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!

Hot to Trot 2019 – Volunteers needed!

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

We’re approaching 10 years of handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’d like to help, please see the info below to sign-up.

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!

Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

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.


Week In Preview, October 20th, 2019

“We are all self-made but, only the successful will admit it.”

-Earl Nightingale

Supplement Spotlight:

RAW Creatine MonohydrateBlackMarket – Raw Creatine

It’s no secret that creatine has been widely used in sports and exercise programs for a few decades. But why? Creatine is critical in the production of cellular energy in working muscles.  Creatine helps the body create creatine phosphate which is one of the primary energy sources for explosive movements such as sprinting and olympic lifting. Since Creatine helps with energy production it reduces recovery time that allows muscles to grow much quicker! The reduction in recovery time allows you to accomplish more during tough WODs than without supplementation.  So give BlackMarket Labs Creatine a try! It’s time to do a experiment with one of the fitness industry’s time tested and result driven supplements!



Upcoming Events:

  • Crossfit Open Workout 20.3

    See the source image

We’re two weeks into the 2020 Open and things are heating up!!! Remember to tune into The CrossFit Games Website Thursday at 8 pm for the live announcement of 20.3. Two opportunities to perform the workout, just like last week – Friday during classes, or Saturday at 10:15 am. See you there!



Weekly WODs:

Monday – Squat Day (Week 3)

And the squats roll on! Add a little weight to last week’s numbers, and continue to focus on TEMPO (20X1). The “X” means eXplode so when coming out of the hole, treat that barbell with extreme disrespect!

Tuesday – The Grind

A 24-minute grinder that will tax your grip, your lungs, and your will to continue. Lots of dumbbells and kettlebells in this one, come ready to get sweaty.

Wednesday – Humpty Dumpty

On Hump Day we’ll tackle some skills in the single-leg squat (pistol squat), and get upside down in a bit of handstand work. After this, a short and spicy barbell burner awaits. We won’t tell you the movements, but one of them rhymes with “Schmuster”.

Thursday  – Not Your Normal Recovery WOD

Two ways to approach this 3-Rounder – smooth and steady recovery session, or get after it and try to hit negative splits (fancy speak for faster each round). See how you feel coming in, and do what you need to get ready for 20.3 tomorrow!

Friday  – Open Workout 20.3 (Released Thursday Night)

We don’t know, and we don’t care. Twenty-point-three doesn’t stand a chance!!

Saturday –  Free Community WOD at 9 am

Just because it’s the community WOD doesn’t mean we’re taking it easy… this might be one of the toughest WODs of the week! A 14-minute AMRAP with running, and whole-lotta dumbbell work. Bring your friends, we’ll take good care of them.

Saturday  – Level 2  at 10:15 am

20.3 Again! If you can’t hit RED Friday with us, come out on Saturday and lay it on the line in the third edition of the 2020 Open.

Week In Preview, October 13th, 2019

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

-Newt Gingrich

Supplement Spotlight:

Transparent Labs

Organic Vegan Rice and Pea Protein

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!

ProteinSeries Organic Vegan







Upcoming Events:

  • Crossover Symmetry Workshop,   Saturday 8am at West

Come join coach Derrick this Saturday, and learn how to properly use the symmetry bands to develop bulletproof shoulders! This simple 5-minute program can change the game for your gymnastics and olympic lifts, as well as increase your durability and resistance to injury. Plus, it’s FREE!

See the source image

  • Crossfit OpenWorkout 20.2

Hopefully, you crushed 20.1 this weekend and are fired up for 20.2! Tune into the  Rogue Iron Game Thursday at 8pm for the live announcement, and remember to come to Saturday’s L2 to participate in the judged workout!

See the source image


Weekly WODs:

Monday –  Squat Day (Week 2)

Last week we established a new 5 rep max for our squat of choice for the upcoming cycle. Today we will be de-loading the bar back down to 75% of that newly established 5 -rep max. We will focus on positional awareness and technique this week even as the bar moves fairly quickly. These initial weeks of the cycle are critical for our ability to PR in 6 weeks!


Tuesday –  Static Addict

We have a long duration EMOM workout planned for Day 2. The diverse selection of these movements will pack a punch to your upper body. We will have heavy push presses, legless rope climbs, and assault bike calories. We will also work a static hold during the EMOM! These holds include kettlebell rack holds, superman holds, hollow holds, and wall sits!


Wednesday – NCfit Benchmark “Power+ Amanda”

Our strength section of today’s workout includes 3 moderately heavy sets of 5 power snatches. The key word here is “moderately”. We are not looking for a 5 rep max today, but we are looking for good technique and position with a heavier load. Our conditioning includes more power snatches and bar muscle ups! If we don’t have bar muscle ups then we will scale appropriately to get the correct stimulus.


Thursday  – Team AMRAP

We will pair up today with our buddies to get some restorative blood flow to those hard worked muscles. We will get the opportunity to row, bike, air squat, bent- over row, and perform a CFK favorite the kickback. Come join us, and prep your body for day 5’s open workout.


Friday  – Open Workout 20.2 (Released Thursday Night)

Many of us tuned in last week to watch the Rogue Iron Game show that featured a grueling duel between Rich Froning and Scott Panchik. We watched in awe as they completed a seemingly endless workout of bar-facing burpees and ground to overheads. The staff at Crossfit HQ kept us humble last week! We can’t wait to see what he has in store for us this week!


Saturday –  Free Community WOD at 9am

We have dumbbell hang power cleans, wall balls, running intervals, and kickbacks this week in community WOD. Bring your friends and try to be quick on those runs!


Saturday  – Level 2  at 10:15am

The level 2 class will run the open workout 20.2 for judging! Come in and get an official score! You can even reattempt Friday’s workout if you weren’t feeling it!

Why This Is Your Most Important CrossFit Open Ever

This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases thrown around that resemble something like:

“CrossFit has made too many changes over the years.”

“I wish it was the way it used to be when I had a shot at regionals.”

“Two Open’s in one year, that’s terrible for programming?”

And I have to stop and ask you…”Where’s your spirit man!?”

I just took a look at the CrossFit Open page from 2011 and you know what I saw? Absolute badasses. Lifting in their makeshift garage gyms with whiteboard walls from the Home Depot wearing Reebok Zigtech (remember those?)

I don’t know if we’ve been spoiled too long with the glorified baby food in pouches and lululemon sweats, but somewhere along the way we’ve lost touch with our CrossFit roots. We’ve gotten soft and comfortable. 


That’s why this is your most important CrossFit Open ever. 


You have been in the game for a long time now. You remember the good ole days of box jumps in the park and pullups on the jungle gym. Shredding your hands every year during Murph, because those blisters were a badge of honor. And fighting for every last rep during the open when you had never done a muscle up, but dammit today was going to be the day!

Then the sport grew. The athletes grew. The standards were raised. The sport became mainstream. All of a sudden there was gear, and brands, and sponsors that separated the pro’s from the rest of us. 

And in the midst of it all you let the passion slip. You stopped putting in the extra work. You show up and try hard, but most of the time you don’t feel like going to that dark place where your muscles ache and burn and your eyes sting with sweat. That place that made you fall in love with CrossFit from the start. You say it’s changed, but it hasn’t. 

CrossFit has been there all along.

New members join the gym every day. You see them experience it. You can’t help but smirk when coach mentions burpees and thrusters in the workout and you know the new guy is in for a rude awakening. You can’t wait to cheer them on as they push out the last rep. With a face contorted between relief and anguish as they collapse on the floor.


That’s why this is your most important CrossFit Open ever. 


Because there’s a piece deep inside of you that still burns to be pushed. That you must go through the fire and flame and see if you can come out the other side. That you need to find new purpose in that 7 minute AMRAP, because you know that the biggest enemy you will ever have to face is between your ears. And every time you overcome that little voice telling you to quit something inside of you changes and you feel a pride that can’t be faked. 


That’s why this is your most important CrossFit Open ever. 


Because of the friends you’ve made in the gym that have changed your life. From the inspiration you’ve gotten from every member who has lost the weight, or quit the job, or said “Never again” to that habit. 

For the community. For your family. And for you. 

Make it happen. Register HERE.

Why 20 Committee?

Show Up

Work Hard

Have Fun


Nothing you do will make more of an impact than these 4 actions. The cool thing is you can apply these actions to nearly anything in life and, depending on how quickly you apply the 4th (REPEAT!), achieve positive results.


For those of you unaware, our 20 Committee is reserved for those who are hitting 20 exercise sessions per month, typically comprised of mostly CFK classes and 1-2 home/travel workouts per week. The point here is that we move WAY more than we are sedentary, because movement is the key to longevity.


At CFK, your coaches want to see your name on the 20 Committee board every month! The more consistently your name is on the board, the more quickly you’ll progress toward your goals, no matter what they are.


If you’ve been on the board consistently, please accept our virtual fist bump and keep up the great work! If you haven’t been hitting your goals, start with this question:




If you’d like to speak with a coach about your goals and set a plan for hitting the board, we’d love to chat. Just hit us up for a quick 30-minute check-in here: https://crossfitknoxville.com/member-check-in/



…Log a Home/Travel WOD so it counts toward the 20 Committee?

Open the Wodify app and navigate to “Class Schedule”. Filter the Program to “Home/Travel WOD” and click “Sign-in”. It should take you to the “Add Results” screen, where you can choose to add a performance.

…Add performance to a Home/Travel WOD

From the “Add Results” screen, search a benchmark workout or click “Create a Metcon” and add it!

NOTE: A performance log is not necessary to get on the 20 committee, but it is recommended for tracking your performance history.

…Find the programmed Home/Travel WOD?

In WODIFY, navigate to “WOD”, and filter to “Home/Travel WOD”

…See my attendance history?

Login to www.wodify.com on a web browser (not the mobile app), click “My Profile”, then “Attendance”



Q: What kind of workout should I do if I can’t make it to the gym?

A: We have 3 optional workouts that can be done at home with little or no equipment

  1. Travel WOD Blog PostAll bodyweight movements with no equipment needed
  2. WODIFY: Home/Travel WOD Program – Some modifications may be needed depending on equipment access. Sub a similar bodyweight movement where needed. Air squats, push-ups, sit-ups, lunges, etc.
  3. WODIFY: Community WOD program – Even though we only have a Community WOD class programmed on Saturdays, there’s a workout of the day listed every single day in WODIFY! Some modifications may be needed here as well.

Q: Will signing into a Home/Travel WOD count against my attendance limit, if I’m on a 13 visit/month membership?

A: Nope! The Home/Travel WOD classes don’t count toward attendance limits, so you should still make the 20 committee!

Q: Where can I see how many classes I’ve attended this month?

A: Sign-in to www.wodify.com on a web browser (not a phone app), and click “My Profile” in the upper right-hand corner, then “Attendance” on the left menu. This will show all historical attendance logged in Wodify.

Q: What qualifies as a Home/Travel WOD I can count toward the 20 Committee?

A: Depends on intensity. Any of the 3 options above count, and anything you make up on your own counts if it’s done with appropriate intensity. If you do 10 minutes of fast burpees, that would be a significant stimulus to qualify as a workout. Typically, the lower the intensity, the longer the required duration.

Walk – over 40 minutes

Bike – over 30 minutes

Jog – over 20 minutes

Run fast – Intervals are great! Total work/rest should still be over 20 minutes


Q: Does Yoga count?

A: Absolutely, if it’s more than 30 minutes. Any sort of functional movement practice moves us forward from a health and longevity standpoint. We choose CrossFit because it covers all aspects of fitness and Yoga, spin, cardio kickboxing, Zumba, Barre, Krav Maga, etc… are all great supplementary workouts. Mountain biking, weekend run in the neighborhood, hike in the smokies, it’s all great activity!!


Q: Do my workouts need to be “high intensity” to count?

A: No, unless they are short. At CFK, we’re typically going to work with relatively high intensity. When you work on your own, we expect the intensity to be a little lower. Many of our training sessions need to be of medium intensity but high focus. Now, if intensity is going to be lower, we will need to go longer to elicit improvement (i.e. short and intense or long and slow). In your heart, you know if you did enough to call it a workout. The goal is to move well and often and learn to enjoy short-term discomfort for long-term gains.


Q: Can I do a Home/Travel WOD and a CFK Class on the same day?

A: We sure won’t stop you! However, the purpose of the 20 committee is to encourage 20+ ACTIVE DAYS/month. Multiple workouts in the same day can be great in the correct dosages. Once/week, or every-other-week are fine. Performed too often, and 2-a-days will hinder recovery, causing diminishing returns over time. The goal of the 20 Committee is consistency across each week and each month, not cramming on Thursday because you missed Monday-Wednesday. It’s better to workout once/day Monday-Friday, than twice on Wednesday and three times on Friday.


“Each year of the Open is filled with memorable moments. Stories of first muscle-ups, personal breakthroughs, and the beginning of lasting friendships are often sparked during the five weeks of competition in the Open.” -CrossFit.com


The CrossFit Open is celebrating its 10th season! It gets better every year, and while there have been many changes to its format over the years, it remains the single greatest test of pure fitness we have. Whether this year’s open will be your first, or your tenth, you’re bound to push to new heights and discover previously unknown capabilities during the Open!


“But I don’t like to compete, I just want to get fit and have fun.”


Great! That’s what the Open is all about. You don’t have to compete with anybody if you don’t wish to, but just by participating and committing to 100% effort for 5 weeks, you’ll:


  1. Push yourself harder than you have all year, likely setting a PR or doing a movement you’ve never been able to before. Each year, at least a handful of CFK’ers get their first pull-up, toes-to-bar, muscle-up, or set a weightlifting PR.
  2. Learn to go to places of discomfort that you weren’t sure of before, thus setting you up for a more successful year of training in 2020 and gaining you the much coveted mental toughness to overcome other obstacles.
  3. Have an absolute blast tuning in and hanging out each week with all of your CFK buddies, cheering each other on, high fiving, chest-bumping, and ringing PR bells.


Regardless of if you compete with yourself or anyone else, the Open workouts are still just workouts and will be normal training days for those not testing.  All our workouts are as difficult as you want them to be and these will be nothing different from that standpoint and should not be skipped.


  1. Sign-up for the CrossFit Open HERE.
  2. More information HERE



Thursday, October 10: 20.1 (First Open WOD) released online here

Friday, October 11 – Friday, November 10: Workouts 20.1 – 20.5

Friday: CrossFit Classes – all classes, all day, each Friday will perform the Open WOD (One heat each class, no judges)

Saturday: CrossFit L2 @10: 15 am, both locations: Open WOD (with judges)

**If you intend to register as an athlete at CrossFit.com and will require a certified judge, you must also register as a judge and pass the judges course here so that you can also judge for someone else on Saturday!

Friday, November 8: Workout 20.5 – Friday Night Lights / “FRANsgiving” Potluck!

The final Open WOD, crossed with our Thanksgiving celebration! Don’t worry, we won’t be doing “FRAN”… unless that’s what 20.5 turns out to be!

Location: CFK West

Time: 4pm – 8pm



Q: I’m not sure if I should do the Open, should I?

A: Yes. Regardless of age, training history, current abilities, physical limitations, or any other potential excuse, EVERYONE will benefit by participating in the Open. There is a scaled division, and at CFK we will have a beginner version of the workout each week.


Q: Should I register online?

A: We STRONGLY recommend it. The online leaderboard is very cool, and has improved over the past 2 years with the ability to create custom leaderboards for individual gyms (CFK will have one), as well as optional filters for age, occupation, experience level, and many other options. You can see your performances year-over-year, providing a yearly benchmark to track progress. Plus, it’s an added layer of ACCOUNTABILITY!

NOTE: It’s not required to register online, and CFK makes no money on your registration. All registration fees go to CrossFit HQ.


Q: I’m new to CrossFit


I haven’t been consistent lately, do I really need to be testing?

A: No, not at all.  But… you should still do the Open workouts because they are great training days just like all CrossFit workouts! Work within your means and follow the principles of MCI (Mechanics, Consistency, THEN Intensity). The Open will give you a weekly focus/event to anticipate, keep you consistent during a time where distractions are everywhere, and you’ll have a great time cheering your friends on and talking/tweeting/hashtagging within the community each week.


Q: Which division should I compete in?

A: You don’t need to designate it right this moment. See what the first workout is, view the scaling options, and then decide. You can take it week-by-week, or determine it now and stick with your division the whole time, regardless of the workout. You can’t mess it up!

*We do recommend staying in the same division throughout the open, regardless of the workouts.  It’s good to see your weaknesses and if you switch back and forth you can miss out on valuable lessons.

Q: When will we be doing the workouts?

A: Two Options – Friday during classes, or Saturday during the L2 workout at 10:15 am.

NOTE: Those who register online as an athlete must be judged by a certified judge and also become a certified judge to score someone else. Saturday will be the only scheduled option with judges, so if you’re registering online you’ll need to come on Saturday!

**EVERYONE who registers as an athlete online is asked to also register as a judge and pass the online judges course which can be found hereThis ensures that we have enough judges on Saturdays!


Q: What if I can’t make Saturdays for the Open throwdowns?

A: If you are registered online and can’t make Saturdays, then you’ll need to find a buddy who’s passed the judges course to judge you during off-class hours, or in the auxiliary room, if available.  We will be very accommodating but cannot interrupt other’s workouts or disrespect their time.


Q: What is the deadline for submitting scores?

A: For the CrossFit Open (online), you’ll need to submit prior to Monday at 8 p.m. EST. each week.


Q: How do I submit my scores?

A: For the online competition, submit at https://games.crossfit.com/


Q: What exactly is the CrossFit Open?

A: Besides being the biggest single fitness event in the world, it’s the first way for professional athletes to qualify for the CrossFit Games, as each national champion from every nation with a CrossFit affiliate worldwide will receive an invite. For most of us, it’s 5 weeks of tough workouts, PR’s and high fives. Plus, what’s cooler than seeing your name on the same leaderboard as the greatest athletes in the world?