Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview, October 11th, 2021

“It’s not the load that breaks an individual down. It’s the load they are not prepared for.”

– Tim Gabbett

 


 

Weekly WODs: 

Monday

Crossfit  – Tempo Bench Day + Bikes and Bars
The weights on the bench press should become slightly heavier this week. The weight you are adding should not compromise your technique or the tempo of your lift. After our strength session we’ll move on to our conditioning. We have five rounds of bike calories and toes-to-bar. Our goal for this type of workout is to maintain consistent RPMs on the bike. Athletes should strive to stay around 60-65 RPMs.
Burn – “Shake and Bake” Benchmark

 

5 Rounds For Time
200m Run
10 Devils Press
15:00 CAP

Tuesday

Crossfit  –  Heavy 3-Rep Hang Power Snatch + Lockout or Lookout
Receiving the barbell with soft elbows is undeniably one of the scariest situations a lifter could be faced with when moving a heavy load overhead. We’ll be taking a step back in our progression to really identify the purpose of the punch under the barbell in the snatch. We’ll complete a heavy 3 rep hang snatch after our progressions, and move onto our conditioning. The conditioning for today is not for score and will give athletes and opportunity to work on punching under the bar in the hang snatch under fatigue.  Athletes should also expect to see plate ground to overheads, hand-release push-ups and running.
Burn 
EVERY 3:00 x 4 SETS
200m Run 
20 Hang Power Cleans 20 Push-Ups 
(Score is Time each Set) 

Wednesday

Crossfit – “Purple Cobra”
This Globo Gym Purple Cobra’s inspired workout is a smoke show. It’s the benchmark workout “Annie” with a twist of Russian kettlebell swings. Athletes should prepare for a ladder of Russian Swings, double-unders, and sit-ups.
Burn 
AMRAP x 12 MINUTES 
12/10 Cal. Bike 
12 Alt. DB Renegade Rows
12/10 Cal. Row 
12 Wall Balls  

Thursday

Crossfit – Nacho Average 2K
Ready to spice things up? We’ve got a 2k row buy-in followed by a ladder of alternating kettlebell shoulder to overheads and calories on the bike or rower. You’ll get a tiny amount of rest between the buy in and part two of the workout.
Burn
EMOM x 16 MINUTES 
MIN 1 – 5 Up-Downs + 15 DB  Sumo Deadlifts 
MIN 2 – 5 Up-Downs + 10  DBL DB Snatches 
MIN 3 – 5 Up-Downs + 14  Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow  Hold 

Friday

Crossfit  – Rump Roast
Expect to be feeling the lingering effects of this workout for a few days! We have 3 sets of jumping lunges, up downs over the bar, and shoulder to overheads. You might need to live in couch stretch after this one!
Burn – “Annie” Benchmark

 

FOR TIME 
50-40-30-20-10 
Double-Unders 
Sit-Ups 
-10:00 Hard Cap-

Saturday

 Crossfit
It’s “Cindy” Saturday! Both level 2 and regular Crossfit will perform our favorite bodyweight endurance workout. Expect to see push-ups, pull-ups, and air squats! A great goal for this workout is to attempt to get between 10-15 rounds. If you’re able to EMOM this workout you are an unstoppable force to be reckoned with! Athletes should focus on the long haul during this workout. The pull-ups should remain unbroken, push-ups in no more than 2 sets, and air squats controlled in order to allow the upper body to recover.
Level 2 should expect to do some cleaning!
Burn
PARTNER WORKOUT IN TEAMS OF 2… ON A 14:00 RUNNING CLOCK… P1 COMPLETES… 
400m Run 
WHILE P2 PERFORMS AMRAP  OF… 
20 Air Squats 
15 Russian KBS 
10 Ring Rows 
*Partner 1 is the timer, while  Partner 2 completes  
AMRAP. When P1 returns  from run, partners switch  and P1 picks up where P2  left off. 

Week In Preview, October 4th, 2021

“Human anatomy is a consequence of function.” 

-Serge Gracovetsky

 


Upcoming Class Schedule

Starting this week, we will have a consistent class schedule M-F. The previous MONDAY schedule will now be schedule Monday – Friday.
***One exception: North Friday, 6pm CrossFit will be the last class of the night. 
See pictures below, and make sure to make those class reservations in advance!

North Schedule

 

West Schedule


 

Weekly WODs: 

Monday

Crossfit  – Need For Speed
Today’s focus is all about speed. The quicker you can punch under the bar in a snatch or a jerk the more load you can lift. We are take the first few minutes of class to work on the lockout of the snatch receiving position. Our workout is 13 minutes of hang power snatches. There is a catch though! Each time you put the barbell down you’ll perform either 15 plate ground to overhead or slam balls.
Burn –
AMRAP x 12 MINUTES 
21 Calorie Row 
15 Pike Push-Ups 
9 KB Suitcase Deadlifts (Score is Rounds + Reps) 

Tuesday

Crossfit  – In Thrust We Trust
Ready to find your hamstrings? You’ll find them in today’s chipper! Today’s workout is an ascending rep chipper of deadlifts, box jumps, and push-up variations. As the workout progresses push-up variation will get progressively easier to allow the athlete to move for larger sets. We also have a strength session of barbell hip thrusts!
Burn 
EMOM x 16 MINUTES 
MIN 1 – :45 MAX Slam Balls/Plate G2OH 
MIN 2 – :45 MAX Tuck-Ups 
MIN 3 – :45 MAX Wall Sit 
MIN 4 – :45 MAX Up Downs 

Wednesday

Crossfit – Sprint Jerk
Nothing is better than a burner! We have a sprint-style workout that includes dumbbell clean and jerks with book-ended bike calories. Bring your grit to class today!
Burn 
AMRAP x 14 MINUTES*  
10 Box Jump Overs 
100m KB Cross Body  Carry** 
10 Russian KBS 
 

Thursday

Crossfit – Grind Session
Let’s be clear. There are TWO ways to attack a workout like this. Athletes can opt to go max effort on all three movements, or ease into a solid pace to go the distance.  Our workout is a smorgasbord of sweaty movement. We have running, rowing, and double-unders. Athletes should be prepared for a long workout.
Burn
EVERY 3:00 FOR 5 SETS 
12/10 Cal. Row 
30 Russian Twists 
20 Alt. DB Front Rack  Lunges 
(Score is Each Set for Time) 

Friday

Crossfit  – “TENET” Benchmark WOD
Ready for Fran-Lung Friday? Our ascending and descending rep ladder is full of pull-ups and thrusters. The first portion of the workout includes higher rep ranges and easier gymnastics and weightlifting movements. The second half includes lower rep ranges and harder movements. Advanced athletes can expect to see heavy barbells for the thrusters and chest-to-bar pull-ups.
Burn
FOR TIME
140 Wall Balls 
200m Run 
140 Cal. Bike 
200m Run 
140 Sit-Ups 
200m Run 
140 Alt. DB Snatch 
200m Run 
**P1 Works while P2 Rests.  Split reps in any way, but  complete in the written  order. Partners Run the  200m together! 
-18:00 Hard Cap- 

 

Saturday

 Crossfit
It’s time to bench, bike, and burpee. We’ll continue our strength cycle with the bench press and have fun with a partner WOD at 8am. Level 2 will also have the option to work on handstand push-ups after their conditioning session.
Burn
Double AMRAP
AMRAP x 8 MINUTES 
40-30-20-10 
Ring Rows 
Double-Unders 
-Rest 2:00- 
AMRAP x 8 MINUTES  
50m SA Farmer Carry (Right  Side) 
:30 Plank Hold 
50m SA Farmer Carry (Left  Side) 
:30 Plank Hold 

 

Week In Preview, September 5th, 2021

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” 

– Les Brown


Supplement Spotlight

Do you get down with the D? 

If you don’t you’re missing out! Vitamin D not only plays critical roles in bone health, but supports immunity and muscle function. Some studies state that nearly 42% of Americans are Vitamin D deficient.

 


Weekly WODs: 

Monday

Crossfit  – Honor The Thirteen
 In today’s workout we’ll honor the soldiers, sailors, and Marines who were lost in the cowardly Kabul attacks. We’ll be performing a Hero WOD to pay our respects. Bring your best effort and honor the fallen with 8 rounds of wall balls, rowing, and toes to bar.
Burn 
For Time
400m Run
30 Alt. DB Snatch
300m Run
26 Alt. DB Snatch
200m Run
20 Alt. DB Snatch
100m Run
16 Alt. DB Snatch
50m Run
10 Alt. DB Snatch
-16:00 Cap-

Tuesday

Crossfit  – Deadlift Test Day + Rowing Pains
We are retesting our 10 rep max deadlift today along with performing a sprint style workout. Today’s chipper is all spice and nothing nice. Athletes will have a calorie row that is book-ended by high volume deadlifts. If you aren’t holding your hammies after this one you did it wrong!
Burn 
5 MIN AMRAP
3 Manmakers
6/4 Cal Bike/Row
-Rest 2:00-
Repeat

Wednesday

Crossfit – Strict Press Test Day + Double Down
Another day, another test! We’ll be hitting the heaviest 10 rep strict press possible followed by a 4 set sweat session.  Get ready for strict press, plate ground to overhead, and double-unders!
Burn 
AMRAP x 13:00
10 Up Downs
15 Push Ups
20 DB FR Lunges

Thursday

Crossfit – Pull N’ Pray
We often board the rower and pull and pray without any regard to our pacing. Today’s session allows athletes to dial in pacing on the rower or bike to achieve more efficiency. We will also be developing our strict pulling skills with pull-ups and bar hangs. Athletes should be prepared to see specific guidance on stroke rate and RPMs for this workout.
Burn
3 Rounds For Time
20/15 Cal Bike/Row
10/10 Suitcase DL
25 Sit Ups
-14:00 CAP-

Friday

Crossfit  – Squat Test Day + Leadpipe
Some athletes may not be sure if we are testing cardiovascular endurance or strength in today’s back squat test. We’ll be breathing heavy and trying to maintain our bracing throughout all 1o reps of our test today. Our conditioning for today is gonna make the legs heavy! We have running intervals, walking lunges, up-downs, and Russian Swings in our post-strength sweat session.
Burn 
EMOM x 15:00
MIN1: KB Front Rack Hold
MIN2: Up-Downs
MIN3: Ring Row
MIN4: Air Squat
MIN5: Plate Ground to OH

Saturday

 Crossfit 
Today we remember 9/11 with our annual WOD! This workout is a long grind of barbell movements, gymnastics, rowing, and running. Today’s workout is “get in where you fit it” and we are more concerned with quality movement than being on the leaderboard.
Burn
Every 3:00 x 5 rounds
40 Double Unders
10 DB Push Press
10 Box Jumps

Week In Preview, August 29th, 2021

“Always make a total effort, even when the odds are against you.”

– Arnold Palmer


Supplement Spotlight

If there were 3 supplements that every Crossfit athlete should be taking it would be Vitamin D, an Omega-3 supplement, and Magnesium. 

If you’ve been needing a few extra cups of coffee to get you going in the morning it might be because your sleep quality has been poor recently. Magnesium is one of the body’s most abundant minerals and when it’s depleted it is apparent. Magnesium helps the body to relax and helps to initiate a restful night of sleeping. 
Before spending all that money on fancy massage guns, floss bands, and foam rollers try sticking to the basics!


Weekly WODs: 

Monday

Crossfit  –   Boat Crew Two
We carried the boats last week! This week we’ll check in with more overhead movements. Our 4 round burner consists of dumbbell shoulder to overheads and assault bike calories.
Burn –   “Barfight + Knockout”
Max Effort 500m Row
Rest 3:00
1:00 Max Effort Assault Bike

 

Tuesday

Crossfit  – “Latman Returns”
If you’re ready to push to a whole new level of beast mode today’s workout is for you. Our long grinder is 24 minutes of chest to bar pull-ups, wall balls, and running. Regardless of the pulling option athletes pick today their goal should be to remain unbroken on each set of wall balls. In the workout, athletes will perform a 400 meter run after each set of wall balls and chest to bars.
Burn 
14 MIN AMRAP
40 Double Unders
20 KB Swings
10 Sit-Ups

 

Wednesday

Crossfit – Christine-ish
It’s one week until the retest on our deadlift cycle. We’ll make some last minute adjustments on our mechanics and prepare to ring that bell next week. We begin the day with a few sets of heavier deadlifts in our strength segment. We’ll  deload for the workout, and prepare to get our sweat on in our WOD.  Movements in the conditioning include box jumps, deadlifts, and rowing. Each athletes goal should be to find a sustainable pace that will allow for unbroken movement.
Burn 
EMOM x 15 MIN
MIN 1: 12 Burpees
MIN 2: 12 Alt. Dumbbell Lunges
MIN 3: 12 Box Jumps

Thursday

Crossfit – Interval Inferno
You don’t always have to work through rep schemes to get brutally fit. Today’s workout comes in the form of work-rest intervals. It’s a great idea to pick a lighter kettlebell in order to hang on through multiple rounds of sit-ups, up-downs, and kettlebell swings.
Burn
5 Round Partner WOD
P1: 300m Run
P2: Odd Object Hold Until Completion of P1’s Run

Friday

Crossfit  – Front Squat Friday
Our strength and conditioning workout for today revolves around the front squat.  We begin class with a small strength session that will allow athletes to prime their legs for the workout. Our workout includes double unders, front squats, and hand-release push-ups.
Burn – “Burn Meets Fran”
For Time
21-15-9
Dumbbell Thrusters
Ring Rows

Saturday

 Crossfit 
Today’s workout will include plenty of practice with the snatch. We’ll review the key positions of the snatch in our strength session and follow it up with shoulder intensive conditioning. In the conditioning, athletes will perform running, toes-to-bar, and hang power snatches.
Burn
12 MIN AMRAP
12 Cal Bike/Row
15 Hand Release Push-ups
9 Suitcase DL

Week In Preview, August 22nd, 2021


Get your Friends the 10 for 10$

 

10 Days for $10 gets you two weeks of classes (up to 5 per week, equaling the 10 days)
No long-term commitments. Try it for 10 days, and experience the hype for yourself!
Two ways to participate, fun and challenging for all fitness levels.

Choose between:

One Week of Foundations + One Week of CrossFit or Two Weeks of CFK Burn

 

Which option is right for you? Check out our Crossfit or Burn programs page to learn more!

Questions?

Call or Text (865) 356-9000 and we’ll be happy to help.

Offer Ends September 1!

 


Weekly WODs: 

Monday

Crossfit  –  Open Season
It’s been awhile since we’ve done dumbbell overhead lunges in a workout, but today is the day! Our strength session before today’s WOD includes three sets of ten back squats. Athletes should bring a pair of shoes they don’t mind running in because we also have running intervals in our conditioning.
Burn 
For Time
10-8-6-4-2 
Sandbag cleans
Sandbag squats (bear hug) 
*100m run after each set

Tuesday

Crossfit  – Carry The Boats
Today’s workout is brought to you by inspirational speaker David Goggins. You might need some inspiration before you get yourself into this one because things are going to get REAL, real fast. Get ready for wall walks and thrusters!
Burn 
Tabata Intervals (:20 Work/:10 Rest)
T1: Burpees
T2: Ring Row
T3: Jumping Air Squat
T4: DB Strict Press
*8 Tabata Rounds of Each Movement

Wednesday

Crossfit – Deadlift Chipper
We kick class off with three sets of ten deadlifts. It is critical that athletes brace properly before returning to the floor on these longer sets. Our fifteen minute chipper will have athletes rowing, deadlifting, and performing sit-ups.  The best way to attack this type of workout is to find the highest sustainable pace an athlete can maintain in order to reduce rest periods. Good luck finishing within the cap!
Burn 
“Boats and Bros”
3 Rounds 
500m Row
25 Sit Ups
12 DB Hang Squat clean

Thursday

Crossfit – Shock and Awe
You don’t need bumpers, barbells, and dumbbells to get brutally fit. Athletes will be breathing fire today as they conquer multiple intervals of burpees, double-unders and machine calories.
Burn
EMOM x 20
Min1: Cal Bike
Min2: Bar Hang
Min3: Cal Bike
Min4: Farmers Carry Hold

Friday

Crossfit  – 100 From the Hang
You’ll be warming up and practicing with the hang snatch before we get into today’s workout. We have 100 hang power snatches for time with a burpee penalty at the top of each minute. It’s best to pick a weight on the bar that you can hold onto for at least 10 reps each minute.
Burn
Every 3:00 x 4 rounds
200m Run
12 Alt. DB Snatches
12 Alt. Single DB Front Rack Lunges

Saturday

 Crossfit 
Lace your running shoes up because today we’re hitting it hard! We have a descending ladder of front squats, dumbbell jerks, and running intervals. Level two will have an added gymnastics skill session which will focus on kipping bar muscle-up development.
Burn
4 MIN AMRAP x 4 Sets
5 Devils Press
10 Wall Balls
20 DU

Week In Preview, August 15th, 2021

“The best thing you can do is master the chaos in you. You are not thrown into the fire, you are the fire.”
-Mama Indigo

Weightlifting

Class Changes

Tuesday : Normal Schedule, No Changes (West 6:45pm)

Thursday: NO CLASS (Open gym workout will be posted on the board at West, if you want to train!) 

Saturday: WEST ONLY at 9am (No class at NORTH)

 


Weekly WODs: 

Monday

Crossfit  –  The Sizzling Sequel
We’ve got a big back day to kick off the week! Athletes should expect to see a two part workout. In part one, athletes will perform an AMRAP of bike calories and strict-pullups. Part two addresses a more dynamic pull as athletes complete 50 kipping pull-ups into a 40/30 calorie bike. Don’t be ashamed to scale today if needed.
Burn (Benchmark WOD – “Cindy”)
20 MIN AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squat

Tuesday

Crossfit  – Back to Back
It’s a two-piece strength and conditioning workout today! We begin with our regularly scheduled squat cycle which will continue to prioritize building volume under load. We’re looking to finish our three round workout close to the cap today. Our conditioning will challenge your front rack position as it becomes fatigued from kettlebell swings, kettlebell lunges, and front squats.
Burn 
EMOM x 15 MIN
MIN 1: 200m Run
MIN 2: 10/10 SA Suitcase Deadlift
MIN 3: Max Plank Hold

Wednesday

Crossfit – Overhead Overhaul
It’s all about the shoulders in today’s workout. We begin with a strict press strength session followed by more pressing in the conditioning. Athletes will be pressing and performing either sit-ups or v-ups in our 6 round workout.
Burn 
For Time
50 Wall Balls
40 Sit-ups
30 Weighted Sit-ups
20 Burpees
10 DB Clusters (Squat Clean + Thruster)
16:00 Cap

Thursday

Crossfit – Capacity Builder
EMOM are a great way to increase our capacity to perform work. If 21.1 wasn’t a great experience this year then today’s workout will give you a chance to workout the kinks on your wall walks. We also have running, odd object holds, and rowing.
Burn
6 Rounds (1:40 on/ :20 off)
Machine of Choice
Rest 2:00 after 3 Rounds

Friday

Crossfit  – Deadlift Day
It’s time to celebrate the king of strength building! In today’s conditioning athletes want to find a weight they are comfortable cycling sumo deadlift high pulls for multiple reps. Our workout also includes sprints and box jumps. Don’t leave your hips at home!
Burn ( Benchmark WOD – “Dumbbell DT”)
5 Rounds for Time
12 DB Deadlifts
9 DB Hang Power Clean
6 DB Shoulder to Overhead

Saturday

 Crossfit  – Partner WOD
Today’s daily sweat session can be accomplished as a single athlete or as a team. Both workouts will include rowing, power cleans, thrusters, and burpees. This workout is a grind so don’t kick things off too fast on the rower. Level 2 will have an added skill development session of bar muscle up or chest to bar practice.
Burn
Every 3:00 x 4
2oom Run
20 Push-ups
20 Alt. Lunges

Week In Preview, August 8th, 2021

“It’s not about having enough time, it’s about making enough time.” 
-Rachael Bermingham

Thursday’s New Theme

Aerobic Capacity

What does that mean? What is Aerobic Capacity? In the most simple terms, aerobic capacity is your work capacity; how much activity you can do and for how long. Increasing your aerobic capacity, or work capacity, is crucial to not only getting better at Crossfit, but getting better at real life. One of the easiest to understand examples of it helping you in real life is this: imagine you’re being chased, if you can run for a longer period of time than the person chasing you, then you’ve possibly saved your life. In Crossfit, Rich Froning has been known to work for very long periods of time at a lower lactic acid threshold and heart rate than the average athlete. Why is that? Rich has spent time doing the “non-sexy” training to increase his work capacity. Thursdays are going to be the days where you have two options, either push hard to have a tough workout, or take it easy and allow your body to recover. Either way, you’re going to increase your work capacity.

Let’s get it!


Weekly WODs: 

Monday

Crossfit  – Balls to the Wall
It doesn’t get much better than a 1k buy-in to a leg day slay fest! Our workout begins with a 1k row followed by wall balls, deadlifts, and max sit-ups for the remainder of the clock. You’ll have two sets to complete so don’t smoke yourself on the first round.
Burn 
For Time
40-30-20
Cal Bike/Row
Alt. DB Snatch (Athlete Choice)
16:00 Cap

 

Tuesday

Crossfit  – Prep your Positions
The focus of today’s strength piece is to nail our first pull from the floor. Any deviation from the starting position in an olympic lift can cause an unstable catch or even worse a missed lift. Today’s conditioning is a 13 minute workout is intended to make athletes find their maximum sustainable pace.  Athletes should bring their ropes to class as well motivation to hang snatch and bike.
Burn 
Triple AMRAP
AMRAP x 6
7 Ring Row
7 Push Ups
14 Sit Ups
Rest 1:00
AMRAP x 4
5 Ring Row
5 Push Ups
10 Sit Ups
Rest 1:00
AMRAP x 2
3 Ring Row
3 Push Ups
6 Sit Ups

Wednesday

Crossfit – The 4×4
We’re earning sweat and rest in today’s conditioning. We have four, four minute intervals of sprints, up-downs over a bar, and front squats. The intent of this workout is to set a time to accomplish the work in each set and try to match it in the following sets. Let’s be consistent today!
Burn 
10 MIN AMRAP
4 Rounds
20 Air Squats
150m Run
*Time remaining, Max Plate G2OH, each break = 5 Burpees

Thursday

Crossfit – Airway Assault
Conditioning and capability go hand in hand. There’s no limiting factor in today’s workout except your will to push when things get tough. Athletes will either push the pace or pull back in today’s cardio intervals of machine calories and running. Find out what’s just beyond being uncomfortable today!
Burn
20:00 To Complete
4min – 3min – 2min – 1min*
(Pick a machine) 
*After each round complete:
20 Hollow Rocks
20 Glute Bridges
20 Banded Bicep Curls
20 Banded Tricep Extensions

Friday

Crossfit  – The Limiting Factor
Sixteen minutes is a fairly long time to stay moving in a Crossfit style workout. If it involves complex gymnastics then it can make it increasingly difficult. Our goal today is to pick a gymnastics break up strategy from the start and stay true to it. We have toes to bar, dumbbell hang power cleans, push press, and burpees.
Burn 
6 Rounds For Time
8 DB Squat Cleans
8 DB Push Press
10/7 Cal Bike
15:00 CAP

Saturday

 Crossfit  – Bestie Burnout
We’ve got 2 rounds and a lot of ground to cover in today’s WOD.  Our workout starts with a four minute running interval followed by plenty of wall balls and single-arm devil’s presses. It’s a partner WOD so make sure you call all your homies on Friday night so they are prepared for an early morning sweatfest.
Burn
3 Rounds
20 Wall Balls
40 Double-Unders
100m Farmers Carry
15:00 CAP

Week In Preview, August 1st, 2021

“Don’t watch the clock; do what it does. Keep going.”  
-Sam   Levenson

Weekly WODs: 

Monday

Crossfit  – Hinge / Pull
You’ll be finding your hamstrings in today’s workout for sure. We’ll take the first portion of class to work on endurance in the deadlift. Our conditioning for today is 5 rounds for time of a spicy kettlebell complex followed by abmat sit-ups.
Burn 
AMRAP x 16 MIN
200m Run
10 Alt Suitcase Lunges
20 Double Unders
10 Burpees

Tuesday

Crossfit  – Scarecrow
Your arms might be permanently stuck overhead after our AMRAP style workout. Today’s exercise prescription comes in the form of assault bikes, box jumps, and shoulder to overhead. Be ready for a long grind!
Burn 
15 MIN EMOM
Min 1: KB or DB Push Press
Min 2: 15 Cal On a Machine of Choice
Min 3: 15 Box Jumps
Wednesday
Crossfit –  3 x 12 Back Squat + Hell’s Kitchen
It’s not too often that we spend time working in the higher rep ranges for strength, but today’s back squat will have us under the bar for quite awhile. We begin class with 3 sets of 12 moderately heavy back squats followed by something spicy that Coach David cooked up. Get ready for devil’s presses and sprints!
Burn 
Triple AMRAP
AMRAP x 4 MINS
12 Ring Rows
12 Slam Balls
Rest 1:00
AMRAP x 3 MINS
8 Ring Rows
8 Slam Balls
Rest 1:00
AMRAP x 2 Mins
4 Ring Rows
4 Slam Balls

Thursday

Crossfit –  Pick Your Poison
We don’t have to make sweat angels and blow snot bubbles everyday to train effectively. Today’s workout can be taken two different ways. If an athlete wants to recover this workout is great, and if an athlete wants to go a little harder this workout can be equally effective. Athletes should expect to see some sandbag action, Turkish get-ups, double-unders, and static holds.
Burn
Every 3:00 x 5 Sets
15/12 Cal Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Up

Friday

Crossfit  – DREW WOD
Today we’ll be performing our annual Drew WOD! Come in and show your support.

 

Burn 
10 MIN AMRAP
100m run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups

Saturday

 Crossfit  – “The 300”
Good luck, Chuck! Today’s workout is a smoke show.  We have 100 reps of toes to bar, rower calories, and hang cleans. We’ll perform it “Murph” style where reps can be partitioned in any way an athlete chooses.
Burn
EMOM x 8 MIN
MIN 1: 12 Up Down Box Step Ups
MIN 2: 14/11 Cal Bike
-Rest 2:00-
EMOM x 8 MIN
MIN 1: 20 KB Sumo Deadlift High Pull
MIN 2: 14/11 Cal Bike

Week In Preview, July 25th, 2021

“You have to train before you can overtrain.”   
– Captain Sinbad  (Social Media Entertainer)

Red Friday Spotlight

2021 RED Friday shirts have arrived, with an option between a unisex t-shirt and a ladies’ racerback tank!  Sample sizes are available for the tank top only, as we had to use a different style than usual.

 ORDER HERE!!

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!


Weekly WODs: 

Monday

Crossfit  – 10-Rep Max Deadlift + Timefuse
We’ll hit a quick strength session and get right to our conditioning. The focus of our burpee, barbell, and running workout is to keep moving even under fatigue. Athletes should pick a deadlift weight that challenges them, but allows them to continue to perform unbroken sets of 5 reps.
Burn 

5 Rounds For Time

200m Run
12 Burpees over DB
5 DB Deadlifts

Tuesday

Crossfit  – Chalk Up
You’ll need a solid break up strategy in order to keep moving in today’s conditioning. We have a 16 minute AMRAP of toes to bar, kettlebell static holds, and kettle bell lunges. If stringing sets of 8-10 toes to bar aren’t in your wheelhouse it’s a great day to sub for knees to chest or toes to target.
Burn 
AMRAP x 16 MINS
16 Sit-ups
8 Alt. KB Front Rack Lunges
:30 Front Rack Hold
8 Alt. KB Front Rack Lunges

Wednesday

Crossfit –  10-Rep Max Press + Afterburner
We’ll warm up our presses with a 10 rep max strict press. Today’s conditioning is a quick hitter of shoulder to overheads and box jumps.  Each athlete’s goal should be to not set the barbell down, and really test their grit.

 

Burn 
For Time
3 Sets
12-9-6
Dumbbell Shoulder to Overhead
Box Jump Over

Thursday

Crossfit – Push Pull Pump Session
If you want to gain a few kipping pull-ups you’ll need to develop your strict pulling strength. Today’s workout focuses on strict horizontal pressing and vertical pulling. Our workout is a triple AMRAP of pull-ups, deficit push-ups, and sit-ups. Athletes are encouraged to scale back the pull-up reps to encourage consistency across all rounds.
Burn

Triple AMRAP

AMRAP x 7
10 Ring Rows
10 Deficit Push-ups
10 Sit-ups
-Rest 1:00-
AMRAP x 5
7 Ring Row
7 Deficit Push-Up
14 Sit-ups
-Rest 1:00-
AMRAP x 3 
5 Ring Row
10 Sit-up

Friday

Crossfit  – 10-Rep Max Back Squat + QuadGod
Ready for some fun? If you’ve missed leg day it’s definitely coming your way! Our strength and conditioning will include a 10 rep back squat followed by some VERY spicy conditioning for your quads. We have a descending ladder of front squats and double-unders. Let’s get after it!
Pro tip: Consistency is key. It’s just another workout!
Burn 
For Time
15-10-5
Dumbbell Front Squats
Air Squats
*75 Double-Unders After Each Set

Saturday

 Crossfit 
What’s a Saturday without sweat? We’ll kick class off with a power snatch complex followed by a lengthy conditioning piece. Our workout includes alternating dumbbell snatches, up-downs, and bike calories. These types of workouts not only test an athlete’s physical ability, but also test their mental ability to keep going when they are smoked!
Burn
For Time
25 Cal Bike
15/15 SA DB Snatches (50/35)|(35/20)
20 Up-Downs
20  Cal Bike
10/10  SA DB Snatches
10 Up-Downs
10 Cal Bike
5/5 SA DB Snatches
5 Up-Downs