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 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, 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 10th, 2020

“I already know what giving up feels like.  I wanna see what happens if I don’t.”

 

-Neila Rey

New Schedule Spotlight

In an attempt to accommodate as many members as possible, our class schedule has changed once again. Please be sure to view the spreadsheet for the upcoming week. We will also be posting an updated schedule Sunday night on our main website. We appreciate the feedback we’ve received on the CFKBurn program, and hope to continue to give our members and guests the best gym experience possible.

Click here for a link to our new class schedule starting Monday, May 11th

Updated Class Schedule

 

 

 


Saturday:

9 am – https://us02web.zoom.us/j/768492405

 

 

 


Weekly WODs (CrossFit):

 

Monday – Murph Prep Monday + Squat Cycle

We begin the week with our 5×5 or 5×3 squat cycle. Last week we reset to 60% of our previous squat cycle 5-rep max. In our strength segment for today’s workout we will be adding 5 pounds if we can continue to produce great looking squats.  Today’s workout will make sure you are firing on all cylinders for our annual Murph WOD.  Get ready to squat, push, and pull!

Tuesday – Burpee Burner

Large ladders of lateral burpees and power cleans are in store for you on day 2. The athlete’s goal in our conditioning workout is to set a consistent pace on the lateral burpees. If we set a smooth pace on the burpees it will allow us to cycle large sets of touch and go power cleans without taking too many time-outs.

Wednesday – Hump Day Handstands

We have a great gymnastics workout planned for your mid-week sweat session. Our workout is 5 rounds for time of a 400 meter run, handstands pushups, and dumbbell reverse lunges. We will scale this workout by finding an appropriate overhead pressing substitute, finding a dumbbell weight that allows for unbroken lunges, and establishing a running distance that we can accomplish in 2 minutes or less.

Thursday – Heal Yo Self

Most of our athletes that participated in the Crossfit Open workouts for 2020, and the Wodapalooza workouts at the tail end of 2019 remember our Thursday recovery days. Good News! They are back. If you are feeling beat up from “getting after it” then find your way to the gym for a chill sweat session. We have 20 minute recovery EMOM of up-downs, box jumps, light kettlebell swings and air squats.

Friday – Crossfit Open Workout 19.1

It’s one of those days where you “flip the switch”. It’s days like this were you see what those early morning training sessions have really done for you. It’s also one of those days that can be eye opening and help you mentally recommit yourself to training. Our workout is Crossfit Open workout 19.1 and we are TESTING! However, if we haven’t been training consistently, or are injured we will dial this one back a couple of notches.

Saturday – Crossfit / Level 2

Both strength and conditioning workouts for Crossfit and Level 2 will be the same for this weekend. Our conditioning session will consist of an alternating EMOM that includes ring rows, core strengthening static positions, and moderate efforts on the rower or bike. We will also take time in both classes to establish a heavy 5-rep strict press. Level 2’s workout will be slightly modified to incorporate a muscle-up EMOM.

Saturday – CFK Burn

It’s that time to stoke the flames again in our Burn class this weekend. We have an 18-minute conditioning EMOM of up-downs, kettlebell front rack holds, and a cardio option of your choice!

Week In Preview, April 19th, 2020

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”
Rich Froning

Supplement Spotlight

Puori C3

“Protect Yo’self  Before You Wreck Yo’self” 

Recovery is one of the few things that YOU have complete control of. If you train hard, you must recover hard. Stretching and resting are great tools in our pursuit of recovery, but only a piece of the recovery puzzle. Supplements like Vitamin C have long been known to play roles in blunting our body’s negative response to exercise. Vitamin C also plays additional roles in the prevention of oxidative stress from free radicals. Puori’s C3 not only contains Vitamin C, but hosts a few other helpful ingredients. C3 contains added Zinc that increases immune cell movement and function. In many cases, a Zinc deficiency can lead to the sluggish mobilization of immune cells. Supplementation with C3’s potent blend of minerals and Vitamin C can speed your recovery times from hard workouts, and can help to fight your body’s next battle.Now more than ever, is a great time to invest in your immune health by starting with C3.

If you’d like some C3 or anything else from our shelves, shoot us an email to schedule a time to come by!

 


Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.

 

Monday – Squat Day Accessory Work

It’s all about the glutes today. We have a strength session that involves static glute bridge holds as well as horizontal pressing. Our conditioning today consists of two short AMRAPs that prioritize explosive movement. In our workout, we have dumbbell hang snatches, jump squats, and push press. Our finisher will incorporate a few unilateral glute exercises as well as more static holds.

 

Tuesday – Classic Cardio

Our workout today starts with 15 minute monostructural segment followed by a repeated descending ladder of  devil’s presses and front squats. We encourage you to pick a cardio option for the 15 minute segment that you DON’T enjoy. If you are a bike lover, then let’s run today! We get better outside our comfort zone.

 

Wednesday – Midline Madness

Our strength session today will carve out a few more valleys in your abs. Our conditioning workout today is a triple 8 minute EMOM that focuses multiple hinging patterns. The movements in today’s workout range from hollow holds to burpees. Grab a buddy and let’s smash this one!

 

Thursday –  Terrible Two’s

Want to find out how long two minutes really is? Show up to one of our zoom classes and find out. Our workout today will be performed on a 10 minute running clock, and involves performing certain movements for two minute intervals. We’ll finish it off with a push-up and plank EMOM in preparation for this year’s Murph WOD.

 

Friday – Triple AMRAP

You know things are about to get spicy when you see a shorter duration AMRAP. We have three short AMRAPs separated by even shorter rest intervals in today’s workout. We’ll be cycling dumbbell hang cleans and blasting through up-downs for 15 minutes.

Saturday – Captain Quads

Is swoll the goal? If so, we won’t let you down in this weekend workout. During our strength session we will crush intense running intervals, and add front squats for fun. Our conditioning piece is an alternating leg day EMOM of  dumbbell swings and goblet squats.

 

Sunday – Slow Roast

We have a long workout planned for the end of the week. We’ll be performing longer interval runs, sumo deadlifts, alternating hang snatches, and double unders. Our goal today is to pick a pace, and stay consistent for 25 minutes. Get ready for a long slow burn!

 

Introducing… CFK Go!

It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!


Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!

Week In Preview, April 5th, 2020

“You must expect great things of yourself before you can do them.”
-Michael Jordan

 

COVID-19 Update

Equipment Pick-up #3

Monday, 5-7 pm, both locations

For those of you who haven’t been able to get equipment, or if you have but would like something else. Come GET SOME!

Zoom Classes

Workouts will be in Wodify again this week under the “CFK Remote – Zoom” Program. Please sign-in to Wodify so your attendance can get counted!

CFK Go (Formerly Home/Travel WOD)

We’re STOKED to bring you the newly re-vamped at-home or on-the-go workout track, CFK Go! We’ll have an incredible fat-burning and muscle-building workout 7 days/week, and all you need to get started is your body, a pair of dumbbells, and a jump rope.

What if I don’t have dumbbells or a jump rope? 

No problem! While these are highly recommended, jump rope can always be subbed for mountain climbers, line jumps, or jumping jacks. If you don’t have Dumbbells, fill a backpack full of water bottles, cast iron skillets, or any other objects you can find around the home, secure them inside the backpack with towels, and you’re good to go. Kettlebells and single weight plates work well too!

CFK Go Weekly Snapshot:
MONDAY — Full-Body
TUESDAY — Push x Pull
WEDNESDAY — Body Pump & Full Body (Grind)
THURSDAY — Push x Pull
FRIDAY — Full-Body (Sprint)
SATURDAY — Saturday Squats
SUNDAY — Sunday Sweat
What size dumbbells should I get?

This is of course relative the each individual, but we can break it down by your individual goals and fitness levels. If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio focused approach. Otherwise see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.

Monday – Mr. Freeze

We have a long training day planned for day one! Today’s workout includes a 15 minute EMOM of dynamic movements into static holds. We will follow it up with a 15 minute AMRAP of jumping lunges, sumo deadlifts, and push press. Our workout finale will be 5 minute finisher of russian twists, hollow rocks, and leg lifts.

 

Tuesday – Bar Room Brawl

Our workout is for today is “fight gone bad” with a few extra cheap shots. Our workout is 4 rounds of  4 movements that are performed for 1:00 minute followed by 1:00 minute of rest. We dropped one movement from the traditional “fight gone bad” style workout because this one could be extra nasty! Our movements include thrusters, bent-over rows,  up-downs, and hang snatches.

 

Wednesday – Slow Feet Don’t Eat

Our workout today comes to you courtesy of coach Derrick. We begin today’s workout with a 12 minute EMOM of running intervals and burpees. Want more? If you aren’t as sweaty as you would like we’ve got your back with an lung scorching AMRAP. We’ll turn up the heat with intense running intervals, up-downs, and lateral hops.

Thursday – Swoll Patrol Tryout

We won’t judge if you go look at yourself in the mirror after our strength session on day 4. We have a tempo floor press and upright row strength session that will have you busting out of those tiny tank tops. Our “bro session” will be followed by a conditioning piece that incorporates  Romanian deadlifts, planks, floor press, and hang cleans to overhead.

 

Friday –  Don’t forget to workout in Red

Our red Friday workout this week begins with an alternating 15 minute EMOM of double dumbbell swings, double dumbbell front rack holds, and heel taps over the dumbbells to light up your abs! Our conditioning workout will test your short bursts of speed with 4om shuttle runs, up-downs, and front squats.

Saturday – Earn Your Rest

If you move fast in today’s workout you’ll reap the benefits. The strength portion of today’s workout will toast your legs without question. Our strength includes a heavy emphasis on front loaded squats that will make your quads feel the burn. Our conditioning consists of consecutive 1 minute work intervals followed by a brief 1 minute recovery. The work intervals include double unders, push press, jump squats, and a spectacular static position you’ll love.

Sunday – Lace Up

If you didn’t perform any accessory ab work this week, don’t fear. Our session begins with 5 sets of 30 second core work intervals. We will spend quite a bit of time on our feet today in our conditioning workout. Today’s long sweat session consists of running intervals, devil’s press, renegade rows, and dumbbell power cleans.

 

Week In Preview, March 8th, 2020

“As an elite athlete, there are only five things that you can truly control — your training, nutrition, sleep, recovery, and mindset. If it doesn’t fall into one of those categories, I tell my athletes, forget about it. Control the things you can control, and ignore everything else.”
-Ben Bergeron

CFK Event Spotlight:

Shoulder Strength and Mobility Band Training

Why should I use Strength and Mobility Bands in my training?

Gaining stability and strength in overhead positions is critical to many of the movements we do in crossfit. Shoulder Strength and Mobility bands  can also help restore postural issues. If you’ve ever overthrown a snatch, chances are that you have experienced discomfort in your scapula (shoulder blade). These bands not only assist the primary movers of the shoulder, but play a pivotal role in establishing control within the smaller muscles that stabilize the shoulder. Band training will allows you to shore up your weaknesses and provide a stable platform for your overhead movements. If you have any shoulder pain, the banded recovery series can assist in alleviation of shoulder pain.  Both locations are now carrying strength and mobility bands for purchase! Get them before they are gone!

 


Upcoming Events:

CF2 Workout at North 

Saturday, March 14th

 

North Schedule

Tri-Star Weightlifting – Open Gym (workouts will be posted in the gym)

Community WOD – Performing CF2 Workout from 9:15am-11:30am

Level 2 – Performing CF2 Workout from 9:15am-11:30am

West Schedule

Weightlifting – Normal Schedule

Community WOD – 9:00am

Level 2 – Cancelled

 

How to Register & purchase T-shirt: Click HERE (both team members must register individually)

Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!

$20 for event only – no t-shirt

$25 for t-shirt only – no event)

Habitat For Humanity –  Volunteers Still Needed

Saturday, March 21st

Habitat for Humanity logo

We believe in serving others in our community, but we need your help! We are excited to assist Habitat for Humanity by helping them to raise exterior framing at a local build site. We will be assisting with this project from 8am – 12:30pm at the Charles Drive location. We are still looking for a few volunteers ( 15 total).  All volunteers are welcome!

*If you would like to help with this awesome event please register and create your own individual account.

The link can be found HERE


Weekly WODs:

 

Monday – Johnny Bravo

Want cartoon quality lats? We have you covered. We have heavy deadlifts, ring muscle-ups, and box jumps to start your week off.  We’ll be recruiting a lot of muscle today while developing sound hinging mechanics, and challenging our strict pulling strength.

Tuesday – Bonding Experience

We highly encourage you to stretch after today’s WOD. We have a partner workout of calories on the bike or rower, syncronized walking lunges, and kettlebell front rack holds. We’ll stay syncronized on the lunges, but take turns cranking out calories on the bike.

Wednesday – Squat Day

The barbells should be slowing down this week as we build 5 more pounds. We’ll perform our regular squat cycle workout, and follow it up with a spicy conditioning workout of lightweight overhead squats, kickbacks, and knees to elbow.

Thursday – Burn Baby Burn

We’ll knock the dust off the ropes this week with an awesome ascending rep workout. If your looking to get a good upper body workout today’s conditioning workout will meet your needs. We have double unders, kettle-bell swings, and push-ups. Our goal is to scale the push-up efficiently today in order to stay moving!

Friday – Prioritize your Pacing

Our focus today is establishing proper pacing for different interval runs. We will be performing 2 alternating EMOMs. Get ready for lots of fast paced movement by performing interval runs, slam balls, box step ups, and dumbbell kickbacks.

Saturday Community WOD

Find a buddy and come to our free 9am workout. Our 14 minute workout includes a partner relay run, Russian swings, and wall balls. However, if you are visiting our North location get ready to row and perform thrusters during our CF2 workout.

Saturday L2  – Cancelled at West

Today’s workout will make you move large loads, long distances, quickly. We have thrusters and chest to bar pull-ups. We also have a challenging pre-workout buy-in.  Each Athlete will have a 100 wall-ball buy-in before getting started on the pull-ups and thrusters. These are days we get better! Get after it!

Week In Preview, February 23rd, 2020

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
-Mac Duke

CFK Spotlight:

4George at CFK North

We’ll have some new faces at North’s community WOD this week!

Most of us have witnessed the profound impact fitness has on our emotional well-being. 4George is a local group of personal trainers, who understand the impact physical fitness can have on one’s emotional state. The 4George program assists a variety of victims effected by PTSD, mental illness, domestic violence, and substance abuse. We are glad to have them at our North location this weekend to share what they do for others in our community.

HOW YOU CAN HELP

We’ll have a donation box to collect gently used workout attire, shakers/bottles, and workout equipment for the members of our program, and a suggested $5-$10 donation.

4George will be at the West Location on March 28th

Click Here to Learn More

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Upcoming Events:

Test Day – I AM CFK Challenge

Saturday, February 29th

Our Challenge “Re-Test” day will be this Saturday from 10am – 12pm at West! We’ll have a community WOD at 9am, but CrossFit Level 2 at 10:15am will be cancelled for the event.

CF2 Workout at North 

Saturday, March 14th

Our CF2 workout to benefit those currently struggling with Cystic Fibrosis is on the horizon.  All the proceeds of our annual event go East Tennessee Chapter of the Cystic Fibrosis Foundation.  Our workouts will start at 9:15am and will last until 11:30am at our North location.

How to Register & purchase T-shirt: Click HERE (both team members must register individually)

Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!

$20 for event only – no t-shirt

$25 for t-shirt only – no event)


Weekly WODs:

 

Monday – NCFit Benchmark WOD “Ripcord”

Our first workout of the week will test our grip as well as our grit. We have 4 rounds for time of deadlifts, chest to bar pull-ups, and running intervals. We’ll finish off the day with some fist bumps, high fives, and some yoga flow!

Tuesday –  Midline Massacre

The name of the game today is midline stability. We have dumbbell bench press, calories on the bike, and wall walks. Today’s challenge is holding a rigid hollow body as we climb the walls in fatigue.

Wednesday –  Squat Day

Be Present. Be Accountable. It’s our favorite strength piece of the week, and being aware of our movement patterns should be top of mind. Our squat checklist should include squatting below parallel, avoiding knee cave, and being aggressive out of the bottom of the squat.

Thursday – 2 Minute Drill

We have lots of movements to perform within a two-minute window in today’s workout. Some of these exercises include hard efforts on the erg, double unders, pushups, and dumbbell suitcase carries.

Friday – Beefcake

Our mission today is strength. We have an alternating EMOM of heavy single dumbbell snatches, goblet squats, and a bodyweight gymnastics complex.

Saturday Community WOD

Come get fit for free! Our 9:00am workout this weekend includes up-downs and alternating single arm thrusters. All abilities are welcome!

Saturday L2

Our level 2 workout this weekend is a butt buster for 18 minutes. We will be incorporating a new movement this week called the “lunging” wall ball toss. The lunging wall ball is a combination a reverse lunge and wall ball toss to a designated target. We will pair our new movement with box jumps, and attempt to stay moving for all 18 minutes!

 

CF Squared 2020: CrossFit for Cystic Fibrosis

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. A progressive, genetic disease caused by a defective gene mutation, Cystic Fibrosis is a potentially deadly disease that causes persistent lung infections and restricts the ability to breathe over time. More than 75% of those affected are diagnosed by age 2.


A note from Johnny Davis:

 

CrossFit Knoxville is proud to be hosting our 6th Annual CF Squared event to raise money and awareness for the East TN Chapter of the Cystic Fibrosis Foundation.

My 4 month old sister, Jennifer, died of Cystic Fibrosis when I was 4 years old. I saw what it did to my parents and how it devastated them and would like to help others avoid that if possible. 

Cystic Fibrosis is one of the rare diseases that a cure might actually be in sight and your donations and efforts can legitimately make a difference.  Come join us for some friendly competition to raise awareness and fundraising dollars to help those living with Cystic Fibrosis in Tennessee. One hundred percent of proceeds will be donated to the Cystic Fibrosis Foundation!


Event Details

  • When: Saturday, March 14 2020 (9:15 am – 11:30 am)
  • Where: CFK North (906 Callahan Drive)
  • How to Register & purchase T-shirt: Click HERE (both team members must register individually)
  • Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!
    • $20 for event only – no t-shirt
    • $25 for t-shirt only – no event)

Workout Info:

  • Partner format: 2-person any sex teams (If you don’t have a partner we will find you one!)
    • Both team members must register individually
  • Divisions: Rx, Rx-ish, Beginner
  • T-Shirts will be printed after the event to allow for late sign ups.
CF Squared Challenge WOD:

As with the symptoms and demands of the disease, this competition will include one lung-demanding workout designed to challenge athletes’ airways and ability to breathe.

In teams of 2, complete the following for time:
3 Rounds:
500m Simultaneous Row
21 Alternating Thrusters, EACH
  • Partner A’s barbell must be completely stopped and resting on the shoulders or overhead before Partner B can start their Thruster
  • 5 Burpee penalty for setting the bar down. Both athletes must complete 5 burpees each!
  • Thruster weights: Rx (95/65), Rx-ish (65/45), Beginner (45/25)
    • We’ll make it as light as you need if you are a beginner.  Come have fun and help out CFF!

FAQ’s

Q: What if I don’t do CrossFit?

A: No worries!  We have a beginner friendly version for everyone.

Q: Can I bring my kids?

A: Kids can definitely participate but they’ll probably need to be 10 and above or really tall.  The rower is very challenging for smaller kids.

Q: What size shirt should I order, how are they cut?

A: We are using a unisex Bella + Canvas Tri-blend shirt. Check out this sizing chart.

Q: How will the heats work?

A: We will be able to run 8-10 teams at a time. We will not send out a heat schedule prior to the event, rather we’ll determine heats on the day of. Please plan to stay the whole time and cheer teams on as they work!