CFK Weekly: May 28, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Programming Sneak Peek!

Monday:

Murph! One Class 8:30am Both Locations!

Tuesday:

6×2 Building Strict Press! Then we are going to be doing Sets on the 1:30 When we want to move the weight fast to accumulate Cals on the Rower.

Wednesday:

5x10ea Building Suitcase Deadlifts. Then we have 5 Rounds for Time that will challenge your posterior chain, working at a consistent pace though the rounds is idea here!

Thursday:

Heavy Back Squats! We are focusing on Squat Depth and Squat Mobility today so we can maximize your squatting potential.

Friday:

6×3 Building Hang Power Snatches. Then a 21-15-9 that will test you core and grip!

Saturday:

Partner WOD with the Curtis-P Complex.

 

CFK Weekly: May 21, 2023

Programming Sneak Peek!

Monday:

Weighted Pull Ups for Strength! Then we have 3 Rounds for Time that is going to push your legs to their Threshold.

Tuesday:

5×3 Sumo Deadlifts! Then this short AMRAP is going to test your lungs and ability to pick the barbell up when fatigued.

Wednesday:

We have a chipper today that with OH Squats. Your legs and shoulders will get pushed in this one, but work thorough the reps and move on to the next.

Thursday:

Core to start the day. Then we will see how we we can preform Strict C2B under fatigue!

Friday:

Carries 3 different ways rolling one to the next you core strength and stability. Our Metcon will be a grind that you have to manage your sets and keep yourself moving to get through.

Saturday:

Time to flush out and move! Murph is on the following Monday so today is a good day to keep moving!

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

 

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

 

Not Ready to tackle it Solo? Let us help you find a buddy to get it done!

– Put your name on this sheet & we will do our best to pair you up! –

Murph Prep Challenge Last Week!

 

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. The last day to get points will be Sunday May 28th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random.

CFK Weekly: May 14, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Not Ready to tackle it Solo? Let us help you find a buddy to get it done!

– Put your name on this sheet & we will do our best to pair you up! –

Programming Sneak Peek!

Monday:

5×2 Push Press! Then we have a descending / ascending rep scheme that will challenge your to move through one and grind out another get your shoulders and legs ready!

Tuesday:

EMOM for Reps today! The goal here is consistent repeatable efforts!

Wednesday:

If you love moving a barbell today is your day! We have 3 different lifts with 1 lift every 0:30.

Thursday:

Partner WOD! You go, I go work through and round then cheer your partner on to get though some reps that will become challenging over time!

Friday:

We are working some OH Stability to start your Friday off. Then we are going to be moving a Barbell through 2 different lifts that should be unbroken and fast to start. Can you hang on to you pacing will be the challenge.

Saturday:

Chasing Annie!

USAW Weightlifting Meet ONE WEEK AWAY!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Murph Prep Challenge!

 

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. The last day to get points will be Sunday May 28th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: May 7, 2023

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Programming Sneak Peek!

Monday:

Squat Cleans in a 21-15-9 that will turn into a bit of a grind but keep moving and chip away at the reps.

Tuesday:

We are going to start with some hip and shoulder Strength/Stability. Then we are moving a DB and ourselves to get through the assigned rep. This one will be a shoulder burner!

Wednesday:

You and a Partner have a distance to cover in this Pacer! Every 2 Min we will have a some work to do but keep yourselves moving!

Thursday:

Heavy 3 Deadlift! Then we have a EMOM that will utilize how we preformed on the Deadlift and see how consistent you legs can output across the rounds.

Friday:

Heavy 10 Bench Press! Then it will be time to get meaningful reps and volume in! Choosing an appropriate scale if needed make a difference in this Chipper!

Saturday:

You and a Partner have work to complete. Trade off as needed and get the work done!

Murph Shirt Pre-Order!

*Shirts are Ordered from Veteran Owned local company 7five Clothing*

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th!

ORDER HERE!

The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included.

Speaking of Murph- Scroll down and find out how to will a 5.11 Tactical Vest!

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Nutrition Coaching with Coach Jody!

Curious about the Nutrition Program at CFK?  Coach Jody will be available following the 9am Community WODs to provide an overview of the nutrition program and to answer any questions you may have.
  • Saturday, May 13th at 9:45am – CFK West

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 30, 2023

Murph Shirt Pre-Order!

*Shirts are Ordered from Veteran Owned local company 7five Clothing*

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th!

ORDER HERE!

The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included.

Speaking of Murph- Scroll down and find out how to will a 5.11 Tactical Vest!

Programming Sneak Peek!

Monday:

5 Sets of a Building E2MOM of a Hang Power Clean. Our Chipper for time should have a sprint feeling moving a Barbell fast and cycling the Bar efficiently.

Tuesday:

Think CINDY but we are breaking up the rounds and getting your lungs involved!

Wednesday:

Heavy Single Arm Farmers Carries for core stability & strength. Then we are doing a Partner WOD that will test your grip as you and your partner accumulate Calories.

Thursday:

We have some skill work practice built in today. Lets dial it in so we can get after this 5 Round for Time Threshold Metcon.

Friday:

We have a E2MOM today where we are scoring the cumulative load. However, there is a twist. In the 2 Minutes you’ll complete 5 Power Snatches plus something else. The weight on your bar only counts if you complete assigned work within the 2 Minutes. The goal is to complete every round in the time constraint and build in weight when you can for the highest cumulative load.

Saturday:

We have a Chipper today where pacing and working in manageable sets will make all the difference.

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

Nutrition Coaching with Coach Jody!

Curious about the Nutrition Program at CFK?  Coach Jody will be available following the 9am Community WODs to provide an overview of the nutrition program and to answer any questions you may have.
  • Saturday, May 6th at 9:45am – CFK North
  • Saturday, May 13th at 9:45am – CFK West

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 23, 2023

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Programming Sneak Peek!

Monday:

6 x Complex (Push + Split Jerk). Then we have 4 Rounds for Time with where we are putting weight up overhead under fatigue.

Tuesday:

5 Sets to build to… 1 RM FRONT SQUAT! Then we have 3 Rounds for time that will have your legs and arms on fire! This is one that you have to keep yourself moving!

Wednesday:

3-3-2-2-2-1-1-1-1 Snatch. We follow up with a simple chipper that will challenge your ability to keep yourself at Threshold.

Thursday:

You and a Partner are working on a 25 Min AMRAP time to accumulate some Cals!

Friday:

Weighted Chin Ups! Then our 12 Min AMRAP has a Pull, Push, & a DB Movement. The rounds can add up here if you keep working!

Saturday:

Manion Hero WOD! Join us to take on this Hero WOD, if it looks intimating, grab a friend and go after it together!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 16, 2023

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Programming Sneak Peek!

Monday:

6 Sets of a Hang Squat Clean + Squat Clean Complex. Then we are pairing a gymnastics movement with wall balls in a 10 Min AMRAP!

Tuesday:

Time to work on Rope Climbs! Then our Metcon for time will test your core and hip flexors!

Wednesday:

20 Min AMRAP with some various Kettlebell movements.

Thursday:

Building Power Clean EMOM! Then we are going to see how well your legs can run with some squat volume.

Friday:

5 Rounds with built in rest. the accumulated volume will add up and challenge every athlete!

Saturday:

Partner WOD! You and a partner have a distance to row and work to keep you both busy the whole time!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

Murph!!!

May 29, 2023

Our yearly tradition is right around the corner!

Be on the lookout for a shirt pre-order and our Murph Prep Challenge in the coming weeks!

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 9, 2023

CFK is Hosting a USAW Certification Course!

Contact [email protected] for more details

Speaking of Weightlifting….

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

 

Check below for other events coming up!

Programming Sneak Peek!

Monday:

3 x 10 Bench Press. Our Metcon is a 10 to 1 Triplet where you should keep yourself moving and get though the bigger set at a consistent pace!

Tuesday:

Gymnastics Strength Training EMOM to start the day! Then we have AMRAP intervals that combine cardio with a max rep pull. Ideally we set ourselves up for repeatable sets.

Wednesday:

Over Head stability work. Then we are going to test how efficiently you can move a DB, this one will be a leg burner!

Thursday:

5 x OH Press Complex. Then we have 10 Rounds for time, that will test how well you can keep your transitions short and continue to pick up the barbell.

Friday:

5 x 2 Front Squats! Then we have time to accumulate max reps on movements over different time domains.

Saturday:

You get a bit of everything today! This Chipper is all about pace and working manageable sets.

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 2, 2023

CFK is Hosting a USAW Certification Course!

Contact [email protected] for more details

Speaking of Weightlifting….

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

 

Check below for other events coming up!

Programming Sneak Peek!

Monday:

Squat Combo! 1 Front Squat (85 – 90% of FS 1RM) + 3 Back Squats! Then we will try to keep our feet moving with some heavy legs in this Threshold Metcon.

Tuesday:

Jump Rope skill work! Our Partner Metcon will will have you cheering each other on to get through this Pyramid together!

Wednesday:

6 x 3 OHS from the floor! Our metcon will combine Pulling with some more OHS!

Thursday:

6 Rounds. 4 Mins per round. Earn you rest here! Pacing these intervals correctly will make all the difference!

Friday:

Push Jerks from the floor. Then our Metcon will feel a little grace like with an added movement!

Saturday:

Get ready for some Med Ball Cleans in the pacer to close out the week!

Workshop Alert!!

On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health.

Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for CrossFit, why you should care about your tolerance to carbon dioxide, and how breathing correctly will help you avoid injuries in training.

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

CFK Weekly: March 26, 2023

Workshop Alert!!

On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health.

Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for CrossFit, why you should care about your tolerance to carbon dioxide, and how breathing correctly will help you avoid injuries in training.

 

Check below for other events coming up!

Programming Sneak Peek!

Monday:

We have a fun Chipper to start the week! Get ready Wall Balls and bring shin protection, we are climbing ropes!

Tuesday:

Heavy Single Clean & Jerks on the 2 Min! We will follow it up with an EMOM that see how well you consistently put up reps.

Wednesday:

5 x 3 Front Squats… we are working our way down for a 1RM coming up! We will follow up with a Metcon that will have your legs feeling heavy working them all the way around.

Thursday:

Starting off the day with some core and skill work… it’s time to get inverted! Our Chipper will test your shoulder endurance!

Friday:

5 x 3 Snatch Grip Deadlifts for strength! Then You and a Partner will be going you go, I go for ascending Snatch weights paired with a synchro movement!

Saturday:

This all around Pacer WOD will be a great way to cap the week off!

Calling all Runners!

Still time to sign up (5k up to Marathon & Marathon Relay Options) or plan to come cheer on the runners from CFK!! 2023 Knoxville Marathon is just 1 week away!

CFK is Hosting a USAW Certification Course!

April 15th – 16th @ North!

Contact [email protected] for more details

Speaking of Weightlifting….

CFK will be hosting a USAW Meet 5/20/23!!

More details coming soon!