Week In Preview, January 5th, 2020


“Hiding from your weaknesses is a recipe for incapacity and error.”

–Greg Glassman


What’s up CFK?  The new year is hear and we’re like: “It’s time to turn up the heat, get really strict, workout 3 x’s a day, and finally make those Gainz we’ve been threatening to make for a while now.”  Stop right there Tiger!

It doesn’t matter how long you’ve been training or how many times you’ve failed a diet/training program in the past, it’s still simply about habits just like it was then, and just like it will be next year.  How about we take time to focus on creating habits that are sustainable and healthy? 

When we create habits and remove emotion, learn what motivates us and what we have control over, we win.  It is that simple. 

Check out the blog post here: BLOG

Want to sign up?  Click here: Winter 2020 I AM CFK CHALLENGE LINK

CFK EVENTS

  • Conquer Knoxville’s favorite 13.1 with coach Mary
Get ready! The Knoxville Half-Marathon is approaching fast! If you are interested in training for one of Knoxville’s most popular races Coach Mary is standing by to help! Coach Mary’s 12 week program will get you to the finish line in a hurry! If you aren’t a veteran runner even better! No worries, you are in good hands! Click HERE for more details!
Image result for knoxville marathon 2020
  • CFK Challenge

We’ve got another challenge coming up soon! Our next healthy habits challenge is going to consist of nutrition, strength, agility, and even some new mobility challenges for our CFK yogis! Stay posted for the dates in the coming weeks!

 

 

 

Weekly WODs:

 

Monday –Perfect your Position

Our focus today is on deadlift perfection! We kick off the week with positional strength in the mother of all lifts! The load on the bar should allow us to keep a straight bar path and maintain tension throughout the entire lift. We will practice what we’ve learned in today’s WOD with deadlifts, handstand push-ups, and plate-ground to overheads.

 

Tuesday – Squat Day (Week 6) + Glutes and Goblets

We continue to build this week! Let’s keep those weights moving, and lay the foundation for some PRs in two weeks. Things are getting much heavier this week! Our focus is on great looking squats and hitting depth! Our WOD today will blast our lower body! We have 1:00 of max calories on the bike or rower, american swings, and goblet lunges. The floor is lava don’t put your kettle-bell down!

 

Wednesday – Franuary 2020

Fran is one of the ugliest girls you’ve ever met with a face only a mother could love.  We have 21-15-9 of thrusters and pull-ups. Let’s go to that uncomfortable place, and get better!

 

Thursday – Kettlebell King

We have an intense complex of single arm kettle-bell movements today! CFK Kettle-bell enthusiasts will rejoice over deadlifts, sumo deadlift high pulls, hang cleans, and hang snatches! We will follow our kettle-bell skill work up with a double AMRAP of double-unders, knees to elbows, and strict dips!

 

Friday  – Build a Bear

Bear Complex builds machines! That’s why we are doing it! However, we have a different spin on the traditional barbell bear complex! Our workout consists of a dumbbell bear complex, rope climbs, and a spicy amount of calories on the rower!

 

Saturday – Community WOD

We have the unicorn of crossfit this week in our community workout! Get ready to visit trap city with sumo deadlift high pulls! Our conditioning will also include calories on the rower and box step ups every minute on the minute!

 

Saturday – Level 2

Hang and Bang! That’s what its all about this weekend in our 75 minute class! We have a hefty weightlifting day consisting of a heavy three rep hang power clean! We also have a team WOD that includes sprints, wall balls, and burpees.

 

 

Week In Preview, December 22nd, 2019


“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

–Thomas Edison


Supplement Spotlight: Organic Vegan Rice and Pea Protein

Image result for tpl organic vegan

Muscle gains don’t have to be hard to come by if you adhere to a strictly plant based diet.  Many companies who create plant based protein powders load their products with added sugar to cover the displeasing taste that is common within vegan protein powders. Transparent Labs’ Vegan Protein has only 2 grams of sugar per serving, and contains a healthy dose of stomach filling fiber.  Even if you aren’t a vegan athlete Transparent Lab Vegan Protein is a great source of high quality protein to aid recovery!

Holiday Schedule

 

Image result for santa workout meme
Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

Thursday, December 26

9:00am , 12:00pm , 4:00pm , 5:00pm (North)

9:30am , 12:00pm , 3:30pm ,  4:30pm (West)

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)

BOTH LOCATIONS: One WOD, 10am


Upcoming Events

  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Mary Cates

 

 

 

 

 

 

 

 

 

 

 


Weekly WODs:

 

Monday – Earn Your Rest, Run Your Best

We are deloading from our push press Wendler cycle, and doing some lighter sets of 5 reps this week. We will cap it off with a run and row WOD! We have three sets of running and rowing intervals followed by rest. Smash the gas and run fast! We also have a finisher of glute bridges and rower pikes!

 

Tuesday – 12 Days of Christmas WOD

*BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

We have limited hours on Christmas Eve, but that doesn’t mean you can’t log a good workout! We will gather at each location and do our annual Christmas Eve WOD. It’s an ascending ladder and descending ladder of just about every movement that is common in crossfit! Don’t miss this awesome community event!

 

Wednesday – Christmas Day

CLOSED – No Classes

 

Thursday –  Consistency is Key

North Hours: 9:00am , 12:00pm , 4:00pm , 5:00pm

West Hours: 9:30am , 12:00pm , 3:30pm ,  4:30pm

Our workout today comes with a twist. We have power snatches, assault bike calories, and unbroken jump roping! If you mess up on the rope it will cost you! Your consistency on the rope will result in faster WOD times and better skills. NO PRESSURE!

 

Friday  – Squat Day (Week 4)

We are in the second week of building during our eight week squat cycle. Our focus is on tempo, tension, and depth as we progress.  You should be adding five more pounds this week! However, we will not add any weights at the expense of range of motion and solid positioning. We will follow the squats up with a descending rep ladder of some of CFK’s favorite conditioning movements!

 

Saturday Community WOD- Rump Pump

It doesn’t get much better than leaving the gym with a little bit of a waddle! We have lots of leg work today including dumbbell split squats, assault bike calories, dumbbell snatches, and tuck-ups. Make sure to get your “Flexi-flow” on with a friend post-WOD!

 

Saturday L2 – Battle Buddy

Go to battle with your buddies during a heavy-ish deadlift, toe-to-bar, and high calorie row WOD! If your partner is better at certain movements than you, you’ll be able to trade off as needed.

 

Week In Preview, December 8th, 2019


“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”

 

-Steve Jobs


Supplement Spotlight:

Transparent Labs Mass Gainer

 

ProteinSeries MASS GAINER

Most people will look at a protein container that reads “Mass Gainer”, and automatically assume that it actually reads “Fat Gainer”. This common assumption couldn’t be farther from the truth! Transparent Labs Mass Gainer is created with no artificial sweeteners, no artificial coloring, and is overall just CLEAN! Even if your goal is to muscle maintenance you could opt to take 3/4 of a serving of Transparent Labs Mass Gainer. It nearly triples the amount of servings you get for your hard earned dollar! A full serving is complete with excellent carbohydrate sources which are needed for optimal recovery. These sources include oat, tapioca, and even sweet potatoes! These long term energy sources will help you restore glycogen, and get you ready for the next trip to the top of the leaderboard! Try Transparent Labs Mass Gainer Today!

 

Upcoming Events:

  • Shoulder Stability Workshop – This Saturday, 8 am @ CFK West with
If you experience shoulder pain while lifting, or just want to increase your strength and stability in the overhead positions, join coach Derrick this Saturday at West to learn how to earn those boulder shoulders!
Image result for shoulder pain
  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got
your back! Check out the details of our training program HERE
Mary Cates

 

 

 

 

 

 

 

 

 

 

  • Jingle Bell Run – This Saturday!
Get out and use that fitness this weekend! This year’s race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee and his daughter, Claire is the honoree! Check out the details and registrationHERE
Image result for jingle bell run knoxville

 


Weekly WODs:

 

Monday – Get Good at a Get Up

We will cover the Turkish Get-Up in a low intensity skill session at the beginning of class. Our conditioning workout today will test our ability holding static positions during periods of heart rate elevation. We have double unders, kettlebell swings, planks, and wall sits in our 20 minute AMRAP!

 

Tuesday – Devil’s Delight

The push press Wendler cycle continues this week! We will be getting heavy overhead. Our WOD is a double AMRAP that will test your cycling abilities with moderately heavy dumbbells. You will cycle through dumbbell devil’s press, push press, and suitcase lunges. Push the Pace and try to EMOM this one!

 

Wednesday – “Straight 100” NCFIT Benchmark

We tested this workout a few months ago in our level 2 class! It’s back again and ready to blast your legs! We have 100 reps of box jumps, wall balls, and calories on the rower for time!

 

Thursday – Hot and Heavy

Things are going to get uncomfortable on day 4! We will be setting a very aggressive pace on the bike or rower! We will be coming out HOT in an alternating EMOM of bike/row calories,  lateral burpees, and heavy deadlifts.

 

Friday  – Squat Day (Week 2)

We are deloading for our new squat cycle this week! We should have established a technical 5 rep max last week in order to reset to 75% this week. These weights should MOVE! Our strength work will be followed up with a conditioning workout of chest-to-bar pull-ups and front squats.

Saturday –  Free Community WOD at 9 am

Swing into your weekend with lots of kettlebell work! We have some new movements coming at you this week in our free workout! We have single arm kettlebell thrusters this weekend. Our double AMRAP also includes rowing calories and kettlebell swings.

 

Saturday  – Level 2  at 10:15 am

We have monostructural, weightlifting, and gymnastics wrapped up into one butt-kicking workout! We will begin our day with a strength piece that incorporates barbell back rack walking lunges and muscle ups! The 10k team row afterwards will be sure to flush out those legs!

 

Run Your City!


Knoxville Half Marathon Training Program


It’s almost the new year, which means it’s time to start training for the Knoxville half (or full) marathon!

We’re lucky enough to have one of the very best endurance coaches around right here at CFK, in Coach Mary Cates. Whether you’re a seasoned endurance athlete looking for a new PR, or you’re going for your very first half marathon finish, coach Mary’s program will help you crush it!

Check out the details on the Half Marathon program below. If you’re wanting to run the full 26.2, email Coach Mary to set up a free first consultation.


Program Details – Half Marathon

Cost: $360 ($30/week)

Duration: 12-weeks (January 6 – March 29)

Race Day: Sunday, March 29

How to register: email Coach Mary

Included:

  • Bi-Weekly group training sessions with coach Mary
    • Training sessions will mix short-distance, long-distance, and time trial efforts
    • Athletes will receive instruction & coaching on running technique, pacing & strategy, mental approach, and mobility necessary to perform their best on race day
  • Weekly custom scaling for your CrossFit WODs
    • Integrate mixed-modal training with your running to maintain and build core strength for better durability on long runs
    • Find balance between disciplines to help you become a more well-rounded athlete
  • Race-Day Coaching
    • Everyone needs a helping hand on race day! Coach Mary will be on the course to help you pace, get you water, and cheer you on to the finish!

Typical Weekly Schedule:

Sunday – Run, programmed by Coach Mary

Monday – Rest Day

Tuesday – CrossFit (modified and scaled by Coach Mary)

Wednesday – CrossFit (modified and scaled by Coach Mary)

Thursday (2-a-day Training) – Training w/ Coach Mary + CrossFit

Friday – Rest Day

Saturday – Group training run

 

**If you’re up for the full marathon (15-week program), please contact Coach Mary directly for an individualized training program


About Coach Mary

“Set a goal and if it’s easy to achieve, then we’ll set a bigger one,” words endurance coach, Mary Cates says often. Her goal is to build faster, stronger and healthier athletes and help them on the road to success.

Mary started running track in middle school and ran competitively through high school and college, but it wasn’t until she graduated that she understood the need for balance as an athlete. “I’d only focused on running. Putting up as many miles as I could, and over time, my body was starting to rebel against me a little.”

A few years later, Mary faced a different challenge, battling cancer and again, trying to find that balance of staying active while keeping her body as healthy as possible in order to fight her disease. It was during that time that Mary tried her very first Crossfit class. “It was so intimidating but there were so many things I struggled with, that I knew I really needed to stick with it.” And she did. She ran her first ultramarathon a few months after starting at CFK and fell in love with making the two sports work together.

Now Mary’s goal is to help other people run efficiently, build endurance and gain strength, but one of the things she’s most proud of is the CFK Endurance community. “We’ve become like a little family within an already amazing family. We go to each other’s races, no matter how far away, and we’re out there giving support and pacing to help people get to the finish. Our motto is that no one runs alone.”

When Mary’s not coaching athletes, you can find her spending time in the mountains or racing anything from the 5k to 100milers.

 

Girls on the Run 5k Water Table


The Girls on the Run of Greater Knoxville is holding the fall 5k on Saturday, December 7 and CFK is bringing the water!

We’re honored to continue to be a part of this wonderful event and help an organization that helps young girls in Knoxville develop life skills through fitness and mentorship.

If you’d like to help with the water table, just email Coach Rick or sign-up on the sign-up sheet at the gym. If you’d like to run in the race, just click HERE!

Volunteer Info:

  • Meet at 9:00 am at the entrance to Safety City
  • The race starts at 10:00 am, and usually ends around 11:00 am
  • Check the weather and wear warm clothes and rain boots for water spills

Race Sign-Up: Click HERE

More info on Girls on the Run of Greater Knoxville: Click HERE

 

Jingle Bell Run- Calling all Athletes!


Get your Jingle on this year in the most festive holiday fun run around! 

This years race is special to CrossFit Knoxville and our community as a whole. Our athlete Jason Hamilton is on the committee for the race this year and his daughter is an Honoree. Make sure to check out her story below! As a gym, we have one of the strongest communities in Knoxville, together, we’ll jingle all the way to a cure – and have a fantastic time every step of the way. Bring a team of friends, family, and we can run/walk our way to support an awesome foundation and a friend. Get your jingle on and spread the Spirit of Yes: Yes to having fun and celebrating what you love. Yes to living life to the fullest. Yes to conquering arthritis for good. 100% of your registration fee and fundraising go to a great cause!

Discount Code for CrossFit Knoxville Athletes:

Code: CROSSFIT

Receive $5off 5k timed, untimed and 1 mile registrations

Code expires Nov 30th EOD

Event Details

  • When: December 14th
  • Where: Worlds Fair Park- 525 Henley Street
    Knoxville, TN 37902
  • Time: 7:00 am – 9:30 am
  • Race Sign-up: www.jbr.org/knoxville

Packet Pickup: 

  • When: Friday, December 13, 2019
  • Where: Runners Market Knoxville
    4443 Kingston Pike
    Knoxville, TN 37919
  • Time: 11a.m. to 5:00 p.m.
  • Website: http://www.runnersmarket.com/

Jingle Bell Run Pricing

5k – Includes shirt, timing chip and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

5k Untimed – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

1 mile – Includes shirt and jingle bells. 
$25 / thru August 31 / Price increases Sept. 1
$30 / Sept. 1 – Oct. 31 / Price increases Nov. 1
$35 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$40 / Dec. 14 (day of event)

Kids Run
$15 / thru Oct. 31 / Price increases Nov. 1
$20 / Nov. 1 – Dec. 13 at 12:00 a.m. (online registration closes)
$25 / Dec. 14 (day of event)

Jingle in Your Jammies – Can’t attend the event, but still want to be part of the fun? Choose this option to receive a shirt and fundraise for a cure!
$30 / thru Dec. 14 (day of event)

Honoree: 

Claire Hamilton
Ankylosing Spondylitis
Teen Honoree

Claire Hamilton is a junior at Webb School of Knoxville. She stays busy with studying, her friends, church choir and cheerleading, but has had to find balance in her life. Her life was turned upside down in 8th grade with a diagnosis of Ankylosing Spondylitis. Claire’s joint pain started when she was 8 years old. She complained off and on to her pediatrician and was told she had growing pains. The joint pain in her wrists and ankles worsened in 6th grade and her pediatrician sent her to an orthopedic doctor, Dr. Amber Luhn, in Knoxville. Dr. Luhn helped her manage her pain and start physical therapy. After some improvement, Claire’s knees, wrists and ankles flared again. Claire’s pediatrician and Dr. Luhn agreed it was time to see a pediatric rheumatologist.

After getting advice from several doctors, Claire’s parents decided to travel to Alabama’s Children’s Hospital to see Dr. Melissa Mannion. The doctor could see Claire was in pain but after a physical exam of all her joints and an MRI of her ankle there was no inflammation in her joints. She left the doctor still without a diagnosis. Unfortunately, over several months Claire began to battle fatigue, severe lower back pain along with her joint pain. It became harder to keep up with studying and cheerleading. Claire’s mother made another appointment with Dr. Mannion. The doctor ordered MRIs of her wrists and SI joints. The MRIs showed joint damage and fluid in these joints. The 6-year long journey had finally led to a diagnosis – Ankylosing Spondylitis(AS) and Juvenile Idiopathic Arthritis.

Ankylosing Spondylitis is a form of Arthritis which causes inflammation in the SI joints in the lower back and peripheral joints. Fluid collects in the joints and causes pain. Claire immediately started a biologic injection to treat the disease. Right now, there are 6 medications called biologics approved to treat AS. So far, Claire has tried 5 of the 6 medications, all injections, and none have helped significantly. It takes several months on a medicine to see if it is going to help. She is on her second to last option. This is one reason it is so important for us to fundraise. Claire is running out of choices to help manage her disease and help her pain and fatigue.

Claire is still learning how to balance her life. She knows she has to rest when she can and not plan too many activities in one week. She knows she has to get enough sleep. She uses heat on her joints when needed. She sees her pediatric rheumatologist in Birmingham every few months and Dr. Luhn helps her manage her Ankylosing Spondylitis in between those appointments. Claire has a positive attitude and looks forward to when there is a cure for Arthritis.

Jingle Bell Run Special Guest

WATE TV News anchor/reporter Lori Tucker will be the MC for this year’s Jingle Bell Run.

Additional Information: 

For more help or information about the 2019 Jingle Bell Run of Knoxville contact Candice Henry at [email protected] or call 714-402-9448.

Week In Preview, November 17th, 2019


“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”

 

-Picabo Street


Supplement Spotlight:

Reboot Your Body

With

Transparent Labs ZMO

Contrary to popular belief you don’t get stronger within the four walls of the box. Most of your recovery occurs when your body is at its most rested state.  Transparent Labs ZMO should be a staple in your supplement regimen if your intent is to grow those guns! ZMO stands for zinc, magnesium, and oyster… Hold Up! You read correctly…Yes, Oyster! It’s safe to say some people would be hesitant to purchase a product containing oyster meat because of the lack of knowledge surrounding this odd combination of ingredients.The  oyster meat in Transparent Labs ZMO is loaded with critical trace minerals that support cell development and growth. Zinc picolinate, another ingredient in Transparent Labs ZMO, assists with testosterone production and over 300 enzymatic reactions in the body. Additionally, the powerful combo of zinc, magnesium, and oyster assist in a restful sleep that leads to higher energy levels throughout the day!

Upcoming Events:

  • Transparent Labs Pre-Order Due Wednesday, November 20th

We will have a sign-up sheet for Transparent Labs Products pre-order at each location. If you are interested in stocking back up on your protein or recovery supplements get your name on the list before 8am Wednesday!

  • Hot to Trot 5k/10k Volunteer Water Table

Turkey Day is almost here, which at CFK means thirsty runners needing water! This will be our 9th year staffing the water table and we’d love to have a lot of happy CFK faces there to help. If you’d like to volunteer, please register HERE. We’ll get set up by 7:15 am, and pass out water until around 9.
Image result for hot to trot 5k
If you’d rather run/walk in the race, we’d love to cheer you on! Register to race HERE
  • Holiday Hours- Thanksgiving Week

Thursday, November 28 (Thanksgiving Day)

 

Closed, No Classes (Volunteer or Race! See above)

 

Friday, November 29 (Black Friday)

 

West – 9:30 am , 12 pm , 3:30 pm , 4:30 pm

North – 9am , 12pm , 4pm , 5pm

 


Weekly WODs:

 

Monday – Fight or Flight

We will be getting comfortable with being uncomfortable at the beginning of the week. However, lets not forget growth occurs outside of the comfort zone! We have calories on the erg, muscle-ups, and burpees to a plate. It’s time to make that rower fly-wheel sing!

 

Tuesday – Don’t Stop Believing

We have a 1-rep max push press near the beginning of the week. Be confident. Be prepared. Believe in yourself! We will keep that bar moving in the conditioning  portion with push presses and double-unders!

 

Wednesday – Squat Day (Week 7)

We are getting close to the end of the cycle! We have arrived at our final build week before our retest! We will add the last five pounds, and crush these last few sets before we hit our PRs! Our WOD will challenge static positions and core stability as we cruise through front rack holds, air squats, and knees to elbows from the bar!

 

Thursday – Heart Burn

We are mixing things up and getting inverted after class today! Our focus today is  getting that heart rate UP! We have calories on the assault bike and slam-balls. If slam balls aren’t your thing than we have a plate ground to overhead option as a substitute! We want you to bike, but rowing is also an option today!

 

RED Friday  – NC Fit Benchmark “The Cali Bear”

We tested this workout a few months back, and it’s back with vengeance! Every 30 seconds for twenty minutes we will be picking heavy things up, and putting them overhead.

 

Saturday –  Free Community WOD at 9 am

Wanna get fit for “free ninety-nine”? Come join us for back and shoulder blowout as we make our way through a descending ladder of dumbbell push presses and deadlifts.

 

Saturday  – Level 2  at 10:15 am

Whatever you do… Don’t stop moving! That’s the name of the game in this one! We have an AMRAP of ascending rep strict pull-ups, kick-backs, and Russian swings. We will begin class with some lunges to get the blood flowing as well as a long distance Farmer’s carry!

Week In Preview, November 10th, 2019


““We sleep peaceably in our beds at night only because rough men stand ready to do violence on our behalf.”

 

-George Orwell


Supplement Spotlight:

BlackMarket D-Aspartic Acid

You’ve probably seen this supplement on our shelves, and wondered why we vouch for this commonly unheard of supplement. D-Aspartic acid plays a critical role inside the body by increasing testosterone, and overall helps to stimulate the growth of muscle. One study proving these claims showed that 20 out of 23 men taking D-aspartic acid for 3 months had higher testosterone levels after supplementation. Almost all of the participants testosterone levels had grown from 30-60% over that brief 3 month period.

Blackmarket Labs D-ASPARTIC ACID

Even more importantly, D- Aspartic Acid increases the concentration of human growth hormone (HGH) and insulin-like growth factor. These important hormones allow bones and tissues to grow as well as regulate sugar and fat metabolism. If your ready to bring your libido, muscle mass, and sports performance to the next level try our BlackMarket Labs D- Aspartic Acid.

 

Upcoming Events:

  • Shoulder Stability Workshop

This Saturday, 8am, North location. Come learn how to use the symmetry bands to create BULLETPROOF shoulders! Whether it’s pain reduction, increased range of motion, or a Snatch PR you’re seeking, this is the program that will get you there. Five minutes a day is all you need, but the program must be done correctly. Come learn how this Saturday with coach Derrick!

 


Weekly WODs:

 

Monday – Veteran’s Day

We have a special Veteran’s Day Hero WOD planned for Day 1, as we honor the sacrifices of our veterans with “Donny”. Come ready for some heavy Deadlifts and Burpees!

!

Tuesday – Intervals

A little Turkish Get-up warm-up followed by an interval training Tuesday coming at you with a calorie/run option and single-arm snatches. These are longer intervals, so the focus will be finding a hard but manageable pace. This one is going to hurt a bit!

Wednesday – Squat Day

Week 6 of Squats, then a fun sprint twist to a classic “Girl” benchmark. Two more weeks before test day!

Thursday – Bodyweight

No weights or external objects today, just you and the clock! Push-ups, Lunges, Box Jumps, and Sit-ups await in this long AMRAP. Step it up with deficit push-ups if you’re up for an extra challenge!

RED Friday  – “Helen”

You read that right, we’ve got a RED Friday “girl” benchmark, and it’s a classic. Helen is referred to by many coaches, as the perfect workout. A beautiful blend of running, kettlebell swings, and pull-ups in just the right dosages to force INTENSITY. Can you say, “Gut Check”?!

Saturday –  Free Community WOD at 9 am

‘Round and ’round we go on this 4-station EMOM. Bring your friends and start the weekend with an early morning sweat sesh!

Saturday  – Level 2  at 10:15 am

AAALLLLL the barbells today! Partner chipper with four different barbell movements – Front Squat, Clean & Jerk, Power Snatch, Cluster. Come ready to grip and rip!

Week In Preview, November 3rd, 2019


“The success of our efforts depends not so much on the efforts themselves, but rather on our motive for doing them.”

-Dennis Waitely


Supplement Spotlight:

Transparent Labs Turmeric

Turn To Turmeric

Your body’s ability to recover from training is one of the most important factors to consider when trying to reach your fitness goals. As crossfitters, we often experience the repercussions of our training through inflammation and the dreaded post workout delayed-onset muscle soreness (DOMS). Our body instinctively translates workout stress into inflammation. The active ingredient in Turmeric called Curcumin has extremely potent anti-inflammatory properties which can aid our recovery from tough workouts. Some research suggests that all natural Turmeric might be as effective in reducing inflammation as ibuprofen! Turmeric’s health benefits include reducing the effects of rheumatoid arthritis, joint pain, and even depression! It’s no secret why it has been used as a staple supplement in India and China for thousands of years. Transparent Labs has created an excellent combination of Turmeric and Bioprene that allows nutrients to be absorbed to their full potential. Say bye to those cranky knees with Turmeric!

RawSeries Turmeric 95% Curcuminoids

 

Upcoming Events:

 

Friday Night Lights – This Friday!

It’s time! This Friday we’ll wrap up the Open season with Friday Night Lights! Starting at 4pm (West Location), we’ll run heats for 20.5, followed by a Thanksgiving potluck. Bring a side or drink to share, CRUSH 20.5, then hang out and grub out. Friends and family are welcome, we won’t MAKE them do the workout, but they’re more than welcome to!

 

Athlete Registration 

***How to Register for A Heat***

*Heats will be available for registration on Thursday night after 20.5 is released

1. Open Wodify App and navigate to Class Schedule 

2. Make sure Program is set toCrossFitand Location is set to West 

3. Click Reserve on your preferred heat time

 

 

 

 

**Show up early enough to warm-up (at least 30 minutes early) as there will not be a group led warm-up. We’ll have one written up for you to do prior to your heat. When your heat is called, jump on the floor and KILL IT!


Weekly WODs:

Monday – Open Workout 20.4

The weights will feel heavier and so will your legs as you progress through a 20-minute AMRAP of clean and jerks, box jumps, step-ups, and pistols. Our coaches will happily judge you if you wish to submit your scores online!

 

Tuesday – Feetwerk

Wanna practice cool things with your feet? Learn how to climb a rope on day 3 through practice with the J-Hook. We have team workout planned for hump day! We will be practicing double unders, kettle-bell deadlifts, rope climbs, and pull-ups in a few four-minute AMRAPs. Beware of the penalty for taking breaks though!

Wednesday – Squat Day (Week 5) + L.I.F.T

We should be getting pretty heavy this week as we add another 5 pounds to the barbell. We will be keeping the 2-second tempo going down to the “hole” this week!  Our low-intensity functional training will incorporate weighted push-ups, weighted sit-ups, sandbag plank pull-throughs, and farmer’s carries.

 

 

Thursday  – The Real ROMWOD

You’ve heard your coaches preach it! You’ve probably heard it a thousand times! The worst thing we can do when we feel “beat-up” is stop moving!  Come in for a spicy recovery EMOM of muscle snatches, overhead squats, and filly lunges! Don’t forget to sign up for a “Friday Night Lights” heat tonight (Directions in Upcoming Events section).

 

Friday  Night Lights – Heats start at 4pm!

Be sure to sign up in Wodify on Thursday Night to get your spot!

 

Saturday –  Free Community WOD at 9 am

We have a community WOD version of 20.1 coming at you this week! We have 8 rounds for time of burpees over dumbbells and alternating dumbbell snatches! We threw in an interval run on this one just for fun! Smooth and steady is the name of the game on this one!

 

Saturday  – Level 2  at 10:15 am

We have a partner strength workout that will test your barbell cycling skills! We will be developing our technique with a moderately heavy load on a 3 rep power snatch. We have a 10 round partner workout to help you feel better about taking a rest day Sunday! We have kickbacks, box jumps, power snatches, and assault bike calories in this one!

Week In Preview, August 25th 2019


“You have the most opportunity to grow from the things you suck the most at.”

-Kaitlyn Kassis

Supplement Spotlight

Clearing up the Confusion
When it’s time to chill out cannabidiol (CBD) should be a go to supplement in your stash. At CFK, we are confident in the abilities of Julian Marley to produce a supplement capable of reducing inflammation, decreasing anxiety, and giving you a more sound slumber. CBD does not contain the psychoactive compounds that produce the sluggish “high”associated with tetrahydrocannibinol (THC) . Often, people mistakenly identify CBD as THC. Receptors in the brain are highly involved with this “high”. These cannabinoid receptors found in the brain control our pain sensations, appetite, and even our changing moods.  One of the brain’s most common cannabinoid receptors , the CB1 ,  is responsible for the hunger binges and fogginess caused by THC. CBD does not produce these undesired effects because it does not attach to CB1 receptors like THC. No need to be scared! Try it today!  Whether your trying to win the battle against inflammation, or hit the sheets early Juju Royal is the way to go!

Upcoming Events

“I Am CFK” Retest

The challenge is coming to a close, and we are excited to share your results! We have our retest in place of the 10:15 Level 2 workout at North on the 31st of August.

Crossfit Level 1 Certification

We are hosting a Crossfit Level 1 Certification at our gym on September 14-15. The value of this training will transfer to your lifts and new PRs. Don’t let an excellent opportunity to be coached by the best slip away!

To Register Click Here

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Strength Seminar with Jeremy Augusta

Don’t miss your chance to get instruction from a world-class strength coach on September 7th. Jeremy Augusta, a renowned strength coach, will cover the finer points of the Bench, Squat, and Deadlift. Tickets are $60.00. Get yours here!

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Coach’s Challenge

 

1 Rep Max Bottoms up Kettle Bell Press (Both Arms)

The coaching staff at CFK have come up with a unique challenge that will test your core stability, posture, strength, and coordination. Post your video to  Instagram and insert these hashtags with your posting #cfk#bottomsup#coach’schallenge#crossfit.

 Good luck, this one is tough!

 

 

Weekly WODs

 

Monday – Colt 45.

We begin class with our regularly scheduled squat cycle. We will shake off Monday’s frustrations with an AMRAP of slam balls, slam ball lunges, and toes to bar. It’s a perfect day to release negative energy on the slam ball!

 

Tuesday – Thick Rick

Double-unders are hard, but some people seem to make them look  absolutely effortless! We will get some practice with the elusive double under, and work a gymnastics weakness at the first part of our class. Our conditioning is going to be a burner with double unders, running intervals, and handstand pushups.

 

Wednesday – Klokov

We will take 20 minutes to build to a 1 rep max snatch at the beginning of class. The focus for today is to hit the same positions with big weight as you would with lighter weights. The WOD for today will challenge our positioning by elevating our heart rate on the rower, and heading straight into maximum repetition of snatches at lighter loads.

 

Thursday – Get Moving and Stay Moving

One of the best ways to recover from workouts is to get moving. Day 4 is going to be lower intensity workout that will allow us sufficient recovery before Wodapalooza on Friday. Our recovery WOD includes jump squats, sit- ups, kettle-bell swings, and rowing.

 

Friday – Wodapalooza Online Qualifier

Ask your favorite coaches on Wednesday night what the WOD is so you’ll be prepared! Otherwise it’s a mystery until then!

 

Saturday – Level 2

We have a two part workout that consist of heavy deadlifts…everywhere! Our strength session includes a heavy 3 rep deadlift followed by a conditioning workout that may bake your back! Don’t worry we sprinkled in a few burpees over the bar for good measure!

 

Saturday – Community WOD

We have a very globo gym friendly workout planned for your weekend! We have dumbbell bicep curls, strict pressing, mountain climbers, and box step-ups. Show your friends crossfit isn’t as scary as it seems! Bring them out and, work those beach muscles!