Week In Preview, August 9th, 2020

“In training, you listen to your body. In competition you tell your body to shut up.” 

-Rich Froning


Upcoming Events:

Saturday, August 29th – Powell Station Celebration

Don’t forget about the Powell Station Celebration at the end of the month. There will be lots of great activities for the entire family.


Weekly WODs: 

Monday – Footloose

Ready to run? It’s day one and we’re kicking the week off with burpee box jump-overs and interval sprints. You’ll need to pace yourself to stay in the fight for all 7 rounds. Our post workout finisher will consist of 3 sets of shoulder accessory work .

 

Tuesday – Squat Day Week 7 + 5 rounds of Barbell Blessings

It’s week 7 already! We’ve almost cruised through another 8 week cycle. We hope during the last 7 weeks you have dominated your squat of choice. This week we will do our final weight additions before the big test next week.  The regular squat cycle workout will be followed by a fast paced barbell cycling workout.  On a two minute clock, for 5 sets athletes will perform hang power cleans, front squats, and push jerks.

 

Wednesday  – Fight Gone Bad Remix

We’ve got a “fight gone bad” style workout for day 3.  We will perform each movement for max reps on a one minute clock before transitioning to the next movement. We will be working through devil’s presses, tuck-ups, renegade rows, and rower calories. Our goal is to pick a weight that we can move consistently with for 50 seconds before transitioning.

 

Thursday  – AHAP

You may have never seen this acronym before, but please understand things are about to get REAL. We’ll be going as heavy as possible (AHAP) in today’s chipper workout of heavy deadlifts, bar muscle-ups, and bike calories. The weight on the bar should be something you struggle to achieve five reps with. It wouldn’t hurt to use a belt today!

 

Friday  – Butterfingers

Today’s workout is an excellent test of your grip strength and will power. Your only mission in today’s workout is not dropping the bar. We have a descending ladder of unbroken hang power snatches with rest incorporated in between sets.

 

Saturday  – Crossfit/Level 2

We have a great strength and conditioning piece planned for the weekend. We’ll kick class off with a strength segment devoted to developing strict pressing strength. We’ll follow it up with bodyweight ninja workout of butterfly sit-ups, running, double unders, and hand-release push-ups.

 

Saturday  – Burn  Class – Switcharoo

It’s all legs and lungs for today’s burn class. So bring your fellow WOD buddy to our 30 minute partner workout. In our workout, groups of two will work through 8 cycles of 400 meter runs and an AMRAP of wall balls and Russian swings. Each partner will work through the AMRAP of wall Balls and russian swings while their partner is running.

Week In Preview, August 2nd, 2020

“Humans are not physically normal in the absence of hard physical effort.”

-Mark Rippetoe


 Event Spotlight:

Clash at the Creek

Clash at the Creek

We have a couple of athletes participating in Crossfit First Creek’s first annual competition. Come out and cheer on our fellow athletes as they tackle 4 grueling workouts Saturday, August 15th. The event will have plenty of vendors to check out between heats. The competition will be held from 9am – 3pm. For more details about the event check out their facebook page under “Clash at the Creek”.


Upcoming Events:

Saturday, August 29th – Powell Station Celebration

Don’t forget about the Powell Station Celebration at the end of the month. There will be lots of great activities for the entire family.


Weekly WODs: 

Monday – Show off those Shoulders

We’ve got plenty of overhead movements in today’s strength and conditioning. We start today’s workload with a strength piece as we build to a heavy 2-rep strict press. Our conditioning today will be in EMOM format and will include burpees over the bar, power snatches, and more pressing.

 

Tuesday – Pulling Paradise

Our conditioning piece for today’s workout will increase in complexity as time goes on. Our triple AMRAP incorporates tons of horizontal and vertical pulling. We have sumo deadlifts, kipping pull-ups, chest-to-bar pull-ups, running intervals, and renegade rows in store for day 2.

 

Wednesday  – Squat Day (Week 6)

The bar will be moving a lot slower this week as we head into week 6 of our squat cycle. We’ve got one more build week ahead which will be followed by our test week. Make the most of your 5 sets of 5, or 5 sets of 3 this week. If you are feeling great today try adding a two second pause in the hole on each rep. We finish up today’s workout with a fun race of rowing, sit-ups, and air squats.

 

Thursday  – Hinge Binge

Our workout for today allows you the opportunity to earn your rest. We have five 4 minute intervals of Russian swings , single-arm front rack step-ups, and box jump overs. We’ll finish today’s workout off with bird dogs and quad heel taps. Bird dogs are an excellent exercise to build stability, decrease back pain, and encourage great posture.

 

Friday  – “DT”

We lucked out this week! We have heavy deadlifts followed by the infamous “DT”.  We’ll set a heavy 2 rep deadlift followed by 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 shoulder to overhead. Bring an extra set of forearms in your gym bag today!

 

Saturday  – Crossfit/Level 2

Our workout for both classes this weekend is only 2 sets. Seems easy, Right? Most of the time it’s easier said than done. We’ll be getting after 2 sets of biking calories, single dumbbell thrusters, and toes to bar in our conditioning. Level 2 will have an gymnastics strength piece of pull-ups and push-ups.

 

Saturday  – Burn

Sumo Saturday is upon us! We have an alternating EMOM of Up-Down Step ups and bike calories followed by another EMOM of sumo deadlift high pulls and bike calories. Our goal today is to get out of our comfort zone on the bike and hold a challenging RPM throughout both EMOMs.

Week In Preview, July 26th, 2020

“Four Traits Of Successful Athletes: Coachable, Hungry, Confident, and Positive”

-Ben Bergeron


 Mark Your Calendars

Powell Station Party

On Saturday, August 29th join CFK as we celebrate with the Powell Community at the 6th Annual Travis Wegener Memorial Car Show. The car show will be the main event, but lots of other family oriented activities will be available for all ages.

The main drag of Powell will be taken over by bounce houses, cornhole tournaments, local businesses, a 5k race, and even an opportunity to kayak down the river near Powell High School.  Bring the family, Bring your friends, and join CFK for a fun weekend event.


Weekly WODs: 

Monday – Death from Above

We are going overhead a lot in today’s workout. Today’s class begins with a overhead primer of a single power snatch and a heavy squat snatch. Our workout is a short and spicy barbell burner that incorporates power snatches, overhead squats, and lateral burpees over the bar. Grip and Rip, Baby!

 

Tuesday – Earth Presses

We’ll be upside down quite a bit in today’s workout. We have a high volume of handstand push-ups followed by rower calories and slam balls. Athletes should pick a pressing variation of the handstand push-up that allows them to crush large sets of 15 reps in no more than two sets.

 

Wednesday  – Squat Day + Hang n’ Bang

It’s time to add some weight to the barbell this week, but not at the expense of great mechanics and technique. We’ll cap off the squat cycle workout with a 12 minute EMOM of dumbbell hang cleans and sprint intervals to flush our legs.

 

Thursday  – Chalk Bucket Appreciation Day

Don’t forget your grips for today’s ascending ladder of toes to bar, bike calories, and alternating dumbbell snatches. Our workout is 20 minutes and the volume will be challenging for all athletes regardless of their ability level. It’s a great day to come in the gym and focus on the core positions of the arch-hollow swing  even if you don’t have collegiate level gymnastics skills (don’t worry, we don’t either). Let’s get better, today.

 

Friday  – Subtle Flex

We’ll head into the weekend with a shoulder pump. It’s great for barbecues, pool parties, and all kinds of outdoor events where the gun show is needed. We’ve got double unders, sit-ups, jumping lunges, front-rack holds, and kettle-bell floor press holds lined up for today’s workout.

 

Saturday  – “Kelly”

Get ready to get explosive! We’ve got a lung and leg burner lined up for our weekend Crossfit and level 2 class. We’ve got another nasty girl WOD this week in the form of “Kelly”. You’ll need to channel your inner track star to complete 5 rounds of 30 wall balls, 3o box jumps, and 400 meter running intervals. An added core finisher of farmer’s carries, bicep curls, dead bugs, and superman flutter kicks will be added to the 10:15am class.

 

Saturday  – Burn

Grab a buddy and make them burn. We’ll have a partner 4k row this weekend. Each partner will row 250 meters while the other partner is holding their choice of a static hold. Be fast on the rower, don’t let your buddy down!

Week In Preview, July 19th, 2020

” The two things that most influence our physical appearance, exercise and diet, share in common the fact that doing them correctly means choosing to do things that involve discomfort.”

-Mark Rippetoe


 Supplement Spotlight

Black Market D-Aspartic Acid 

Want to lift bigger weights, increase your muscle mass, and lose fat this summer? Most males over the age of 30 see a decrease in natural testosterone levels by up to 1% each year. Testosterone is one of the primary drivers in keeping the male body in shape for the long haul. This critical male hormone is not only responsible for sex drive, but also plays roles in increasing red blood cell production and bone density.

The great news is that we can work to decrease declining levels of testosterone with supplementation of critical aminos. D- Aspartic Acid is an amino acid found in the body that stimulates testosterone production in the testes. Some studies have shown that supplementation with D- Aspartic acid has raised T levels up to 50% in just a few weeks. The benefits of high T levels include increased muscle recoveryand overall healthier overall body composition.


Weekly WODs: 

Monday –  Squat Day + Metcon

We’re rolling into week four of our squat cycle. The weights are beginning to get heavier, but we still should not be sacrificing great positions for heavier loads on the bar. Squats are not only a great exercise to develop strength in the lower limbs, but also provide performance enhancing hormone release. We’ll dedicate 9 minutes at the end of class to a challenging burpee and dumbbell front squat sweat fest.

Tuesday –  “The Cali Bear”

Our two part workout today is a CFK favorite. We’ll take 10 minutes at the beginning of class to establish a complex of clean deadlifts and power clean and jerks.  In today’s conditioning we’ll be ripping the bar off the ground every 30 seconds for twenty minutes as we perform a moderately heavy clean and jerk. We’ve done this workout quite frequently in the past so make sure to look up your scores in wodify.

Wednesday  –  Perfect your Pull

We’ve got lots of gymnastics movements in store for day 3. We kick today’s workout off with a skill session dedicated to kipping pull-up development. In our workout we’ll apply the skills we learned during our skill work. We’ll be tackling a triple AMRAP of box jumps, kipping pull-ups, chest to bar pull-ups and running intervals.

Thursday  –  Simon Says

You’ll either love or hate your coach after the warm-up, but at least you’ll be warm. We’ll play the CFK’s edition of “Simon Says” at the beginning of class to prepare for our 30 minute conditioning EMOM. Our workout will tax the lungs and the core as we crush bike calories, slam balls, Russian twists, and hand-release push-ups.

Friday  –  “Isabel”

We’ll prime the shoulders for today’s snatch-fest with a heavy three rep power snatch at the beginning of class. We’ll immediately de-load our barbells and, prepare to go to war with “Isabel”. There is no time for breaks in this fast paced snatching workout. Athletes will perform 30 snatches for time at 135 pounds for the guys and 95 pounds for the girls. Athletes can opt for quick singles during this workout or try 6 quick sets of 5 Touch-n-Go snatches.

Saturday  – Drop and Give Me 50

We decided 50 reps of just about everything under the kitchen sink would be acceptable for your weekend workout. Our chipper workout for regular crossfit and level 2 will have athletes working their way through double unders, wall balls, kettle-bell swings, box step-ups, up-downs, and sit-ups.  Level 2’s class will incorporate muscle up skill work and a pistol perfection section.

Saturday  – Burn

Our quick burner workout for the weekend will consist of plate ground to overhead, bike calories, and box jumps. We have a short time domain workout, and our goal is to go directly into plate ground to overhead after crushing an intense calorie interval on the bike.

 

Week In Preview, July 5th, 2020

“He who is not courageous enough to take risks will accomplish nothing in life.” 

 

–  Muhammad Ali


Supplement SPOTLIGHT:

O2 Recovery

Now $3.00

We’ve been carrying O2 Recovery drinks for quite some time now and O2 has recently changed the can size. Starting Monday all sizes (large and small O2’s) will be $3.00 until we sell all of the large cans. Get them while they last!


Weekly WODs (CrossFit):

 

Monday – Mighty Mouse

We’re coming in hot with today’s heavy and high skill workout. Our workout for today is an 18 minute AMRAP of ring muscle-ups, heavy deadlifts, and high volume sit-ups. The muscle-ups for this workout should be completed in no more than 3 sets max. However, if the rings aren’t in your wheel house we’ll sub it for  burpee pull-ups.

 

Tuesday – Bro Tank Blow Out

Our class begins with a strength EMOM of bodybuilding favorites. We’ll strengthen both the anterior and posterior areas of the shoulder as we perform arnold presses and bent-over rows. Our conditioning will help us to establish more familiarity with the dumbbell split jerk. We will also heat things up with plenty of double unders and tons of air squats.

 

Wednesday –  Benchmark WOD “Death Row”

The infamous “Death Row” WOD is back. If you haven’t done this workout before we promise you won’t forget it. Our goal today is to find a sustainable and challenging pace to keep for the duration of this 20 minute EMOM. If you’re new to Death Row then coaches will have recommendations for rep schemes that will allow you to succeed in this grueling test of fitness. Hang in there and keep on fighting!

 

Thursday – Squat Day Week 2 (Reset) + Tree Trunk

You shouldn’t be scared to show a little leg if you’ve been consistent with squat day. It’s time to start building those tree trunks! We’ll be resetting to 75% of the 5 rep max that we performed last week. In our strength segment, the weights on bar should be well within our scope of capability. Our conditioning is a ladder style workout of box jumps and thrusters. You’ll be thanking coach Rick for some sick programming after this one!

 

Friday  – Grip Strength 101

Today’s workout will test your grip strength as well as your endurance. We’ll kick our three round workout off with a half mile run followed by a challenging version of the push-up and large sets of dumbbell hang power cleans. You’ll have 90 seconds to collect yourself before heading out on the next run. For this workout, athletes should pick a weight that they can perform 20+ reps unbroken.

 

Saturday – Crossfit/ Level 2

We’ll be unleashing the holy grail of core work for your Saturday morning sweat session in both Level 2 and Crossfit. We’ll take 15 minutes to brush up on the toes to bar progressions at the beginning of class. Our conditioning for both classes will include slam ball lunges, slam balls, and toes to bar. Level 2’s class will have an added strength segment focusing on the snatch and overhead squat.

 

Saturday – Burn

Get ready to throw some odd objects around in burn class this weekend. We have cardio intervals, kettlebell swings, and single arm kettlebell thrusters planned for your quick hitter workout this weekend.

 

 

Week In Preview, June 28th, 2020

“Don’t feel entitled to anything you didn’t sweat and struggle for.” 

 

–  Marian Edelman


Supplement SPOTLIGHT:

 

Transparent Labs

Stim-Free Pre Workout

If you jump up 5:00am to hit the gym earliest possible class at West we applaud you! However, most of us don’t start functioning until sunrise (Coaches Included). It’s easy to see why hitting the snooze button is a more viable option than doing a max effort “Fran” at the crack of dawn. Unfortunately, this type of behavior is a slippery slope to inconsistency when time to exercise is limited. If you are looking to stay on schedule and stay motivated get ready to add Stim Free Pre from Transparent Labs to your “supp stash”.

Stim Free Pre is packed with beneficial focus aids that will help you beat the morning mental fog without consuming copious amounts of caffeine or other stimulants. This potent pre-exercise formula also contains a 2:1:1 ratio of critical branch chain amino acids (BCAAs) your body needs to perform. By fueling your body with BCAAs you’ll increase protein synthesis and blunt the breakdown of muscle tissue. Another key ingredient in Transparent Labs Stim Free is Betaine Anhydrous which promotes healthy brain function. We know you’ll need all those neurons firing for never ending rounds of thrusters.

 

Get After it in the AM, and get your Stim Free Pre today!


Mark Your Calendars

July 4th WOD

This Saturday, we’ll celebrate our nation’s independence with a 4th of July WOD! There will be one WOD only, at both locations, at 9am. This will be a 60-75 minute class, and all members (CrossFit and Burn) are welcome. We hope to see you there!

Weekly WODs (CrossFit):

 

Monday –  Deadlift and Chill?

Today’s workout has no chill! We begin today’s class with a strength segment as we take 15 minutes to build to a heavy 5 rep push jerk. Our conditioning piece is a descending rep ladder of deadlifts and push jerks. Each set of jerks and deadlifts will be followed up by a quick running interval. As always, scale weights appropriately to keep moving on the jerks.

 

Tuesday – High Skill Happiness

We love to get better at stupid human tricks! Our workout today will take twelve minutes at the beginning of class to develop skills needed for the strict muscle up, double-under, and maybe even some triple unders for our CFK fire breathers. Our WOD is 5 sets of 3 minute working intervals. You’ll be working for rest as you complete burpees, air squats, and double-unders.

 

Wednesday – BroFlex

Our strength session at the start of class will incorporate a complex of 2 power cleans followed by 2 hang cleans.  We hope you Brought your nikes for the conditioning piece because it starts off with a run. After our long running interval , we’ll knock out toes-to-bar, power cleans, and hang cleans. Don’t forget your grips!

 

Thursday – Squat Day Week 8 (Retest)

Didn’t PR last week? That’s okay. We have another chance to hit a new 5 rep max for the upcoming cycle. We  are looking for a technical max this week. The coaches will be looking for great mechanics and technique across all 5 reps. If your 3rd rep of 5 causes a significant change in your position or depth don’t be scared to dial back. Be accountable for your movement patterns and have fun!

 

Friday  – Get Better, Not Broken

Volume can be a great tool to gain strength. However, when volume is applied incorrectly it will have you laid up in bed crying like a 13 year old girl! We want you to work hard, but not at the expense of your recovery and consistency. Today’s workout is 4 rounds for time of 20 alternating single dumbbell up-downs followed by 25 pull-ups. If you haven’t ever done 100 pull-ups it’s not a good day to start. Your coach will help you find a scaling option that fits your ability level. Trust us on this one!

 

Saturday – Crossfit/ Level 2

These colors don’t run and neither should you (unless it’s prescribed, of course)! We’re celebrating “MURICA” in today’s workout! Since 1776, we’ve been kicking butt and taking names. Our special workout today is 24 reps of painfully patriotic goblet squats, air squats, hand-release push-ups, toes-to-bar, and much more. Don’t forget your mullet and favorite budweiser tank-top!

 

 

Week In Preview, June 21st, 2020

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” 

 

–  Mike Adams

Supplement SPOTLIGHT:

 

Glutamine + BCAAs

Transparent Labs BCAA

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. You DESERVE better, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!

 


Weekly WODs (CrossFit):

 

Monday – Hone in on the Handstand

We’ll be knocking the dust of your favorite gymnastics movements on day 1! We’ll kick today’s 60 minute class off with 10 minutes of dedicated skill work. Our skill work will help athletes of all ability levels get more familiar with inversion. Our conditioning workout for today is a shoulder smoker of handstand push-ups, rower calories, and alternating heavy dumbbell snatches.

 

Tuesday – Squat Day Test Week + Pick Your Own Pain Cave

It’s test day for our squat cycle on Day 2. We’ll take 15 to 20 minutes establishing a new 5 rep max for the squat we chose for the cycle. Our finisher will finish you! Our conditioning is “athlete’s choice” of the CFK benchmark “bar fight” or “Knock-Out”. Don’t let your guard down and keep swinging!

 

Wednesday – Iron Abs

Our mid-week workout is all about the core! Our workout will be 5 sets of 5 minute intervals. During these intervals we will challenge our core strength with toes-to-bar, slam balls, and running intervals. Scaling to the toes to bar to a variation that allows for consistent movement will be critical in today’s workout.

 

Thursday – Old School Strength and Conditioning

Our two part workout for today’s class will incorporate various methods of gaining raw strength. Our strength workout for today consists of Turkish get-ups and weighted pull-ups. Our conditioning workout for today will be a grunt work grinder of long distance suitcase carries, single dumbbell burpees, and weighted step-ups.

 

Friday  –  Treat Yo’ Self with Trouble Unders

We’ll take 15 minutes at the beginning of class to build to a heavy complex of snatch deadlift, hang power snatch, and power snatch. Our conditioning will scorch the shoulders with double unders, push press, and moderately heavy power snatches.

 

Saturday – Crossfit/ Level 2

Our conditioning for Crossfit and Level 2 will help you gain a new love for the front rack position. Our conditioning workout for today is a longer duration EMOM that includes built in rest periods. We will be performing front rack lunges, front rack holds, and up-downs over the bar.  Our Level 2 class will have an additional strength session of strict toes-to-bar or strict toes to target.

 

Saturday –  Burn Class

Make the most of your Burn membership and come conquer today’s EMOM. We have an alternating EMOM of burpee box jump overs, dumbbell snatches, running intervals, and deficit push-ups planned for this weekend. Grab a buddy and burn!

Week in Preview, June 14 2020

“Well done is better than well said.”

 

– Benjamin Franklin


Announcements:

  • Class caps will increase to 15 across the board starting this week. Please make sure to continue to reserve your place ahead of time in Wodify!
  • Zoom Classes: There will be no Saturday Zoom classes moving forward. We will continue to have M-F classes at 6am, and 12pm. Links below:

Weekly WODs (CrossFit):

 

Monday – Squat Day Week 7

Last training week before we test our 5RM! While this is the heaviest training week of the cycle, let’s continue to focus on positions and stay within the training parameters of full range of motion. We’ve got a “Devilish” Dumbbell WOD dialed up to cap it off!

 

Tuesday – Hinge 25

Lots of hinging in this 5 round workout, with Up-Downs, Box Jumps, and Kettlebell Swings (which we’ll challenge you to go heavy on!). 375 total reps if you can get it all done within the time cap!

 

Wednesday – Push – Pull

Since Tuesday is all about the legs, Wednesday we get our pump on. Push Press and Pull-ups all day long, with an added “Chest-to-Bar” challenge for those who are up to it!

 

Thursday – You’re Dead to Me

It’s what you might be telling your coach after this one. Deadlifts + Bike calories is a beautiful, elegant, soul-crushing combination!

 

Friday  –  RED Friday

Remember to wear your red for this long AMRAP of running, hang snatches, and sit-ups to close out the week. Our hero this week is Marine Corps Gunnery Sgt. Diego D. Pongo, who died March 8, 2020 Serving During Operation Inherent Resolve

 

Saturday – Crossfit/ Level 2

We’ll kick off the weekend with a lung-burning couplet of Wall Balls and Double-Unders, and wrap it all up with a killer core “Tabata”. If you’re coming to Level 2, a Turkish surprise awaits!

Saturday –  Burn Class

All about the grip today in this couplet of Dumbbell Deadlifts and Push Press. How long can you hang on without setting them down?!

Week In Preview, June 7th, 2020

“Rock bottom became the solid foundation in which I rebuilt my life.” 

 

–  J.K Rowling


CFK EVENT SPOTLIGHT

 

Is your old stinky gym bag just not cutting it anymore?

Ready to upgrade your gear?

Check Out Jesse and David’s video below!

 

 

 

Only for the month of June!!!

How to Win

  1. Attend One Burn Class = 1 total entry
  2. Bring A Buddy to Burn = 3 total entries
  3. Social Media Post = 6 total entries

*Social Media post must meet ALL these criteria:

CFK Athlete performing 5 Burpees on video

CFK Logo or Sticker somewhere in the video

Tag CFK and King Kong Apparel in the post

Insert the hashtag #fitterknoxville into your post

 

 

Have fun with this one! Make us laugh, be creative, and maybe you’ll win!

We will draw every Friday at 3pm, so you will have from Monday to Thursday to enter a qualified entry. We will draw and post a video of the winner and contact them that afternoon.


Weekly WODs (CrossFit):

 

Monday – Mindful

In most of the workouts we do our strategies and plans get thrown out the window at 3,2,1 go! In today’s  lower intensity effort we will be focusing on intentional training. The intensity from this workout will come from your focus on positioning, technique, and training tempo. Our workout will focus on ring rows, bike calories, slam balls, and slam ball pass-throughs.

 

Tuesday – Squat Day Week 4 + QAMRAP

We’ll add five pounds this week to our regular squat cycle, and hone in on some less frequent movements in our conditioning. Our post-squat conditioning session will have us sweating bullets as we move purposefully through dumbbell lateral  box step-ups and renegade rows.

 

Wednesday – Front Rack Attack

Our workout for day 3 incorporates gymnastics and weightlifting into a surprisingly sweaty combination. Today’s WOD includes kettlebell front rack lunges, both variations of the kettlebell swing( American and Russian), and your choice of burpee pull-ups or muscle-ups.

 

Thursday – Midline Massacre

Our workout today will challenge your ability to hold great hollow-body mechanics in the box walk to pike. Our midline stability for these pikes will be challenged from multiple rounds of deadlifts, rower calories, and double-unders.

 

Friday  –  Rest When You Need To, Not When You HAVE To

It’s time to wake up your gymnastic muscles. Day 5’s workout is one of the first opportunities we’ve had to attempt high volume gymnastics movements. We highly suggest scaling today’s gymnastics portion and finding an appropriate variation of the push-up to keep you moving for 16 to 18 minutes.

 

Saturday – Crossfit/ Level 2

It’s summer and we’re getting jacked and tanned! We’ll kick both classes off with a strength session of hang clean and jerks.  Our conditioning workout for today will leave us everywhere, but the comfort zone. We have 5 sets of 3 minute AMRAPs. Don’t let the single digit AMRAPs scare you away from chasing your intensity in today’s workout. Level 2 will have an added core strengthening session of weighted pull-ups, alternating dead bugs, and farmer’s carries.

 

Saturday –  Burn Class

We have thrusters, v-ups, double-unders, and ring rows on the menu for Saturday’s express crossfit class. Come join us and get your entries for the King Kong Apparel giveaway!

 

Week In Preview, May 31st, 2020

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” 

 

-David Goggins

Specialty Class Spotlight:

Miss OLY? We Do Too!

 CFK’s Olympic Gain Train is Open for Business

Starting this week, Olympic Weightlifting is back, and now at BOTH locations! Olympic weightlifting classes are included in all CrossFit Unlimited and 13/month memberships, so come check out a class and get your lift on!
This class is designed to increase your overall strength, and dial in your skill with a barbell. It’s great for those wanting to improve technique for better performance in CrossFit workouts, and/or increase strength for better overall bad-assery!

Weekly Weightlifting Schedule:

Tuesday (West Location, two class times): 
5:30 – 6:45 pm
7:00 – 8:15 pm
Thursday (North Location, two class times):
5:30 – 6:45 pm
7:00 – 8:15 pm
Saturday (Both Locations, one class time): 
9 – 10:15 am

 


Upcoming Events:

  • Saturday, June 6th
Habitat For Humanity Volunteer Opportunity

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!

 Here’s the sign-up link,

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account!

 

 

 


Weekly WODs (CrossFit):

 

Monday – Squat Day + “Brick House”

Wanna get yoked? It’s that time of the week again! We’ll be doing our weekly squat cycle session followed by a workout that will test your body’s power output. Our workout is a short double AMRAP of quick assault bike calories, hand-release push-ups, and front-rack lunges. Sky’s out, Thighs Out, Baby!

 

Tuesday – Cotton-Mouth

A few weeks of training with the “RONA” mask will have you ready to lay the smack-down on today’s fire-breathing workout. We have long running intervals that will be followed up with high volume slam-balls and kettle-bell swings. You can give the ski-Erg a try if you prefer it over slam-balls.

 

Wednesday –  Tune-Up

Want to tune-up your weightlifting skills? We have an explosive burner for today’s workout. Our workout is a ladder of double-unders and power snatches. The goal for this shoulder intensive workout is to find a light weight that we feel comfortable cycling. Our focus will be on bar path, and stringing together touch and go power snatches.

 

Thursday – Test the Waters

We haven’t done many traditional gymnastics movements since coming back from quarantine. Our workout today will allow us to ease back into the flow of getting upside down. The conditioning session for today includes box walks, running intervals, lunges, sit-ups, and ring rows. If you are feeling beat up, let’s recover today with full-body movement.

 

Friday  – Dip, Drive, Jump

We hope you like to cycle, and we aren’t talking assault bikes! Make sure to thank your coaches for dodging that bullet! Our workout for today consists of moderately heavy hang power cleans, push presses, and up down box jump-overs. As always we can scale to step-ups if jumping isn’t in your wheel house.

 

Saturday – Crossfit/ Level 2

Not all runs come in the form of 400 meter intervals. We train for the unknown and unknowable.  Today’s conditioning for level 2 and regular Crossfit incorporates an odd distance run with wall-balls and toes-to-bar. Come to one of our weekend classes and see if this workout is as deceiving as it looks. Our level 2 class will have an additional strength component of med-ball bench presses and dumbbell front rack holds.

 

Saturday –  Burn Class – “Spicy 16”

Our 30-minute express workout will have you asking yourself, “What just happened?” at the end. Our workout is 16 minutes of short rowing intervals, box-jump overs, and slam-balls. You’ll be glad the masks are optional for this workout!