CFK Weekly: January 15, 2023

Upcoming Events!


Train with Wes Kitts

Want to Olympic Lift with an Olympian?  Come out on the 21st to train with our newest coach and Olympian Wes Kitts!

Location: North

Saturday 1/21 @ 11AM


Pilates & Yoga

w/ Ashleigh Howard

From Ashleigh: “Hey CrossFit peeps! I am excited to able to offer you some Pilates and Yoga in a fusion class. Pilates will focus on small stabilizing muscles which will allow you to reach new performance
levels in CrossFit. Yoga will allow you to improve your coordination and balance as well as stretching and
lengthening your body. I hope to see you there!”

Location: West

Saturday 1/28 @ 11:15AM


Programming Sneak Peek!

Monday:

5×5 Back Squats Across. Then we have a short but sweet ascending AMRAP that will see if you can keep your legs moving.

Tuesday:

Pull & Push gymnastics strength training. Then it is time to test your grip and see what you can do!

Wednesday:

Core & Shoulder stability to get the day going. Our Metcon after will keep in theme and see how many rounds you are able to turn out!

Thursday:

CrossFit Games Open WOD 18.2 & 18.2A!

Friday:

Barbell Rows for Strength. Then you’ll be looking at a 21-15-9 with a twist, bring your grips & do your hand care before this on! This is a great test of how you can handle some volume in a shorter window, scaling wisely (if needed) will make all the difference today!

Saturday:

You go, I go Partner WOD. This will be a fun one to cheer on your friend as yall work together on this chipper.



Save the Date!


The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: January 8, 2023

New Coach Alert!

CFK would like to introduce you to the newest member of our coaching team…Wes Kitts.
Wes is a Knoxville area native, graduating from Halls high school and first learning the sport of weightlifting at CrossFit Knoxville.
He is a husband and father of two little boys.  He is also a world class weightlifter. Wes is the American record holder in the snatch and clean & jerk, he is a three time Pan Am Games Champion and represented the United States at the Tokyo Olympics.  His current goal is to run it back in Paris 2024.
Wes will be contributing to the CFK community by running weightlifting classes, providing opportunities for members to train along side him and running seminars.  We are really excited to have an athlete of his caliber being a part of what we do and help make us all better.
Welcome Wes, glad to have you.
(Check out the on the calendar section below for a opportunity to train with Wes and other things on the calendar)

Programming Sneak Peek!

Monday:

Bench Press to start the week, building to some heavy singles! Our 21-15-9 Metcon will test your Threshold on a few movements. (Don’t forget your hand care or grips for this one)

Tuesday:

Bringing back the KB Snatch for some strength today. Then we have a Threshold Metcon, working your posterior chain, where you get some rest built in.

Wednesday:

Front Squat Complex to start the day. Then with the open 5 weeks and 1 day away… 17.5!

Thursday:

Working on Gymnastics “Pulls”. Then a Pacer Metcon with some Moderate to Heavy Deadlifts in the mix!

Friday:

We are going to work Hang Power Cleans for a Triple & get Sit ups in during a alternating EMOM. Our Metcon to follow with have full Power Cleans paid with a gymnastics “press” in a ascending AMRAP!

Saturday:

Who doesn’t like a good Partner Chipper with a Sandbag! Your partner and yourself will alternate turns trying to maintain pace.



Save the Date!


Train with Wes Kitts

Location: North

Saturday 1/21 @ 11AM


Pilates & Yoga

w/ Ashleigh Howard

Location: West

Saturday 1/28 @ 11:15AM


The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: December 4, 2022

Row-vember Shout-Outs!

After 30 long days and literally over a million meters rowed…

The winner of the 1 month free membership and one to give away is Jake Eskola!!

Despite dealing with the flu, some unexpected home repairs, holiday travel…rumor is he took his rower with him, he managed to row over 250k meters in the month of November!! That’s an average of over 8k per day!

In an act of true kindness Jake has donated his prize to another member of the CFK community ❤️

We also want to recognize AnneMarie DeMoes who also rowed an amazing over 200k meters as well!

Truly so many of you were amazing…Jenny A., Michael S., Chris P., Josh K., Coach Jody all over 100k!

So many more over 50, 60, 70,000!
Multiple finishers of the 1/2 marathon row! Such an amazing month!

We are truly blown away by the turn out, the commitment and the community of the entire month.


Programming Sneak Peek!

Monday:

Starting off the week with some Accessories. Then our Metcon is going going to test you Toes to Bar and ability to cycle a DB with a elevated HR!

Tuesday:

Heavy 3 Front Squat! Our Metcon for time is going to see how your legs can hold up!

Wednesday:

Working on our Pull Up/Muscle Up Skills today! Then you and 2 other partners will tackle stations and accumulate Cals.

Thursday:

5×3 Squat Snatches or Power + OHS. Our Metcon to follow will be fast, try to hold onto your jump rope!

Friday:

FIGHT GONE BAD! Classic Benchmark accumulating REPS!!

Saturday:

We have a great Pacer today! It is going to use all parts of you upper body to get this one done!



CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially starts December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: November 20, 2022

Thanksgiving Schedule!

Black Friday Sale!

We have some great deals Available for our Members!

Sale Last 72 Hours Only! Black Friday Nov 25 – Sunday Nov 27


Programming Sneak Peek!

Monday:

5 x 3 Strict Press to start the week! Then we have Metcon for Time that will test fatigue and see what you can get out of your shoulders!

Tuesday:

We are hitting some heavy Back Squats today! Then are are going to take on the Secret Service Snatch Test!

Wednesday:

Structured Power Cleans today on the 2 Min! Then we get 3 Rounds for Time with Pulls and explosive work!

Thursday:

Thanksgiving Day! The Gym is closed but we’d love to see you out at the Hot to Trot 5k/10k! We also need Volunteers for the water table sign up here! Not Running or Volunteering?! Get a 3-5mi Ruck in then Feast!

Friday:

Limited Schedule today! 8:30AM & 10AM today! Everyone is Welcome! Time to move and burn off some Calories!

Saturday:

Half Marathon Row Day!!! We have 2 Class Times 8 AM for Individuals and 10AM for Teams! If you aren’t Rowing we would love for you to stop by and cheer fellow athletes on!



CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • The Next Week is Free! Try it out and see if it works for you! Check your WODIFY APP!
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially start December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!



November is….. ROW-VEMBER!

This is a great opportunity to log some meter compete over the whole month and gain some cardiovascular fitness! Check the Leaderboard in each gym and get after it!

Save The Date:

November 26th – 1/2 Marathon Row


Calling all Runners! Volunteers NEEDED!!

Hot to Trot 5k/10k this WEEK!!!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: November 13, 2022

CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]

Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • The Next 2 Weeks are Free! Try it out and see if it works for you! Check your WODIFY APP!
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Programming Sneak Peek!

Monday:

We are building some Posterior Chain strength to start the week! Then the Metcon will give you an opportunity to pick your poison.

Tuesday:

Get ready for some Barbell. We have a Hang Power Clean complex that finishes with a Jerk! Then “DT” but with a bit of a twist, this one isn’t for time.

Wednesday:

Let’s get ready to get some grip work in! The Metcon to follow will get you moving fast. Careful not to go out the gate too hot in this one. It’ll be easy to do. The goal is to maintain continuous output for the entire AMRAP.

Thursday:

Great day for Gymnastics Strength Training (Pull Ups & Dips EMOM). Our Metcon will work on another push with your HR elevated in sprint style intervals!

Friday:

5 x 3 on a Power Snatch! We finish your Friday with a Challenge to see if you can keep holding on and keep lock in to avoid a penalty.

Saturday:

Time for you and a Partner to have some fun! Each Partner will be working at the same time with to alternating tasks!



Save the Date: Battle Cancer Team Event

November 19th @ CrossFit Mayhem

  • Battle cancer is taking over CrossFit Mayhem on 11/19 and we would love to sent some teams of 4 to the event to help support the cause! If you and any friends are interested in signing up, we’d love to help get teams together.
  • We ask that all interest athletes interested athletes E-Mail Dave L ( [email protected] ) so we can help facilitate building your team and make sure you get signed up with our discount codes!
  • More information on the event can be found by following this link.

November is….. ROW-VEMBER!

This is a great opportunity to log some meter compete over the whole month and gain some cardiovascular fitness! Check the Leaderboard in each gym and get after it!

Save The Date:

November 26th – 1/2 Marathon Row


Save the Date:

Dr. Kim is Back with another Core and Floor Workshop. November 19th, 2022


Calling all Runners!

Hot to Trot 5k/10k is 1 Week away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

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CFK Weekly: September 4, 2022

To all CFK Members,

 

  The goal or “tag line” of CFK for many years has been to “inspire a fitter Knoxville”.  But what does that really mean?  To me, to our team…it means we are helping people work towards their health and fitness goals regardless of what they are, no matter how big or small.  Whether it be a weightlifting meet, running a marathon, a first pull up, or your knees not being in pain while walking down stairs.  None are any more or less valuable, or more or less important to us.  “The needs of the Olympian and the grandparent differ in degree, not in kind.”  The things we all need to make progress on our own fitness journey are more similar than we realize.  The amount of weight, volume (number of reps) and speed at which they are performed will be different.
  We work towards these goals with “constantly varied, functional movements, performed with intensity”, “across broad time and modal domains”.  It’s literally the ethos of CrossFit.  We do different things, different lifts, different movements all the time.  It’s not about “muscle confusion”, that’s not really a thing, it is about minimizing the “holes” or gaps in your fitness.  We do “functional movements”, things that generally involve many muscles or muscle groups and force your body to work more as a complete unit.  The goal of these types of movements is to better understand how our body actually works and to make day to day life easier.  We may never perform an overhead squat outside the gym, but if we are capable of doing them the rest of our daily activities are probably more easily accomplished.  We occasionally “isolate” and work individual muscles but not all the time.  Accessory work is to complement our training and target smaller muscles or groups that help facilitate the bigger lifts.  Then last but not least is the intensity aspect.  That is truthfully a bit of a relative term and does differ for each of us.  We all have different strengths and weaknesses, levels of fitness and capacity to do things.  Intensity IS generally where the “magic” happens, but it also needs to be appropriately managed.  When we work harder we force our bodies to adapt greater.  However sacrificing technique, movement quality and safety to achieve greater intensity is not the answer and should never be the goal.  Once we have established we can move well, then we can move fast.  There is no shame in slightly altering a workout or movement pattern to move better and achieve the desired stimulus of a workout in a safe way.
  “Across broad time and modal domains” means the length of the workouts will change day to day.  Sometimes they will be shorter and more intense, other days they are longer and require more pacing.  If you run 2 miles every day, you will become pretty good at running 2 miles.  However you may not be very good at running 1 mile really fast or being able to endure running 5 miles.  Again we want to minimize the gaps in our fitness.  We may individually gravitate towards certain things or workouts, and that’s ok.  But we want to at least expose you to different things and allow you the opportunity to improve across the board.  We made a social media post a couple weeks ago about the 10 General Physical skills…cardiovascular endurance, strength, stamina, flexibility, power, coordination, speed, balance, agility, accuracy.  Being fairly adept at each of those in different length workouts, using barbells, gymnastics, running, rowing, all the different things we do in class will give a pretty broad spectrum of fitness.
  The reason for all of this is to explain a little more of the “why” in what we do at CFK.  Why it is important to us, why we think it is important for you.  For some that have been around a while this may not be anything new.  But a reminder from time to time is never a bad thing.  I open my CrossFit Level 1 manual from over a decade ago to this day to remind myself of the basics and the foundation of what we are trying to achieve.  For newer members this may be the first time this all has been explained to you at this length, sorry I am long winded even typing.  But it is important to know and understand these things.  To trust the process.  To know the coaches at CFK do truly want what’s best for you.  We work hard to constantly improve ourselves to give our best to you, because you deserve it.

Thank you and have a great week,

  Dave


Programming Sneak Peek!

Monday:

LABOR DAY 8AM and 9:30AM Classes only (Burn and CF)! We are doing Cindy today! Let’s cheer fellow athletes on and have some fun! Let’s find a push up variation that allows us to work for 20mins and avoid taking reps to failure.

Tuesday:

Partners today. This Interval Pacer will give you a chance to work but just know that there is more work to do! Let’s see if you and your partner can be consistent on your intervals this will require some RPE Control.

Wednesday:

Wave Loading Back Squats! Use Wodify to get your working percentages today. Then is the Metcon we have Power Snatches with your ability to go unbroken being tested!

Thursday:

Chipper Intervals! You’ll be Hanging (On a Bar) and Hanging (With a DB) today these rounds are intended to be done as unbroken as possible. Go fast, get more rest, go to slow and you’ll be working again before you know it. In this one it is important to find the best “aggressive” threshold pace but don’t go to hot because you will not have enough time to recover. Total working time is scored today.

Friday:

Barbell Friday! If Squat Cleans get you excited then get excited for this complex building to a heavy weight! Following up the complex this EMOM will get you cycling the barbell!

Saturday:

Hero WOD “Nate” today! Time to put your gymnastics skills to work!




IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

Spend some time with Coach Blake and take a deeper dive into squats, if you are looking to improve your numbers or adjust your squat this is the Seminar to be at!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, August 14, 2022

Programming Sneak Peek!

Monday:

Let’s start out this week with some with some Accessories! The Metcon that follows rewards how well you can maintain your Threshold. You get to earn your rest in this one.

Tuesday:

Skill work on the ropes. Then an AMRAP that will keep you moving. Let’s get some quality bodyweight movement in today and avoid going to failure!

Wednesday:

Barbell work today! An Ascending weight structure will give you a chance to test your numbers here. Then we’ll see how well you can cycle a barbell on this burner.

Thursday:

Strength & Stability followed up with a Gymnastics Metcon that’ll get you inverted! Great day to work on positions.

Friday:

You and a partner get to attack a fast and furious WOD together with Sumo Deadlifts High Pulls!

Saturday:

Fun Chipper today! Move steady to knock out the work, don’t go out to hot on this one.


Programming Going Forward

Constantly Varied, Functional Movements, Performed at High Intensity, over broad time and modal domains. This is and has been the recipe for success with Crossfit. The presentation may look different but the recipe stays the same.

We are switching the way the WODs will look and be scored. Comptrain (Sweat, Train, Compete) is changing their Affiliate Programmaing and we want to offer the best programming possible. As you have seen over the past few weeks some WODs have been scored Traditionally RX’D or Scaled, we are working back in that direction.

We are going to take what we loved and learned from Comptrain and utilize the knowledge from our ownership moving forward. This gives us the ability to incorporate more skills work, weightlifting, and programming specific to our Athletes (you).

So what does this mean?

The track system we have been following will be going away. If you have become accustomed to your track,  we understand! Coaches are there for you to help set you up for success based on your goals!

 

Please reach out with any questions!



CFK TOTAL & BBQ

Thank you to everyone who came out to West. We had a lot of impressive totals and PRs were had! Congratulations to everyone!

Friday Night Lights: North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

-Event starts at 6PM! Feel free to show up early and start warming up. Athletes will have 20 minutes to complete the Total. 3 Attempts at each lift in order, Squat, OH Press, & Deadlift.
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, August 7, 2022

Programming Sneak Peek!

Monday:

Push Press today! Then we are doing a fun AMRAP with rounds of rest where we get to cycle a barbell with some fatigue built up. How consistent can you be while trying to maintain a high output?

Tuesday:

Let’s start today with some controlled movements and develop some strength that transfers to more advanced movements. 5 Rounds of the following Metcon will test your Threshold ability on one if not more movements, you have to keep moving on this one.

Wednesday:

Power Snatch Complex? Yes, please. Let’s dial in that technique and then use it. During this Benchmark sandwich you get to build a strategy and see if it pans out!

Thursday:

We have a solid pacer here today! Steady wins this race, find a pace and let’s get after it. Keeping your split times is great to see if you can maintain effort and dial not crossing over that Anaerobic line. Then lets get some quality work in on the rings!

Friday:

CFK TOTAL Tonight at West! We’d love to see you out if you can make it, let’s test those strength gains (Sign Up) or cheer your friends on! Speaking of friends grab a buddy or make a new one for this WOD! We have some work before the WOD as well but today is all about KB and Core control!

Saturday:

The Chief! Can you hit it hard and consistent today? Let’s see who can add up rounds and reps in this sprinty WOD.


Please welcome the next newest addition to the CFK coaching team, Coach Dustin!  Dustin is not only one of our coaches but is also part of the new ownership group at CFK.

Dustin has many years of CrossFit coaching experience including being the head coach, director of programming and co-owner of CrossFit Pistol Creek in Maryville.  He has received his CrossFit Level 1 and 2, also completing the CrossFit Gymnastics course.
Dustin, his wife Ashley and daughter Harper are a CrossFit family through and through. They are passionate about the CrossFit community and all it encompasses. Dustin truly wants to help people make progress and become the best versions of themselves.  While not only possessing technical coaching ability, he will often be the biggest cheerleader of your successes.
Welcome to the team Dustin!  We are really excited to have you!!


Save the Date: CFK TOTAL & BBQ

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs.
-First heat starts at 6:45pm, athletes get 20 minutes for 3 attempts at 1 rep max back squat, then strict press, then deadlift.
-Heats run roughly every 25 minutes.
8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area.
-More Specifics for North coming next week!
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**


Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, July 31, 2022

Programming Sneak Peek!

This week we are going to expand on the workouts a bit to give you a chance to better prepare for the week ahead and plan for the stimulus to help you maximize long-term results!
-Monday: Front Squats Today! Continuing on our Strength Cycle getting ready for the CFK Total. We are going to follow this up with some 400m repeats… This will present an awesome opportunity to truly get faster! 
-Tuesday: 5 Rounds with lots of “pulling” today. This longer Threshold workout (don’t worry we have built in rest) will test your ability to repeat efforts and get some high volume work in! P.S. Shave down those calluses.
-Wednesday: Bench!!! Let’s balance out all of that pulling from Tuesday with some push. 5 x 2 on the Bench. The following AMRAP will be a spicy and fast shoulder and quad burner!
-Thursday: 5 Rounds today. This one is going to get your heart rate up and challenge you to hit big sets (Threshold ability with each movement) in order to keep up with the clock. Don’t worry you get rest time built in today too!
-Friday: Deadlifts today! Let’s get that deadlift technique down before the CFK Total, with these deadlifts form is everything. The post strength Metcon is going to challenge your grip and ability to keep yourself moving. None of the rep schemes are very big but don’t let that fool you. 
-Saturday: Partner WOD on a Saturday! Let’s get out the Sandbags! Partners are going to be working the whole time as they grind their way through a carry while the other get to move a barbell, do some rope climbs, and box jumps!

Introducing… Coach Lindsey!

CFK would like to introduce you to the newest member of our coaching team!  Meet Coach Lindsey!  She, her husband Joey and daughter Raelyn recently moved to East TN from Texas and have joined us at CFK North.  Lindsey has been a part of CrossFit and coached for over a decade.  She has not only her CrossFit Level 1 and Level 2, but many other fitness certifications as well, including being an OPEX Coach. She has formal education in both Athletic Training and Kinesiology, along with practical application working in both those fields.

The part Lindsey is most humble about is her decorated athletic background.  Lindsey is a four time Regionals athlete, three times as a member of a team and also once as an individual athlete.  In 2021 she also competed at Nationals of the Tactical Games.  Needless to say we are very excited to have her as not only a part of our coaching team, but also our community.  She has a great deal of knowledge and athletic experience, but also many years being a part of a CrossFit community and understands what helps make them great!  Welcome to the team Lindsey!



Save the Date: CFK TOTAL

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs

8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area
Drinks and snacks will be provided, the amazing Chelsea Donaldson, a.k.a. “chubby_behem0th” will be baking up a storm for us yet again!!
Prizes for top 3 male/female athletes!
Sign up sheets coming soon!  Don’t miss this awesome opportunity to get together with the community, move some heavy weights and enjoy delicious treats!!!


Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, July 24, 2022

Programming Sneak Peek!

New week, new gainz!

Monday: Kettlebell strength work followed by a 10 round MetCon!
 
Tuesday: Strict Press day!
 
Wednesday: Shhhh, its a surprise, even for me! Seriously, I don’t know what it is…
 
Thursday: A nice sweaty Thursday AMRAP followed by some accessory work!
 
Friday: Some Pull Up skill work followed by something with major “Cindy” vibes.
 
Saturday: Teams of 3, grabs some friends and have at it!
 
Make it in to class this week!
Much Love,
Coach David

Guess Who’s Back, Back Again:

Coach Adrianna is back, Tell a Friend!

We are excited to announce and welcome back Coach Adrianna Felix to the community! Her passion for CrossFit and the CFK Community has us jumping for joy! Make sure to catch a class with her soon!



Save the Date: CFK TOTAL

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights of the “CrossFit Total”. Be on the look out for more details.

 


Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google