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!

Week In Preview, January 26th, 2020


“Be proud of your hard work and accomplishments, but never be completely satisfied and never forget you’re not the only one out there working hard. You can always do more, do better, and help others do the same”
–Greg Everett, Owner and Head Coach of Catalyst Athletics

Supplement Spotlight:

D-Aspartic Acid

 

This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women  experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.

 


Upcoming Events:

Last Call for #Committed T-shirts – Wednesday, 6pm

T-Shirt orders will be processed on January 30th (Thursday). Please make sure to get your orders in before the deadline on Wednesday at 6pm! Here’s the LINK TO ORDER, and if you were on the #20Committee in October, November, and December of 2019 hit up coach Rick ([email protected]) for your discount code before you place your order!

 


Weekly WODs:

 

Monday – Muscle Up Your Monday

We’ll be spending the first class of the week honing in on the elusive ring muscle up. Our skill work at the beginning of class will set us up for the NCFIT benchmark workout “Uppercut”. We can guarantee the buy-in for this workout of 20 ring muscle-ups will set the tone for the following rounds of lateral burpees and power-cleans. If you don’t have ring muscle-ups we’ll modify to burpee pull-ups.

 

Tuesday – Squat Day, Week 1 (Retest)

Did you have an “off” leg day last week? That’s okay! We are retesting for our upcoming squat cycle this week! Our goal this week is to find a “technical” max. There is absolutely NO need to board the “struggle bus” attempting 5 rep max at the beginning of the cycle. We are looking to own our movements from start to finish. We will finish our 5×5 or 5×3(if coming from the floor) squat cycle with the benchmark partner workout “Tailpipe”. Each partner will alternate through static kettlebell positions while the other partner crushes short distances on the rower.

 

Wednesday – Pop and Drop

We will be working heavy 3 rep hang snatches, toes to bar, and hand-release pushups during an alternating 18 minute EMOM. The toes to bar will assist us in opening the hips, and allow us to build in weight across each set of hang snatches.

 

Thursday – 20/20

If it’s the middle of the week, and you already want to break things… Come to class and get your mid-week frustrations out on slam balls! We have 5 sets of slam balls and suitcase lunges for today’s conditioning workout. However, we will have an option for plate ground to overhead if slam balls aren’t your thing!

 

Friday  – Box Jump Blowout

Your body will get a workout from the top, down today. You’ll view the WOD in wodify on Thursday night, and expect to have a shoulder intensive workout. However, this one will burn your legs as much as your shoulders. The name of the game in today’s conditioning piece is explosive movement and rapid hip extension. Get ready for lots of box jumps and push presses.

 

Saturday Community WOD

Our free workout this week is fast and furious. We have 6 sets of 2:00 minute workout segments. During these segments we will complete short running intervals, double dumbbell snatches, and a few double unders. Since the intervals are so short we suggest scaling to single unders to preserve the stimulus for this workout.

 

Saturday L2 

You’ll get the chance to channel your inner strongman at the beginning of class with a 1RM dumbbell snatch on each arm. Our focus is dumbbell cycling in our workout today. We have single dumbbell front squats, alternating dumbbell snatches, situps, and a very odd movement called the single dumbbell burpee! Our goal is to stick with lighter dumbbells and go mostly unbroken on this workout! Remember, you aren’t getting any gainz looking at your shoe laces! Let’s scale appropriately today!

 

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!
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  • 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

 

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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.