Week In Preview, January 17th, 2021

 “I’ve failed over and over again. And that is why I succeed.” 

– Michael Jordan

Coach’s Corner:

Recovery Crash Course Series



Coaching doesn’t stop once an athlete is injured. It’s easy for a trainer to say “Go ride the bike for 30 minutes and we’ll see you back tomorrow”. We would like to think at CFK we dig a little deeper. In fact, we enjoy getting into the weeds with our athletes!

Check out this blog post from Coach Wayne and on how he would adapt a training plan for a potential client with chronic knee pain!

Featuring CFK’s Very Own Phillip Burgess!!




Weekly WODs: 



Crossfit  – Foot Work Practice

If you haven’t ever done a split jerk then today is your day. Our two part conditioning contains ten minutes of split snatches and sit-ups followed by 3 minutes of max bike calories. It’s important to lower the load if you can’t own the split position. It’s a great day to prime new motor pathways.

Burn – Static Sweat Session
In our alternating 3 movement 15 minute EMOM we’ve got devil’s press, hollow holds, and rower calories. You might want to take a chance today with some heavier dumbbells for the devil’s presses!


Crossfit  – Hinge Pattern Practice

Hold onto your hamstrings! We’ve got 6 rounds of explosive speed and strength planned for day 2. Our movements include box jumps and deadlifts. Athletes will need to pick their deadlift loads wisely in order to add weight in the second half of the workout.

Burn – Drop it Like a Squat
We’ve got a longer duration AMRAP for today’s burn class. Athletes will push the pace on a 200 meter run, abmat sit-ups, and dumbbell front squats. Our workout will test each athlete’s ability to get after the runs after large sets of squats.


Crossfit – Test Day + “Punch Out”

We’ll take 20 minutes to build to a heavy 3 rep thruster followed by a task priority conditioning WOD. Our workout will see how fast you can blast through a lengthy running interval, 30 thrusters, and 30 lateral burpees over your bar.

Burn – Shoulder Sizzler
It’s a great day to find out how long 45 seconds actually is! Each movement in today’s workout will be performed for 45 seconds followed by a 15 second rest. Our 3 round workout includes push-ups, plate ground to overhead, jumping lunges, and ring rows.



Crossfit – Lower and Slower

Our workout for today will be a great time to test your endurance. All movements will be performed at about 70 percent of each athletes maximum effort. Some of the movements include double-unders, Russian Swings, goblet reverse lunges, toes-to-bar, and single kettlebell suitcase carries.

Burn – Scorpion King
Our buy in and cash-out style workout has 400 meter bookends. In between our runs we’ll be smashing double dumbbell deadlifts and box jumps. It’s key to pick a box height we can move consistently with today.


Crossfit  – Push/Pull Day

It’s all about chest and back today as we tackle 3 minute intervals of 500 meter rows and floor presses in the remaining time. It’s best to pick a rowing distance you can knock out in under 2:00. You’ll be leaving the gym with a proud chest in no time!

Burn – Death By Thrusters
You did read this correctly. “Death By Thrusters” is coming your way! It’s an ascending rep EMOM workout of thrusters that increases by 1 rep until the time cap. Good luck and stay in the fight.


 Crossfit/ Level 2  – Both Classes will Perform the Same WOD

We’ll work to a heavy 1 rep squat snatch at the beginning of both classes today. We follow it up with an “Isabelish” style conditioning workout. Our workout is 30 power snatches for time with 5 front squats added at the top of every minute. In this workout, you should feel like you can perform 3-5 reps of power snatch at any time.

Burn – Saved By The Bell
Hate Burpees? We do too! However, you’ll get a break from burpees as you perform large sets of kettlebell swings and bike calories today.

Recovery Crash Course : Patella Tendinitis

“Are you moving poorly because you are in pain? Or are you in pain because you are moving poorly?
-Gray Cook


 Guess how good you’re getting at box jumps by not doing them?

Are you tired of being nervous on box jumps, lunges, or step-up during the pre-wod brief? Some things don’t get better with time and,  it’s at that point that we must seek other avenues of approach. Many athletes have used the coaching staff at CFK as a resource in pain management. We’ve seen athletes make major strides in their performance by training movement patterns to fix problems.

As a student physical therapist assistant and lifelong fitness enthusiast, I’ve gained an appreciation for human movement patterns. It’s not uncommon for me to spend a Saturday night researching new ways to dial in an athlete’s squat (Nerdy, I know..), or searching for creative ways to decrease persistent elbow pain. Some of my most enjoyable times coaching have been showing athletes  how to perform special mobilizations and stretches that alleviate pain and eliminate stiffness.

CFK has a set of principles that allow the coaches and athletes to strive for fitness gains while reducing the risk of injury. Our principles, or the 3’Ps as you may have heard them called hold true in any aspect of training or rehab.  If you’ve heard the 3 P’s in class you’ll be happy to know that they are also used in our injury recovery sessions. If you have no clue what the 3 P’s are, let’s review.

Positions:  Every movement has a specific positions that must be achieved.

Parameters:  These are movement guidelines that help athletes move safely and reduce injury

Progressions:  Each movement has a specific progression or regression depending on the needs of the athlete.

What’s Patella Tendinitis and What Causes It?

 Patella Tendinitis is caused by overuse, and is typically seen in athletes that perform repetitive explosive exercise. Overuse of this tendon is caused from high compressive force causing small tears in tendon tissue leading to inflammation and swelling. It’s characterized by pain coming from the inferior aspect of the knee cap, and is often confused with quadricep tendinopathy that is located above the knee.


Immediate Actions to Take

This particular injury is from overuse, so athletes should take extreme caution in exercise selection. Providing an atmosphere where the tendon can actually begin healing and not become re-injured is critical. Many of the exercises I would suggest would reduce the load on the tendon, but provide a strength building stimulus to surrounding muscles.


Load Tolerance is the Name of the Game


Goal #1:  Stiff Tendons are Strong Tendons

My plan of attack at the beginning stages of this injury is to build stiffness in the patella tendon. By creating  tendon stiffness our load capacity for exercise and movement increases. Isometric loading keeps muscles in one position and does not allow them to contract or lengthen.  These types of exercises are usually performed in static positions. Exercises like wall-sits and spanish squats will be used to provide a stimulus to nearby muscles(quads, glutes, hamstrings), but not allow compressive force or friction to be placed on the injured tendon.

Ex. 5 sets of 45 second Spanish Squats

 Ex. 5 Sets of 45 second Wall Sits

*Shoutout to Phillip Burgess for the awesome technique!

Goal #2: Single-Leg Strength

It’s always important to add single leg training to any exercise  program.  Single leg training addresses any asymmetries  or weaknesses that are likely to go unnoticed in double limb stance. The term Isotonic used to describe the consistency of speed across a full rep of a movement. Isotonic movements allow the athlete to move throughout the full range of motion without tension change in the muscles.  We will be performing a variety of exercises in this portion that include Bulgarian split squats, split squats, and reverse lunges. Our focus will be increasing our load tolerance and accessing range of motion on the injured side.

Ex. 3-4 Sets of 15 quality Bulgarian split squats with a focus on stability and control



Goal #3: Take Flight Again

Now that we’ve built the pre-requisite load tolerance for more normal activities we can begin to introduce jumping exercises.


Goal #4: Back to Bending Bars and Causing PRs

You can return to training at this point, but it’s always a good idea to keep the rehab exercises in your back pocket to avoid future injuries. It’s a good idea to use these as accessory movements post-workout in order to keep your tendons strong and stiff.


Are you mobilizing??

“It’s not enough to exercise, you have got to sleep. You have got to drink enough water. You have got to develop a practice around maintenance of your body. You have got to learn how to move right.” -Kelly Starrett

Let’s face it, there are times when movement prep and cool-down take a back seat to the actual workout. You might be guilty of jumping right into your main lift of the day because you’re short on time. Maybe your cool-down consists of some gasping and sweat angels on the floor before lumbering to the parking lot?

All of us need to make time for mobility if we are training hard. Mobility is equal parts injury prevention and performance benefit. If you want to perform at your maximum capability it is well worth the investment of time. I’ll give you a hint, it doesn’t take much! Let’s look at 3 major areas that can make a huge difference in mobility.

3.Thoracic spine


Tight ankles can be a major impediment in your daily training. Maybe even causing you to hit a wall when it comes to squats, deadlifts, clean, snatches, etc.

Our musculoskeletal system generates movement through the contraction of muscles on a series of levers, our bones. Some positions are more advantageous than others and our goal as athletes is to take advantage of these positions to generate more power in our lifts.

Shortened range of motion in the ankle will make it difficult to maintain powerful positions in the squat because to achieve depth the body must borrow additional range of motion. This compensation is often shown by the individual turning their feet out to the sides. This is often a less favorable position for our muscles to produce optimal force from and can increase risk of injury.

To prep the ankles and increase range of motion practice sitting in the bottom position of a pistol (1-legged) squat. A pistol squat forces the ankle of the working leg to dorsiflex, or shorten the angle created at the ankle joint.


The psoas is a tricky muscle that often slips under the radar. It runs from the head of the femur in the hip socket and travels up attaching to the lumbar spine. If the psoas tightens it reduces range of motion in the hip socket and simultaneously pulls the lumbar spine down and in. This usually shows up as pain in the low back.

Mobilize the psoas by exploring positions of hip extension. Think about the backswing of the leg before you kick a ball. This means creating space with movements like the couch stretch. Your low back will thank you.

3.Thoracic Spine

The thoracic spine or t-spine for short refers to the series of vertebrae the length of your rib cage, from the neck down to mid spine. As you can imagine, this area is profoundly impacted by the activities we perform and the positions we keep it in. Sedentary behavior and poor posture will cause the thoracic region to become immobile and lose its ability to flex and extend. This becomes problematic and dangerous especially when overhead movements are involved.

Just like with our ankles, a lack of mobility causes our body to compensate and search for movement in alternative areas when hitting an end range of motion. This means losing stability in order to allow for additional mobility. When the thoracic spine is tight our body finds extra space in the lumbar spine and/or scapula region. Chronic injuries and inflammation tend to spring up in these areas if we continually force this movement during exercises like the overhead press or kipping on the pull-up bar.

These are just 3 areas where mobility can make a huge difference in your performance and your health. If you want to learn more about ways to improve your mobility stop in to speak with one of our coaches today with a FREE intro session!


Coach Alex

Week In Preview, January 10th, 2021

 “A man’s health can be judged by which he takes two at a time – pills or stairs.” 

– Joan Welsh

Personal Training Spotlight:


Are you training or are you just exercising?


So what is exercise, and how does it differ from training?

In a nutshell, exercise is physical stress . An unfortunate aspect of this type of stress is that it lacks specificity. Stress from exercise can take many forms, but we are most concerned with the stresses that occur within the four walls of the gym.  This is excellent for a great majority of people, but can sometimes fall short for athletes who want to see more precise results. Think of exercise as just “going through the motions” at the gym, and hoping to achieve those goals you’ve been striving for. In this type of training there will always be a higher likelihood of being unsuccessful at achieving specific personal goals.

Training is more goal-oriented, and is the culmination of  specific training efforts. The  specificity of training allows for athlete growth, long-term health, and injury-reduction.  Now more than ever, we have the ability to access a never-ending library of fitness media. However, incorrect implementation of these types of fitness programs can lead to overtraining and hinder the “Stress/Recovery/Adaptation” cycle which is critical for success. Our coaches are prepared to deliver training, and not just “exercise”. We implement specific programs to help athletes reach their goals, and are there to guide athletes every step of the way.

Every member of CFK has a different goal, and each athlete deserves a unique strategy in order to reach their goals. Our coaches are committed to making the most out of each training session, and  providing constructive feedback to improve your performance.


Are you content with just exercising, or do you want to train? Let us know if you would like to learn make the most of your training sessions by linking up with a coach for PT!

Click HERE to contact us!




Weekly WODs: 



Crossfit  – Grip Gauntlet

Today’s workout is going to tax the back, shoulders, and grip. We have a 3 round conditioning workout of renegade rows, deadlifts, and double-unders. Our focus will be keeping tension out of the shoulders even after performing large sets of no-pushup renegade rows. If we stay loose and release tension we should be able to crush large sets of double-unders.


Burn – Dip, Drive, Jump
We’ve got a dose of double dumbbell hang power clean & jerks and up-down box jumps planned for day 1.  Our EMOM style conditioning workout will be followed by a static glute pump session.


Crossfit  – Push Pull

Our push pull style workout for the day incorporates both strict and kipping elements. We begin class with a skill session dedicated to either strict or kipping pull-up development. Our conditioning piece will be  three 5 minute AMRAPs of strict pulling and pushing. We have hand-release pushups, biking, and pull-ups.


Burn – Tabata Tuesday
Pick your numbers wisely in this workout. Our goal is to try to achieve the same number of reps across all 8 rounds of each movement. Athletes will be working for 20 seconds followed by a brief 10 second rest. Movements include jump squats, ring rows, strict dumbbell press and calories on a machine of their choice.


Crossfit – All Kinds of Options

Our skill portion at the beginning of class gives athletes a great opportunity to develop their technique with the overhead squat with a moderately heavy load. Athletes will pick their poison in the conditioning session and see if the dumbbell squat clean or alternating dumbbell squat snatch is right for them! We will also be getting after  up-downs in our conditioning.


Burn – Good Luck Chuck
We see this type of workout fairly often in burn class! Our workout is 5 three minute intervals of goblet squats box step ups, Russian Swings, and running. It’s a good idea to scale the run today in order to finish in approximately 45-50 seconds.


Crossfit – Diving into The Dip

Our 25 minute EMOM workout for today will focus on the box and ring dip. Other movements include single dumbbell front-rack box step ups, cardio intervals, and planks.


Burn – Hot Seat
 Don’t be scared it’s not “Death Row”, but it’s close! We have an alternating EMOM of 12/10 calories on the rower and 12 burpees EMOM for 16 minutes.


Crossfit  – Gymnastics Tune-Up

Ready to polish your skills on the bar muscle up? Our workout today is a great opportunity to get a significant amount of practice on the muscle-up even if you can string many of them together. We’ll also be knocking out box jumps and push jerks between our efforts on the higher skilled gymnastics movements.


Burn – Double DB Isabel For Time
Today’s workout is 30 double dumbbell snatches for time followed by two rounds of grunt work. The grunt work following our dumbbell Isabel has lots of walking lunges and farmer’s carries.


 Crossfit/ Level 2 – Cleaning Crew

Both classes are all about the clean! We have a five round conditioning for each class that will consist of running, power cleans, and hang power cleans.

Our level two class will build to a 1 rep max power clean in their added strength session.


Burn – Run Like The Winded
We have large sets of wall balls, dumbbell power cleans, and short running intervals. The runs will be your opportunity to refresh those legs!

A Few Nutrition Tips

Not every fit person follows a diet.

Likewise, not every person who struggles with their body composition lacks self control.

Finding the right foods and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. The body we live in today is a result of many past choices. Our food choices, age, gender, hormones, activities, sleep, and stress and influence how we look and feel. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

  1. Pick your fats
  2. Eat more vegetables
  3. Protein is the foundation of every meal

1. Pick your fats

Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, nuts, and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease. This can be found in cake, fatty meats, butter, and a lot of processed foods.

Fat amounts
Working with an experienced nutritionist is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. Try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

2. Eat more vegetables

Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat. Don’t forget to factor in your post workout shake!

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

Sign up for a FREE intro session here: https://crossfitknoxville.com/get-started/


Coach Alex



Week In Preview, January 3rd, 2021

“Moving isn’t important, until you can’t.”

– Gray Cook

Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!



Weekly WODs: 



Crossfit  – Threshold Training

The goal is to thrive and not just survive in today’s workout. We’ll be testing our gears as we try to maintain an 80 percent effort during our toasty ten minute conditioning workout. It’s a great day to try to keep your heart rate in check during today’s devil’s presses and box jumps. We’ve also added pistol practice to the front end of today’s workout.


It’s all legs on day one! We have bike calories, ring rows, and wall balls. It’s best to choose a wall ball option you can crush 15 to 20 reps with repeatedly.



Crossfit  – Baseline I

We’ve got three baseline tests this week starting with a bodyweight endurance test. We have a max effort 1 mile run followed by an AMRAP of “Cindy-ish” movements! Get ready for lots of squats, hand-release pushups, bar-muscle-ups, and pull-ups.


We’ve got an awesome double EMOM pump session planned for day 2. Movements include push-ups, box dips and box jumps.




Crossfit – Baseline III

Our second test gives athletes 25 minutes to build up to a heavy single ground to overhead. Athletes can go overhead using the clean and jerk or any snatch variation they choose.  Our conditioning piece is a five minute AMRAP of double-unders and ground to overhead.


Our 14 minute AMRAP will smoke the shoulders and grip. We have American swings, goblet lunges, and calories on a machine of your choice.



Crossfit – Quality Strength Session

It’s all about the gains on day 4! We have four rounds for quality of  tempo dumbbell rows, Turkish-get ups, dumbbell front rack holds, and weighted sit-ups.


Burn workout number four this week is a great test of upper-body endurance. We have an alternating training EMOM of dumbbell shoulder to overhead and dumbbell hang power cleans. We’ll separate each weightlifting minute with a 200 meter interval run.



Crossfit  – Baseline II

It’s the last test of the week, and we’ve saved the best for last. Athletes will have 20 minutes to build to a heavy 3 rep back squat followed by two 3 minute intervals of max bike calories and burpees. Get ready to huddle up for a pre-WOD prayer!


Our goal for our burn bodyweight triplet is to stay moving the entire 14 minutes. Athletes will be performing singl- unders, burpees, and air squats.




 Crossfit/ Level 2 – Salute The Glutes

It’s all about legs on Saturday! We have a 2 round workout of Russian Swings, rower calories, and box jump-overs. Your legs should feel quite heavy after completing 100 reps total of each of these movements. Level 2 will have an added barbell back-rack lunge session.


Our Saturday Burn class is unique because it will be performed on a running clock. Athletes should expect to run and perform many different movements with a set of kettlebells or dumbbells. Some of the movements include push press,  alternating snatches, and front rack lunges.

Start 2021 On the Right Foot!

Are you looking to feel better in 2021?!

Do you want to get fun new skills?!

Or maybe looking to make some changes?!

If you said, yes to any of these let me tell you about how CrossFit Knoxville may be right for you!


We have multiple programs so there is an option for EVERYONE!

-CFK Burn

This program is designed to be fast, functional fitness! These classes are only 30 minutes so if you’re short on time this is the program for you! Utilizing bodyweight movements, cardio, dumbbells, and kettlebells you’re guaranteed to get your sweat on and feel great after class!

Still not sold?! Head to our website to sign up for a FREE trial week! No experience required! So, what are you  waiting for?! Click the image below to get set up!

-CFK CrossFit

Our 60-minute CrossFit classes offer the opportunity to gain exposure to the widest degree of complexity, loading, and variance.

In CrossFit, all movements, loads, and time domains are fair game. Workouts can last anywhere from less than 10 minutes to 30+ minutes, but most will last anywhere from 10-25 minutes.

Workouts are highly varied in duration, format, and type. Each session will be different, and you need to be ready for anything!

Our Classes are beginner-friendly and welcoming to all skill levels.

To give you the most effective training session possible each workout can be scaled to your fitness level. Beginners start with a 4-session Foundations course that teaches basic movement patterns, and introduces our training and nutrition principles.

Click the image below and sign up for your FREE intro session!


Designed for those of you who find yourselves working out at home or on the road! We took everything we love from different disciplines and brought them together in one simple, effective program!

We get after it every workout, every day, with a training program built around dumbbell-focused, time priority, high-power output workouts.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning.

Each week of training consists of Full-Body and Push x Pull days, with special weekend focuses of Saturday Squats and Sunday Sweat.

All for $29/month. Click the image below for a FREE 1 week trial!!

-Personal Training

Not looking to do group classes but still want to get in the gym?! All of our coaches also offer personal training!

We can work with your schedule and get you in for a 30 min or 60 min session!!

Prices vary based on coach!

Click the image below to set up your FREE intro session!

CrossFit Knoxville has an option for everyone! So, what are you waiting for?! Let’s all start 2021 off on the right foot!!

Coach Alex

Week In Preview, December 27th, 2020

“Luck is what happens when preparation meets opportunity.”

– Seneca

Coach Alex’s Challenge


All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE



Holiday Schedule

Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 



Crossfit  – When I dip, You Dip, We Dip

Welcome to the swoll patrol! We’ve got strict dips, biking calories, and slam balls in our ascending ladder AMRAP. It’s best to pick a dip option that you can complete 10 reps with when you’re fresh for this workout.

It’s a quick and dirty AMRAP of running intervals combined with the benchmark workout “Cindy”.



Crossfit  – Snatch Complex + Rower Pace Practice

We begin class with a squat snatch complex that includes the full squat snatch, overhead squat, and squat snatch from the hang position.  Pacing is critical in our conditioning as we try to find a repeatable 500 meter rowing effort between intervals of pull-ups and squat snatches.

Our workout is a 15 minute EMOM of alternating movements. It includes kettlebell push press, kettlebell sumo deadlift high pulls, and up-downs.




Crossfit –  GOAT Practice + Buy In, Cash-Out Conditioning

Got any glaring weaknesses? We all do unless you’re Matt Frazier, and even he has things to work on! We’ll spend the first half of class furthering our development of the handstand.  Our workout begins with a 400 meter buy-in run. Upon completion of the run athletes will crush 5 rounds of double-unders and dumbbell hang power cleans. Our reward for completion of 5 rounds of work is another 4oo meter run.


It’s lots of legs in our 3 round workout. We’ve got rower intervals, dumbbell hang squat cleans, and sit-ups.



Crossfit –  “Ball Drop”

Whatever you do don’t drop your ball! Our New Year’s Eve workout is a lower body burner. We have an AMRAP of wall balls and bike calories followed by rest a 1 minute rest. Our rest period will be followed by an additional AMRAP of a max wall ball hold in the bottom of the squat. Athletes will be penalized for dropping their balls.


We’ll climb the ladder and go back down as we complete kettlebell swings, push-ups, and tuck-ups.



Crossfit  – NYD WOD “The 2021 Experience”

2020 has left the building and it’s time for a sweaty grinder! Our theme is 21 reps of each movement. We have push press and box step ups. Every 3:00 on the minute athletes will execute 21 sit-ups.


Burn – NYD WOD “The 2021 Experience”
Our Burn version of the NYD WOD! Exactly the same as CrossFit, but we’ll ring in the new year with dumbbells in the Burn classes.




 Crossfit/ Level 2 –  Pump up the Volume

These aren’t rookie numbers we promise you! Our workout is a descending rep ladder of deadlifts and muscle ups. Our workout has tons of volume. It’s best to scale the weight on the barbell to something that allows each athlete to complete 5 touch ‘n go reps at a time.  If you haven’t been training consistently it’s a great day to pull back on weights and reps in order to train great movement.

Level 2 has an added skill session devoted to developing the transition for the ring muscle-up.


It’s a spicy alternating EMOM of bike calories and burpee box jump-overs. Our goal for today’s workout is athletic movement across the box.

Week In Preview, December 20th, 2020

“Strong people are harder to kill than weak people, and more useful in general.”

– Mark Rippetoe

Coach Alex’s Challenge


All goals in life and in the gym require effort. Your first pull-up, muscle-up, or pistol doesn’t just happen by chance.  Higher skill movements require dedicated time and practice in order to achieve mastery.  Athletes that begin Coach Alex’s challenge will have a one-on-one goal setting meeting with coach Alex followed by weekly mile marker challenges that help athletes in reaching their unique goals.

 Coach Alex is ready to help you with a personalized plan, and assist you with staying accountable throughout all of it.

Sign Up Now!

Click HERE



Holiday Schedule

Thursday, December 24 (Christmas Eve) – Limited Hours (12 Days of Christmas WOD)

Both locations:
8am – Burn
9am – CrossFit
10:30am – Burn
11:30am – CrossFit
1:00pm – CrossFit
*Burn – 45 minute class, CrossFit – 75 minute class

Friday, December 25 (Christmas Day) – CLOSED


Thursday, December 31 (New Year’s Eve) – Limited Hours

 West Location – Last Class 6:45 pm Burn
North Location – Last Class 6:30 pm Burn

Friday, January 1 (New Year’s Day) – Limited Hours ( NYD WOD)

Both Locations:

9 am – Burn
9:45 am – CrossFit
11 am – Burn
11:45 am – CrossFit
12:45 pm – CrossFit

Weekly WODs: 



Crossfit – The Lower, The Better

You’ll be reaching for the lowest score on the whiteboard today as we crush rower calories, dumbbell up-downs and wall-balls. Your score will be your highest round minus your lowest round. The “spread” will be your score. Our goal is consistent efforts across all five sets of our workout.

3 Sets for Max Reps
1:00 Max Cal Row
1:00 Max Box/Bench Dips
1:00 Max KB Sumo DL High Pull
1:00 Max Sit-Ups
-Rest 1:00 between Sets-


Crossfit – Snatch, Burpee, Bike

We open up today’s training session with a strength piece of  power snatches. Our emphasis in the strength component will be the receiving position of the snatch.  Our conditioning workout will consist of hang power snatches, lateral burpees, and a sprint of your choice. Our goal is power output in today’s workout, so rest will be incorporated into each interval.

Triple AMRAP
10 Right Arm DB Thrusters
8 Burpees over DB
10 Left Arm DB Thrusters
-Rest 2:00-
8 Right Arm Thrusters
6 Burpees over DB
8 Left Arm DB Thrusters
-Rest 2:00-
6 Right Arm DB Thrusters
4 Burpees over DB
6 Left Arm DB Thrusters



Crossfit –  CFK Strength Day + Max Effort 1k

We’ll be doing CFK style strength day with a focus on quality. We have 20 minutes to work our way through front squats from the ground, strict-pullups, farmer’s carries, and toes-to-barbell. If you’ve never tried a 1k row it’s a great day to log a score in Wodify! Our best advice for this one is to close your eyes and hang on for dear life.


20 Russian Kettlebell Swings
20/15 Cal Row
50m Double KB Front Rack Carry
1:00 Plank Hold



Crossfit – 12 Days Of COVID Christmas

We’re still doing our annual 12 days of Christmas WOD as scheduled. However, this year we will be making sure there are a few more precautions in place in order to keep us all safe and healthy for the holidays. Our thirty five minute workout is a steady pace grinder that has a little bit of everything!



We’ll also have a BURN 12 Days of Christmas WOD to ring in the holiday! Class will be on a 45 minute timeline to accommodate a longer workout, so come ring in the holiday with this fan favorite!


Friday – CLOSED 



 Crossfit/ Level 2 – NCFit Benchmark “Kettlebell Rock”

We’ve got four rounds of handstand push-ups, kettlebell goblet squats, and pull-ups planned for both level 2 and Crossfit. Level 2 will take the first portion of class to build to a 1 rep max squat clean prior to the conditioning.


Every 2:30 for 6 Sets
100m Run
10 KB/DB Goblet Squats (AHAP)
150/100m Row
10 KB/DB Floor Press

4 Ways to Healthier Habits

Most of us have no problem once we’re at the gym, on the trail, or eating a well balanced meal. An object in motion tends to stay in motion. But, doing the “healthy thing” or the “hard thing” that we know will benefit us can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Get started on your healthy habits with these 4 tips!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.

Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

  • “I’m going to eat healthy today.”
  • “I’m going to have a salad for lunch.”
  • “I’m going to eat a vegetable and lean protein with each meal and avoid eating processed sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.

As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

So how do we actually apply this concept? Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

  • Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
  • Set up your morning coffee and a simple breakfast so it’s ready to go.
  • Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
  • Pick out your gym clothes and anything else you need to start your day off as a success.
  • RSVP/Sign up for the class.
  • Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.

If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.

Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.


Still need a bit more motivation after all that?! How about a FREE intro session at CrossFit Knoxville!! Click the image below to get registered and start your fitness journey today!