200m, 400m, 600m) Work: Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run…
2017 01 24
2017 01 24