Week In Preview July 21st, 2019


“Don’t let anyone feel like they can beat you.”

-Michelle Letendre

Supplement Spotlight:

Blackmarket Raw Glutamine

Glutamine is the king of supplements when it comes to reducing muscle soreness. It is the most common amino acid found in the muscles, and plays a major role in protein synthesis to repair broken down muscle fibers. Glutamine is also a neurotransmitter found in the brain that increases memory and focus. If you find yourself getting super sore from tough WODs and wanting to hold back on the gym, you may consider adding raw glutamine to your routine.

Weekly WODS:

Monday – Trap City

The first training day of the week will allow us to knock the rust off of the sumo deadlift high pull.  You should also prepare for longer interval running and high repetitions of  push press! Our optional finisher will be gut buster that incorporates challenging core stability movements.

Tuesday – Have it Your Way it’s Pull Day

We have done a lot of EMOM training lately, and many of you have probably seen the results! You might have even FELT them! Our workout today consists of an alternating EMOM that includes calories on the rower,  a double kettle-bell front-rack hold, and your very own choice of a gymnastics pulling movement.

Wednesday – Squat Day (Week 6)

We have made it to week six of our current squat cycle! We will add a small amount of weight this week! Our focus is to own positioning in preparation for the upcoming test week! The second portion of class will allow us to cook up a spicy AMRAP of overhead squats and bar-facing burpees. You should find a comfortable pace on the burpees, and weight you can go unbroken with for the squats.

Thursday –  Beach Body Abs

Isometric holds are one of the best ways to build core strength.  Day 4’s workout will tax your midline, and build those washboard abs! Our workout includes exercises that require midline stability! However, we will challenge our stability by getting our heart rate elevated! Get ready for some intense bouts of rowing, box jumps, ring dips, and toes to bar.

Friday – “The Cali Bear”

Weightlifting requires superior mechanics, strength, and endurance. Our workout is a weightlifter’s dream! We will have many heavy clean and jerks within a small twenty minute window.  Bring your lifters, and bring your muscle to “Cali Bear”.

Saturday – Community WOD

 How fast can you and your buddy perform medicine ball cleans,  mountain climbers, and intervals on the rower?  If you come to our free community workout you’ll find out!

Saturday – Level 2

Bring your best buddy from CFK to our 10:15am workout on Saturday! We have two separate AMRAPs that include interval buddy runs, and another which includes pushups, kettle-bell swings, and double unders!

Week In Preview July 14th, 2019


“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!

 

2019 “I AM CFK” Challenge



Keys to Success:    1. Develop the Habits  2. Fall in Love with the Process

Register here!

If your habits are great and you are where you want to be in life and in fitness, this challenge is not for you.  If you aren’t sure of your habits or know you need to develop better ones, this challenge IS for you!
We are a product of our habits. – We are what we eat, sleep, drink, think, and do most often.  No one event, meal, or workout will define us but what we do consistently will.  People who are fulfilled mostly do things that are fulfilling.  People who are lean, fit, strong, and look like they workout out all the time…. same, same.
Successful people rely on good habits for decision making. People who are struggling also rely on habits, they just may not realize it.  To make the correct decision day after day, requires us to chart our current behaviors and plan our positive decisions.  Then we apply a little discipline until they become habit.
The 2019 Summer I AM CFK Challenge is all about Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Summer Abs.”  I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits.
To understand and develop habits, we must first analyze our current behaviors through tracking; then identify and incentivize healthy behaviors to replace the less desirable ones.  Watch this video and read this book to learn more.

6 Week Healthy Habits Challenge – $99

  • Extensive Before/After Fitness Testing 
    • Gymnastics – We’ll test both 1rm Pullups and Max Reps (If you don’t have pullups, we’ll use bands.
    • Mono-structural – We’ll test both your Power/Speed using the 5m Shuttle and your Endurance  using the 1 Mile.  Rowing can be subbed for running
    • Weightlifting – We’ll test over all Strength using the 1rm Bear Complex and Strength Endurance with 7 rounds of Bear Complex.  We’ll use a Clean Complex option for shoulder problems.
  • Before/After Fit3d
  • Daily and Weekly Fitness Challenges
  • Daily and Weekly Nutrition Challenges
  • Weekly 15 minute CFK Coach Check-ins

    – this is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but more to help you decide for yourself what’s best, based on your goals.

  • After Party with Barb-Q and Beer!
  • Prizes
  • T-Shirt and More!
Optional Custom Nutrition from EMOM Nutrition​​​​​​​ https://www.emomnutrition.com
CFK is partnered with Emom Nutrition to offer an insane value for this challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as the food log review
  • Optional EMOM Nutritional UpGrades
    • $49 = Weekly Food Log Review through Lose It app
    • $99 = Everything above + Custom Nutrition plan, including Macros!

Dates:

July 20, 2019 – 9:45 to noon 
  • 10-12 – Warmup, Testing, Cool Down
  • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc… or Nothing.  It’s a test!
  • Active Recovery Wod on Thursday (RPE of 6-7) and take Friday Off.
  • Friday: Eat well, don’t go drinking, and if you like, come to the gym and do a light row and foam rolling on Friday with lots of water but do NOT Workout!
August 31, 2019 – 9:45 to noon
  • 10-12 – Retest
  • 12-3ish Beer, Barb-Q, Awards, Fun
How: Click link, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, win……
*There will be an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

Week In Preview June 30, 2019


The three big lies: I am what I have. I am what I do. I am what other people say about me.”

— Henri Nouwen

Supplement Spotlight:

Extreme Endurance Packets

Extreme Endurance packets are proven to reduce lactic acid and muscle soreness while increasing anaerobic stamina. An increase in anaerobic threshold reduces the body’s oxidative stress. Honestly, who doesn’t want less stress? Available in full size and travel packets, XEndurance is the perfect supplement to add to your travel routine while crushing those home WODs.

Upcoming Events:

July 4th

We’ll have ONE WOD at each location on July 4 (Thursday), at 9am. All other classes are cancelled, so come out and start your Independence day off right!

Powell Parade & Picnic

Speaking of the 4th, CFK will be at the Powell Picnic and Parade at Powell Station Park, right down the street from Powell High School. We’ll be set up by 10am and the parade starts at noon with picnic to follow. Bring your kids and stop by our booth to hit the “CFK Obstacle Course!”

Bring A Friend Friday

It’s this Friday! All classes at both gyms are FREE for your friends, family, co-workers, or anyone else you can sedate long enough to kidnap and drag to the gym! Please forward them this waiver in advance so they can get it filled out ahead of time. And don’t worry, it WON’T be Squat day.

Camping Trip July 12-14

Pack your bags because CFK is taking on the great outdoors! CFK has rented a pavilion and a loop of group camping sites at Bandy Creek Campground July12-14 (Fri, Sat night). Come one, come all! We’ll have hiking, running, biking, yoga, and good company with potential for a musical hoedown for all of you musically inclined athletes. RSVP here to reserve your spot!

2019 Summer Slam: “I AM CFK” Lifestyle Challenge

I know, kind of sounds sexy and fun, but not really?  Well listen up because healthy habits are exactly that. Summer of 2019 is here, will you demand results from yourself or put it off for another day?  Don’t miss your opportunity to see massive GAINZ in 6 weeks when you fully commit to the CFK WAY.

Check out this Blog for more details:  I AM CFK 2019

Weekly WODS:

Monday – Squat Day

As we finished up last week with buns of steel we’re getting back to the grind early. Focus will be on tempo this week. We’ll finish off with a quick burner of 200m runs, calories on the bike (or rower), and strict pull-ups. Don’t have them? If only we had a CFK Pull-up Program….

Tuesday – Suns Out Guns Out

We’ll start the day off with some handstand push-up progressions and skill work, then flow into a metcon with more practice. Rowing, man-makers, max HSPU, need I say more? Naturally, we’ll finish the day off with some good old fashion bicep curls. Come and get some bulging biceps guys and gals.

Wednesday – Double AMRAP

It’s all about the snatch. We’ll begin the day with some strength and skill work on full snatches. Yes, FULL squat snatches! To follow we’ll be doing two AMRAPs of hang power snatches and box jumps with rest in between. Get those legs ready.

Thursday – Loredo Hero WOD

Get your mind right as we honor one of the fallen this Independence day with “Loredo”. All body weight movements: air squats, push-ups, lunges, and a run. We’ll finish the morning off with the CFK Flexi Flow. Come with intent to work hard and sacrifice some sweat in honor of those that sacrifice their lives so that we GET to go to the gym.

Friday – Friend’s That Sweat Together Stay Together

We’ve got some dumbbell work and cardio coming at you this Bring A Friend Friday. Prepare to knock out multiple rounds of 2:30 AMRAPs with rest in between. Jump rope, DB deadlift, DB hang power cleans, and calories on the bike or rower. Get ready for a smooth and steady burner with your buddy!

Saturday – Community WOD

Bring your friends and everyone you know two days in a row! We’ve got a sweet and spicy EMOM planned out with calories on the rower, step-ups, hollow rocks, and everyone’s favorite- burpees! Start your weekend off right with good company and a good sweat.

Saturday – CFL2

It is literally a dream come true! The day has finally arrived.. DEATH BY BURPEES! Don’t worry, if burpees aren’t your jam we’ve got a heavy deadlift and arnold press EMOM to help prepare the mind for this encounter. Get excited y’all! Just remember, we’re doing this for longevity. You’ll never need Life Alert as long as you’ve got burpees.

 

Week In Preview June 23, 2019


“Don’t let what you cannot do interfere with what you can do.”

— John Wooden

Supplement Spotlight:

Puori SB3

Did you know that your gastrointestinal tract houses 100 trillion bacteria? Good bacteria in the gut is essential to health and acts as the first line of defense against unwanted germs. Puori’s cranberry flavored SB3 is made of indigestible fibers, good bacteria, and vitamin C to give you antioxidants and immune support while repairing cellular damage from daily wear and tear. Gut health is great thing.

Upcoming Events:

Yogability Saturday, 8am @ North

Free 45 minute flow class this Saturday, $15 drop-in for nonmembers. Come love on your body and clear your mind to start the weekend off right. Your hips will thank you.

July 4th

There will be one workout at both locations, 9am on Independence Day. Come prioritize yourself and start the holiday off right with a little sweat and burn. Remember, you GET to be here.

Camping Trip July 12-14

Nature is calling! Join your CFK fitness family at the Bandy Creek Campground in the Big South Fork Recreational Area July12-14 (Fri, Sat night). We have rented a pavilion and a loop of group camping sites to play – so much room for activities! If you can’t make it up for the whole weekend, join us Saturday morning for yoga, group hiking, or a bike ride. Come one, come all! Please RSVP here.

Weekly WODS:

Monday – Skill & Jerk

Do you have muscle ups? If not come get some quality and skill work on the low rings and get to dominating the false grip! We’ll finish off with a burner of push-jerks, muscle ups, and calories.

Tuesday – Rannie

Remember your old pal Annie? She’s back and she’s still on the run. We’ll get the ropes turning, abs firing, and the heart rate bumping with a 400m run in between each set.

Wednesday – Fran

This not the day to miss because we’ve got a Fran-tastic day planned out! We will be taking the first part of class to work on some squat cleans so that you can dominate the first thruster each round as we test this classic CrossFit benchmark wod.

Thursday – Partner WOD

All workhorse kind of day.  Lots of Bike/ Row Cals and a long 600m Farmer’s Carry with HEAVY KB’s. Naturally, we will finish the day off with some Beach Body Abs. Don’t leave your gym buddy hanging! Come and get a sweat on and loosen up a bit after a tough week.

Friday – Squat Day

Today is the day we reset for this new cycle. Weight should be light making it a perfect day to work on technique and practice tempo. We’ll finish off with another CrossFit Games Open repeat! Get ready to move for 15 minutes between light deadlift, push-ups, and box jumps to crush 11.2.

Saturday – Community WOD

Bring your friends, brothers, aunts, and everyone you know! Nothing builds community better than a sweat session with a partner. We’ve got a 16 minute AMRAP with ring rows, goblet squats, box jumps and max sit-ups to start your weekend off right.

Saturday – CFL2

We’ve got a sweet snatch complex coming at you with some moderate weight. It’s all about practice, not a PR. We’ll finish the day with “Triple 7s”. A wonderful metcon including everyones favorites! Get ready for some 800m runs and max sets of wallballs and toes to bar. Who’s excited?

Who should try Olympic Weightlifting and Why


CFK PERFORMANCE powered by TRISTAR WEIGHTLIFTING

Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.

 

Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.

 

Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.

 

Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Go to our home page here and click “get started” and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.

 

We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!

 

Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.

 

Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.

 

CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.

 

 

Week In Preview May 26th, 2019


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

Supplement Spotlight – M3 Magnesium

What doesn’t it do? M3 promotes protein synthesis, regulates blood pressure and glucose, and aids in muscle and nerve function. It is a staple supplement used in muscular contraction, including regulating heart beat. Magnesium can be found naturally in foods such as nuts, seeds, and leafy greens, but the quantities necessary to get an efficient amount are a little excessive. Do you eat 380g of spinach a day? About 48% of people are M3 deficient. You don’t have to be one of them! Take Puori M3 and sleep soundly.

NEED PROOF?

“Just to share a little something that has changed me here at CrossFit after several years of complaining about how sore I am after I workout. The kind of soreness you experience after you workout for the first time in a month or even a year. I guess it pays to listen to our coaches! I seriously could tell a difference after a week. My sleep is better, my immune system is better, and the biggest difference is the soreness. I can now get up out of bed the next day after a WOD and not worry about how to get on and off the toilet after squat day or Wallballs!”

-West Athlete, Kacy Robinson

 

Upcoming Events:

Bristol Burnout

On Saturday, July 27th Bristol Motor Speedway is hosting a functional fitness RX partner challenge. Teams of 2 can register for the event for110.00 dollars. However, prices will increase June 1st so plan on booking as soon as possible.

Weekly WODs:

 

Monday – Annual Memorial Day “Murph”

 

Lt. Michael Murphy’s actions on June 28th 2005 were highlighted through his physical fitness, perseverance, and courage. We will honor Lt. Murphy’s extraordinary sacrifice and those of other fallen veterans with our annual “Murph” WOD which consists of running, pushups, and pull-ups. If you need to get into the right mindset for the workout watch the movie “Lone Survivor” with Mark Wahlberg.

 

Tuesday – Partner Interval Rowing

 

Want MORE?  Feeling sore? If you completed Monday’s workout we will be using Tuesday as active recovery day. Plan on performing some much needed post-Murph mobility work paired with partner rowing. If you didn’t get your “Murph” on Monday then expect to crush some intervals on the rower.

Wednesday – Squat Cycle (Week 6)

 

There are many reasons to not skip leg day. Squats are critical for the stimulating the release of muscle-building and fat incinerating hormones.  Test day for our current cycle is quickly approaching!

Thursday – Push Jerk Priority

Lifting heavy objects overhead is a fundamental life skill. In today’s workout we will be increasing our athletic performance and coordination through a two part strength and conditioning workout with a focus on the push jerk.

Friday – Overhead Squats, Snatches, and “Nancy”

 

The snatch and overhead squat will be highlighted in our skill work today.  We will finish our day with the benchmark workout “Nancy”. We will have an additional fitness option that includes front squats and power cleans if overhead movements aren’t your thing!

Saturday Community WOD – Kettle-bell Ladder

 

Names such as Booty Blaster, Booty Bootcamp, and Bun Blaster define this WOD. We will be using russian kettlebell swings, burpees, and goblet squats to bring gains to the posterior chain.

Saturday Level 2 – Let the Gains begin!

 

Bring your friends and your tank tops to chest day! We have a two part workout consisting of heavy bench presses, and a workout that will challenge our legs with deadlifts, burpees, kettlebell swings, and a kettle-bell run.

Week In Preview May 19th, 2019


“Head first towards the uncomfortable.”

— Brent Fikowski

 

EBAR BOGO – This Week Only

This week, buy one Man or Woman bar and get one free! Made from UDSA Certified Organic ingredients, each bar contains 10g of protein and make for a quick snack when time is tight and the belly is empty. Enjoy them while they last as this will be the last opportunity to try these flavors.

 

Upcoming Events:

Memorial Day “Murph”

We’re officially 8 days away from Memorial Day, which at CFK means our annual Murph WOD! We’ll run a single workout at each location, starting at 9 am. Put this on your calendar, and come out to honor our heroes by sacrificing a little sweat with your friends.

 

Don’t have 100 pull-ups? No problem! Just like any other CFK workout, Murph is scalable to ANY level. Try 1/2 Murph with ring rows and elevated pushups, 3/4 Murph, partner Murph, or just get as much work done in an hour as possible!

 

EMOM Nutrition

We’ve partnered up with Corey Church and EMOM nutrition! Corey’s first nutrition workshops at CFK will be held June 8 (North), and June 22 (West) at 8 am. These are free and open to the public and are scheduled right before the 9 am Community WOD, so come out and listen, then get your Saturday sweat on! Stay tuned for details on our summer nutrition challenge with EMOM Nutrition, starting soon!

Weekly WODs:

Monday – Pick your Poison

 

To start our week off we will have two WOD options. If you’re in the weightlifting mood, hit a heavy single on the Power snatch, then the classic benchmark WOD “Isabel”. If you need a cardio burn after the weekend, try the CFK Triathlon. If you’re doing the triathlon, bring a watch or time yourself on your phone. We’ll all do a general warm-up, then split to tackle our WOD of choice.

Tuesday – Lead Foot

 

We have interval training today with a combination of rowing, burpees, and gymnastics.  As with any intense interval workout we want to push our limits within the shorter timeframes.

Wednesday – Squat Cycle (Week 5)

 

Squat day has become slightly heavier this week. We will be looking to  dial in our positioning as we inch our way to test week.  Following the squats we will have some accessory work that will test our core strength with odd objects.

Thursday – Train Wreck

 

You can never get too much tabata!  We will be bringing the heat in a pair of tabata workouts that test our skills with sandbags and build our pushing endurance for Murph.

Friday – Smooth Criminal

 

If you enjoy lifting  heavy things and putting them down, then today is your day in this two part workout! The strength portion will allow us to build to a heavy deadlift, and prep us for the lighter work in the WOD.  Smooth Criminal is a perfect time to work on the elusive double under as well as your wall ball technique.

Saturday – Community WOD

 

Share your love of the CFK community with a friend, family member, or someone from work. The 9am class will include running, box jumps, and man-makers. If you haven’t done a man-maker before then it is a great opportunity to learn alongside a friend!

Saturday Level 2 – Mountain Dew

 

This week’s level 2 workout will prioritize skill work on the push jerk and rope climb. Can’t climb the rope? No Problem. We can get you there through scaling. The practice will be followed by 4 rounds running, box jump overs, and rope climbing.

 

Week in Preview May 12th, 2019


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

Are you a vegan athlete struggling to hit your protein goal or does “Whey make you Pay?”

Try a Bro Scoop of Transparent Labs USDA Organic Rice & Pea Vegan Protein on us this week! With 24g of protein per serving, it is optimal for all athletes whether the goal is to lose, gain, or maintain without the mid-day whey bloat. TPL proteins are non GMO and free of artificial sweeteners, gluten, and food dyes, making them a clean brand for your post workout shake. We recommend post workout protein  because it reduces soreness, and helps you build muscle and recover faster.

 

Monday – Handlebars

Day 1 of this week we have 4 rounds running, toes to bar, and clean and jerks.  Maintain core tension on the toes to bar, and squeezing the butt at the bottom are critical. Following the metcon we will finish with tabata pushups.

 

Tuesday – Squat Day (Week 4)

 

We will be adding  weight this week. However, the bar should still be moving with relative ease. We will continue to focus on every rep of every set. You asked for it and it is here…. tire flips, rope climbs, and single arm front-rack kettle-bell carries.

 

Wednesday – Waterlogged

 

Following 1,000 meters on the rower you will complete 3 sets of dumbell snatches and burpee box jumps with descending reps. This will be a fun workout to throw some weight around. As always focus on control of the jump and land.

 

Thursday- Skippy

Deadlift days don’t come around often, but Thursday we will be incorporating them into a 15 minute metcon. This triplet will consist of situps, deadlifts, and double unders.  Thursday’s focus will be to prioritize bracing and “organizing the spine” before lifting the bar. As you progress through the rounds the weight on the bar will increase.

 

Friday- Spaceship

 

If you enjoyed Boat Race, Spaceship will also give us an opportunity to spends some quality time running and rowing.  A slower pace running will allow us to transition into an intense pace on the rower which is followed by even more murph prep during the course of the workout.

 

Saturday- Community WOD

Saturday’s community WOD is an excellent time to introduce your friends to the community at CFK. We will be rowing, and performing multiple dumbell movements within a 5 min AMRAP. Don’t worry we will be able to keep the intensity high while keeping the weights low.

 

Level 2- Sleep Walk

Kick your Saturday off the right way with a quality AMRAP that incorporates handstand walks and hollow rocks. We will also be working to a heavy single for a hang power clean and hang squat clean complex. The strength portion will be followed by a 3 person team workout that includes assault bikes, overhead squats, hang squat cleans, and thrusters,

 

 

Who should try Olympic Weightlifting and Why


CFK PERFORMANCE powered by TRISTAR WEIGHTLIFTING

Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.

 

Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.

 

Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.

 

Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Click here to fill out the Free Class Form and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.

 

We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!

 

Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.

 

Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.

 

CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.