“Human anatomy is a consequence of function.”
Upcoming Class Schedule
Starting this week, we will have a consistent class schedule M-F. The previous MONDAY schedule will now be schedule Monday – Friday.
***One exception: North Friday, 6pm CrossFit will be the last class of the night.
See pictures below, and make sure to make those class reservations in advance!
Crossfit – Need For Speed
Today’s focus is all about speed. The quicker you can punch under the bar in a snatch or a jerk the more load you can lift. We are take the first few minutes of class to work on the lockout of the snatch receiving position. Our workout is 13 minutes of hang power snatches. There is a catch though! Each time you put the barbell down you’ll perform either 15 plate ground to overhead or slam balls.
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts (Score is Rounds + Reps)
Crossfit – In Thrust We Trust
Ready to find your hamstrings? You’ll find them in today’s chipper! Today’s workout is an ascending rep chipper of deadlifts, box jumps, and push-up variations. As the workout progresses push-up variation will get progressively easier to allow the athlete to move for larger sets. We also have a strength session of barbell hip thrusts!
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls/Plate G2OH
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Up Downs
Crossfit – Sprint Jerk
Nothing is better than a burner! We have a sprint-style workout that includes dumbbell clean and jerks with book-ended bike calories. Bring your grit to class today!
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
Crossfit – Grind Session
Let’s be clear. There are TWO ways to attack a workout like this. Athletes can opt to go max effort on all three movements, or ease into a solid pace to go the distance. Our workout is a smorgasbord of sweaty movement. We have running, rowing, and double-unders. Athletes should be prepared for a long workout.
EVERY 3:00 FOR 5 SETS
12/10 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Crossfit – “TENET” Benchmark WOD
Ready for Fran-Lung Friday? Our ascending and descending rep ladder is full of pull-ups and thrusters. The first portion of the workout includes higher rep ranges and easier gymnastics and weightlifting movements. The second half includes lower rep ranges and harder movements. Advanced athletes can expect to see heavy barbells for the thrusters and chest-to-bar pull-ups.
140 Wall Balls
140 Cal. Bike
140 Alt. DB Snatch
**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!
-18:00 Hard Cap-
It’s time to bench, bike, and burpee. We’ll continue our strength cycle with the bench press and have fun with a partner WOD at 8am. Level 2 will also have the option to work on handstand push-ups after their conditioning session.
AMRAP x 8 MINUTES
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
Get your Friends the 10 for 10$
10 Days for $10 gets you two weeks of classes (up to 5 per week, equaling the 10 days)
No long-term commitments. Try it for 10 days, and experience the hype for yourself!
Two ways to participate, fun and challenging for all fitness levels.
One Week of Foundations + One Week of CrossFit or Two Weeks of CFK Burn
Which option is right for you? Check out our Crossfit or Burn programs page to learn more!
Call or Text (865) 356-9000 and we’ll be happy to help.
Offer Ends September 1!
Crossfit – Open Season
It’s been awhile since we’ve done dumbbell overhead lunges in a workout, but today is the day! Our strength session before today’s WOD includes three sets of ten back squats. Athletes should bring a pair of shoes they don’t mind running in because we also have running intervals in our conditioning.
Sandbag squats (bear hug)
*100m run after each set
Crossfit – Carry The Boats
Today’s workout is brought to you by inspirational speaker David Goggins. You might need some inspiration before you get yourself into this one because things are going to get REAL, real fast. Get ready for wall walks and thrusters!
Tabata Intervals (:20 Work/:10 Rest)
T2: Ring Row
T3: Jumping Air Squat
T4: DB Strict Press
*8 Tabata Rounds of Each Movement
Crossfit – Deadlift Chipper
We kick class off with three sets of ten deadlifts. It is critical that athletes brace properly before returning to the floor on these longer sets. Our fifteen minute chipper will have athletes rowing, deadlifting, and performing sit-ups. The best way to attack this type of workout is to find the highest sustainable pace an athlete can maintain in order to reduce rest periods. Good luck finishing within the cap!
“Boats and Bros”
25 Sit Ups
12 DB Hang Squat clean
Crossfit – Shock and Awe
You don’t need bumpers, barbells, and dumbbells to get brutally fit. Athletes will be breathing fire today as they conquer multiple intervals of burpees, double-unders and machine calories.
EMOM x 20
Min1: Cal Bike
Min2: Bar Hang
Min3: Cal Bike
Min4: Farmers Carry Hold
Crossfit – 100 From the Hang
You’ll be warming up and practicing with the hang snatch before we get into today’s workout. We have 100 hang power snatches for time with a burpee penalty at the top of each minute. It’s best to pick a weight on the bar that you can hold onto for at least 10 reps each minute.
Every 3:00 x 4 rounds
12 Alt. DB Snatches
12 Alt. Single DB Front Rack Lunges
Lace your running shoes up because today we’re hitting it hard! We have a descending ladder of front squats, dumbbell jerks, and running intervals. Level two will have an added gymnastics skill session which will focus on kipping bar muscle-up development.
4 MIN AMRAP x 4 Sets
5 Devils Press
10 Wall Balls
“Life’s tragedy is that we get old too soon and wise too late.”
– Ben Franklin
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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.
5 Rounds For Time
20 Single DB Walking Lunges
10/8 Cal Bike or Row
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.
12 Minute AMRAP
9 DB Power CLeans
6 Shoulder to Overhead
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!
DB Shoulder to Overhead
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.
18 Minute EMOM
Min 1: 15/12 Cal Bike/Row
Min 2: 10 Box Jumps (24/20)
Min 3: 15 Weighted Sit-ups
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.
10 Minute AMRAP
5 Jumping Pull-ups
10 Hand-Release Push-ups
15 Air Squats
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.
16 Minute AMRAP
15 American Swings
100m Farmer’s Carry
“The only true wisdom is knowing you know nothing.”
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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.
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.
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.
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.
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.
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!
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.
Another day, Another EMOM. Today’s workout includes 16 minutes of max dumbbell squat cleans, farmer’s holds, seesaw rows, and hollow holds.
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.
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.
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.
We’ve got 8 rounds for time today of dumbbell snatch, burpees over those dumbbells, and 100 meter running intervals.