Mechanics, Consistency, Intensity.

Why MCI?

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time.


What Is MCI?

As stated above, MCI stands for Mechanics, Consistency, and Intensity. When these three things are integrated into training the risk of injury goes down, the body’s ability to recover goes up, and gains/improvements can still be made at a steady pace. Aside from the obvious, reducing the risk of injury is crucial to achieving goals because it reduces the number of setbacks you may encounter. This goes hand in hand with MCI because of the “C” being consistency. So we have mechanics being your technique, consistency being frequency of good technique, but also how frequently you train, and intensity being what makes your workouts more difficult.


Mechanics are your technique. Every exercise, every movement, has certain mechanics that allow your body to perform said movement. This can be described as holding/achieving certain postures throughout a range of motion. For example, an air squat: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The chest up, knees out, and feet flat would be our posture. Passing below parallel and then standing to a full hip and knee extension is our range of motion.


Air squat mechanics have been established. Now we need consistent mechanics throughout our workout. Consistently achieving the proper mechanics of the movements is crucial to longevity and reducing injury. This consistency is not just to the end of a workout, but also to the end of a week of workouts. Alongside consistency of mechanics, we need consistency of activity. The more consistently you are active, the faster your body learns and increases its ability to recover; recovery-ability is key in making gains and improvements.


Intensity is any variation that increases the difficulty of a movement or workout. This could be a tougher movement, more weight, more reps, less rest time, etc. Continuing with the air squat example, the mechanics have been established and consistent, now to increase the intensity, so back squat will be the example. Starting with an empty bar, the mechanics are still going to need to be the same: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The difference now is there has been the added intensity of a load being a barbell. If able to maintain the proper mechanics under the empty bar, then begin to add weight. Only increase the weight if the mechanics can remain consistent to keep injury risk low, refine the movements patterns, and still make increases in performance/strength over time.

Barbells For Beginners

Barbells Can Be Daunting

It’s no question that a barbell can be daunting for first time users. While it’s very well balanced by design, it is also quite awkward until you figure out the things it can be used for. It’s one thing to know the exercises possible through using the barbell, but its another thing to feel confident enough to do them, and do them well. The purpose of this article is to help any of you who are timid about using a barbell for the first time feel more confident about trying it out!

Start With The Basics

Begin with the easy stuff, basic movement patterns: squatting, hinging, pressing, and lunging. It is first important to know how to move your body on its own through space before trying to add weight.

Learn how to properly perform…

Air Squat: Feet shoulder width or slightly wider, toes turned slightly out, core engaged, chest up, eyes up; begin with the hips breaking slightly back and then descending down while driving the knees out over the toes, cue yourself to keep your chest up with flat feet until below parallel, then stand.

Hinge: feet no wider than shoulder width, core engaged; begin with a slight bend in the knees and then drive the hips back while bending forward at the waist with a flat back (cue yourself the keep your chest up while simultaneously bending over at the hips), reach down to the floor while maintaining the flat back until you reach the object you are trying to pick up, specifically, the barbell.

Press: using a PVC pipe, hands just wider than the shoulders, PVC pip touching your collar bones, core tight with ribs pinned down, glutes squeezed, quads squeezed; pull your chin back and press straight up into the air to a full lockout of the elbows with the biceps by the ears and your head then pushed back in between your arms, maintain the ribs pinned down to keep the spine neutral.

Lunge: take a step forward, keep your full foot flat on the floor as to keep from being only on the toes, cue yourself to “be on train tracks” so that you don’t sleep your feet too narrow; once stepping forward, keep your torso tall and bend the back knee straight down to the floor, lightly tap your knee to the floor then stand back up bringing the back foot forward to meet with the forward foot, repeat on the other foot to alternate legs.

Time For The Barbell

Once you have been introduced to and understand the mechanics of the movements above, it’s time to begin introducing the barbell.

Squats: front squats, back squats, and overhead squats

  • Back Squats: the barbell will rest across the back of your neck/shoulders. Tips For Back Squats: keep your wrists straight, cue yourself to pull your elbows together behind your back, and keep your eyes forward.
  • Front Squats: the barbell will rest on the front of your shoulders. Tips For Front Squats: focus on keeping your elbows up, whether they stay up or not, the consistent self cue’ing will help make that happen over time.
  • Overhead Squats: the barbell will be locked out over head with a wide grip. Tips For Overhead Squats: always practice with a PVC pipe before using the bar, cue yourself to consistently “press up” into the barbell throughout the entire squat to lock your shoulders into place and remain steady.

Hinging: excluding the olympic lifts: deadlifts, RDLs.

  • Deadlifts: this is the “object” as stated above that you will pick up off the floor. Tips For Deadlifts: keep your whole foot flat by not lifting your toes off the floor, this will keep you balanced and allow for more muscle activation. If your toes rise up and you set too far back on the heels, it is likely your hips will rise too fast when really we want the hips and torso to move at the same time.
  • RDLs: picking the bar up off the floor, the reps begin at the hips. Tips For RDLs: these should NOT touch the floor each rep, cue yourself to “arch” your back as you lower the bar toward the floor with a slight knee bend. By the time you reach the knees, if you have kept enough tension in your back, and chest up, then you should feel a stretch in the hamstrings at which point you will stand back up, squeezing your glutes at the top.

Pressing: strict press, and push press.

  • Strict Press: the bar will begin on the front of the shoulder like the front squat and finish locked out overhead. Tips For Strict Press: keep the bar close to your center of gravity by pushing it as straight up and down as possible, essentially, not pushing it around your head.
  • Push Press: the bar will begin on the front of the shoulder, and finish locked out overhead, but it will be aided by a slight dip and extension in the knees and hips. Tips For Push Press: keep the elbows high and cue yourself to “drive through the bar” at the top of your extension each rep.

Lunging: front rack lunges, back rack lunges.

  • Front Rack Lunges: the barbell will rest on the front of the shoulders, just as it does for presses and front squats. Tips For Front Rack Lunges: maintain core tension when you touch your knee to the floor, because if you “bounce” on the floor and lose tension and the elbows drop, you will be in a far less stable position and you’re likely to drop the bar.
  • Back Rack Lunges:  the barbell will rest on the back of the shoulder/neck just like back squats. Tips For Back Rack Lunges: don’t let your elbow flare way up, this will roll the barbell up the neck and make it increasingly difficult to maintain and upright torso which will also make the reps even more challenging.

Don’t let the barbell be what keeps you back from reaching your goals. When used properly it becomes an amazing training tool and can help make you stronger than ever. If you ever want more details, or have questions, never hesitate to ask for help or advice from a qualified coach or athlete.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.


Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.


Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.


Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.


At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.


Lets get an example of a workout that would have three different variations for each of the tracks, shall we?



Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.


The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?

Weekly WODs: 


Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00


Sit Ups


Slam Balls/Plate Ground to Overhead


10m Shuttle Run


Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets


Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap


Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters


Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups


Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

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: 


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


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!
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups


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.
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –



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!
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap


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.
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap


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.

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: 


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


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.
EVERY 3:00 x 4 SETS
200m Run 
20 Hang Power Cleans 20 Push-Ups 
(Score is Time each Set) 


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.
12/10 Cal. Bike 
12 Alt. DB Renegade Rows
12/10 Cal. Row 
12 Wall Balls  


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.
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 


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


-10:00 Hard Cap-


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!
400m Run 
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: 


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 –
21 Calorie Row 
15 Pike Push-Ups 
9 KB Suitcase Deadlifts (Score is Rounds + Reps) 


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!
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 


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!
10 Box Jump Overs 
100m KB Cross Body  Carry** 
10 Russian KBS 


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.
12/10 Cal. Row 
30 Russian Twists 
20 Alt. DB Front Rack  Lunges 
(Score is Each Set for Time) 


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.
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- 



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.
Double AMRAP
Ring Rows 
-Rest 2:00- 
50m SA Farmer Carry (Right  Side) 
:30 Plank Hold 
50m SA Farmer Carry (Left  Side) 
:30 Plank Hold 


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: 


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



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.
40 Double Unders
20 KB Swings
10 Sit-Ups



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.
MIN 1: 12 Burpees
MIN 2: 12 Alt. Dumbbell Lunges
MIN 3: 12 Box Jumps


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.
5 Round Partner WOD
P1: 300m Run
P2: Odd Object Hold Until Completion of P1’s Run


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
Dumbbell Thrusters
Ring Rows


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.
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!


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

Offer Ends September 1!


Weekly WODs: 


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.
For Time
Sandbag cleans
Sandbag squats (bear hug) 
*100m run after each set


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!
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


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!
“Boats and Bros”
3 Rounds 
500m Row
25 Sit Ups
12 DB Hang Squat clean


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.
EMOM x 20
Min1: Cal Bike
Min2: Bar Hang
Min3: Cal Bike
Min4: Farmers Carry Hold


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.
Every 3:00 x 4 rounds
200m Run
12 Alt. DB Snatches
12 Alt. Single DB Front Rack Lunges


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.
4 MIN AMRAP x 4 Sets
5 Devils Press
10 Wall Balls
20 DU