CFK Weekly: January 22, 2023

The 2023 CrossFit Open!

  • February 16th it all kicks off!
  • This isn’t just a competition that decides who moves on to the next level on the way to the CrossFit Games. This is a chance to challenge yourself and challenge your friends, push yourself for that extra rep, challenge yourself with a little bit more weight than you may use.
  • Follow this link for information and registration.
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun as a community!
    • Coacheswill be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!

Open Shirt Pre-Order!

If you are looking to order a Open Shirt this year you have until Wednesday 1/25 @ 11:59PM to place your order on the attached form! ORDER HERE!


Programming Sneak Peek!

Monday:

5×3 Strict Press & 5×3 Push Press. Building as you go along great day to build stronger shoulders. The Metcon is a calf burner with rounds of Dubs.

Tuesday:

Weighted Lateral Step Ups. This is a great day to build some lateral stability. Then we have a EMOM for Reps that is going to working the body all around.

Wednesday:

CrossFit Games Open Repeat 18.1!

Thursday:

5×2 Pausing Front Squats. Then we are going to hit a classic with a twist. Karen.

Friday:

5×2 Power Snatch & 5×1 Squat Snatch (Power +OH Squat). Then we have sprint intervals to test your speed.

Saturday:

25 Min AMRAP where you are are going to hit some volume that is going to work the whole body.



Save the Date!


Pilates & Yoga

w/ Ashleigh Howard

From Ashleigh: “Hey CrossFit peeps! I am excited to able to offer you some Pilates and Yoga in a fusion class. Pilates will focus on small stabilizing muscles which will allow you to reach new performance
levels in CrossFit. Yoga will allow you to improve your coordination and balance as well as stretching and
lengthening your body. I hope to see you there!”

Location: West

Saturday 1/28 @ 11:15AM


Free CFK Injury Screening w/ PT Coach Blake

15 Min Injury Screening Limited Spots Available. By Reservation only – reserve your screening today.

West: Jan 31st 4:30-6:30PM Register Here!

North: Feb 1st 4:30-6:30PM Register Here!



Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!


Introducing: CFK Build

What is CFK Build

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in CrossFit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon. We have some teams coming together for the Marathon Relay!
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: January 8, 2023

New Coach Alert!

CFK would like to introduce you to the newest member of our coaching team…Wes Kitts.
Wes is a Knoxville area native, graduating from Halls high school and first learning the sport of weightlifting at CrossFit Knoxville.
He is a husband and father of two little boys.  He is also a world class weightlifter. Wes is the American record holder in the snatch and clean & jerk, he is a three time Pan Am Games Champion and represented the United States at the Tokyo Olympics.  His current goal is to run it back in Paris 2024.
Wes will be contributing to the CFK community by running weightlifting classes, providing opportunities for members to train along side him and running seminars.  We are really excited to have an athlete of his caliber being a part of what we do and help make us all better.
Welcome Wes, glad to have you.
(Check out the on the calendar section below for a opportunity to train with Wes and other things on the calendar)

Programming Sneak Peek!

Monday:

Bench Press to start the week, building to some heavy singles! Our 21-15-9 Metcon will test your Threshold on a few movements. (Don’t forget your hand care or grips for this one)

Tuesday:

Bringing back the KB Snatch for some strength today. Then we have a Threshold Metcon, working your posterior chain, where you get some rest built in.

Wednesday:

Front Squat Complex to start the day. Then with the open 5 weeks and 1 day away… 17.5!

Thursday:

Working on Gymnastics “Pulls”. Then a Pacer Metcon with some Moderate to Heavy Deadlifts in the mix!

Friday:

We are going to work Hang Power Cleans for a Triple & get Sit ups in during a alternating EMOM. Our Metcon to follow with have full Power Cleans paid with a gymnastics “press” in a ascending AMRAP!

Saturday:

Who doesn’t like a good Partner Chipper with a Sandbag! Your partner and yourself will alternate turns trying to maintain pace.



Save the Date!


Train with Wes Kitts

Location: North

Saturday 1/21 @ 11AM


Pilates & Yoga

w/ Ashleigh Howard

Location: West

Saturday 1/28 @ 11:15AM


The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: January 1, 2023

Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

How is this different from 20 Committee?

  • 20 Committee is celebrating being active at home & in person with 20 workouts in a month. This isn’t going to change and we want to still celebrate those who get it done in and outside of the gym!

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)


Programming Sneak Peek!

Monday:

Starting off the New Year with some posterior chain accessories. Then our 10 min Metcon will have your shoulders and legs burning. Try and maintain a consistent pace.

Tuesday:

Going S2OH for Strength today for a Heavy 3 Rep! Then our Couplet for Time will she how well you can string together workable sets while fighting off failure.

Wednesday:

Time to get explosive! We will start with some single leg box/plate jumps. Then our Metcon is 3 Rounds for Time, where pacing your first round properly will make a big difference for the rounds to come.

Thursday:

Key accessories to start today. Then we jumping into a EMOM where will see how many reps we can add together. Bring those jump ropes!

Friday:

Power/Squat Snatch Complex today. Then with the Open right around the corner what’s better that hitting a repeat of a old Open WOD 11.4!

Saturday:

Partner WOD! You and a Partner are going to stay busy for 25 mins and we are going to get some quality static positions in this one!



Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calendars!
  • What to expect?
    • CFK is doing Friday Night Lights this year! It’ll be time to get together and have some fun!
    • The Open is the time to challenge yourself!
    • Coaches will be making teams with Registered Athletes!
      • This means teams will be going head to head on Friday Nights!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: December 11, 2022

CFK Holiday Schedule!

Christmas is right around the corner!

That means it’s time for CFK’s 12 Days of Christmas WOD

We will be running the 12 Days WOD on Friday the 23rd this year. We would love to see your holiday spirit and encourage everyone to dress up or wear a ugly sweater for pictures before the WOD! WE WILL HAVE A TREAT TABLE SET UP ALL DAY SO BRING BY YOUR HOLIDAY FAVORITES TO EAT AND SHARE!  These are all joint classes with a Burn version! Then on Christmas Eve will will be open for 2 Classes (CF & Burn Combined) at each location. Class time will be as follows…

Friday 12/23:

WEST: 5:30AM / 8:30AM / 12:00PM / 4:00PM / 5:30PM

North: 6:00AM / 8:30AM / 12:00PM / 4:00PM

Saturday 12/24:

Both Locations: 8:00AM / 9:00AM


Programming Sneak Peek!

Monday:

Going heavy on the Push Press! Then lets see how fast you can get the Bar overhead when under fatigue, try not to cross over the redline in the first round!

Tuesday:

We are goin to start the day with some accessory work to get us primed for the Metcon. Wear you long socks or bring you knee sleeve because we are climbing ropes today.

Wednesday:

You are taking a DB everywhere you go in this one. Time to see what you grip can do!

Thursday:

Gymnastics Strength Training and a Body Weight Metcon, this will be fun!

Friday:

Heavy 5 on the Back Squat. After the strength, grab a partner and lets see how far yall can get in this AMRAP!

Saturday:

This Chipper will test what kind of endurance (Not Running) your legs have in them!


Save the Date!

The 2023 CrossFit Open is just around the corner!

  • February 16th it all kicks off!
  • Follow this link for information and registration.
  • Mark your Calenders! CFK will announce our plans and details later but we hope you are as excited as we are!


CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: November 20, 2022

Thanksgiving Schedule!

Black Friday Sale!

We have some great deals Available for our Members!

Sale Last 72 Hours Only! Black Friday Nov 25 – Sunday Nov 27


Programming Sneak Peek!

Monday:

5 x 3 Strict Press to start the week! Then we have Metcon for Time that will test fatigue and see what you can get out of your shoulders!

Tuesday:

We are hitting some heavy Back Squats today! Then are are going to take on the Secret Service Snatch Test!

Wednesday:

Structured Power Cleans today on the 2 Min! Then we get 3 Rounds for Time with Pulls and explosive work!

Thursday:

Thanksgiving Day! The Gym is closed but we’d love to see you out at the Hot to Trot 5k/10k! We also need Volunteers for the water table sign up here! Not Running or Volunteering?! Get a 3-5mi Ruck in then Feast!

Friday:

Limited Schedule today! 8:30AM & 10AM today! Everyone is Welcome! Time to move and burn off some Calories!

Saturday:

Half Marathon Row Day!!! We have 2 Class Times 8 AM for Individuals and 10AM for Teams! If you aren’t Rowing we would love for you to stop by and cheer fellow athletes on!



CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]


Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • The Next Week is Free! Try it out and see if it works for you! Check your WODIFY APP!
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially start December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!



November is….. ROW-VEMBER!

This is a great opportunity to log some meter compete over the whole month and gain some cardiovascular fitness! Check the Leaderboard in each gym and get after it!

Save The Date:

November 26th – 1/2 Marathon Row


Calling all Runners! Volunteers NEEDED!!

Hot to Trot 5k/10k this WEEK!!!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: November 13, 2022

CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]

Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • The Next 2 Weeks are Free! Try it out and see if it works for you! Check your WODIFY APP!
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.


Programming Sneak Peek!

Monday:

We are building some Posterior Chain strength to start the week! Then the Metcon will give you an opportunity to pick your poison.

Tuesday:

Get ready for some Barbell. We have a Hang Power Clean complex that finishes with a Jerk! Then “DT” but with a bit of a twist, this one isn’t for time.

Wednesday:

Let’s get ready to get some grip work in! The Metcon to follow will get you moving fast. Careful not to go out the gate too hot in this one. It’ll be easy to do. The goal is to maintain continuous output for the entire AMRAP.

Thursday:

Great day for Gymnastics Strength Training (Pull Ups & Dips EMOM). Our Metcon will work on another push with your HR elevated in sprint style intervals!

Friday:

5 x 3 on a Power Snatch! We finish your Friday with a Challenge to see if you can keep holding on and keep lock in to avoid a penalty.

Saturday:

Time for you and a Partner to have some fun! Each Partner will be working at the same time with to alternating tasks!



Save the Date: Battle Cancer Team Event

November 19th @ CrossFit Mayhem

  • Battle cancer is taking over CrossFit Mayhem on 11/19 and we would love to sent some teams of 4 to the event to help support the cause! If you and any friends are interested in signing up, we’d love to help get teams together.
  • We ask that all interest athletes interested athletes E-Mail Dave L ( [email protected] ) so we can help facilitate building your team and make sure you get signed up with our discount codes!
  • More information on the event can be found by following this link.

November is….. ROW-VEMBER!

This is a great opportunity to log some meter compete over the whole month and gain some cardiovascular fitness! Check the Leaderboard in each gym and get after it!

Save The Date:

November 26th – 1/2 Marathon Row


Save the Date:

Dr. Kim is Back with another Core and Floor Workshop. November 19th, 2022


Calling all Runners!

Hot to Trot 5k/10k is 1 Week away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: October 16, 2022

The Witches WOD

October 29, 2022 – 9:00AM

Location: West

The Witches WOD: Join us for our next in house partner competition! This page will contain the relevant information and links leading up to the WOD so as more information comes available check back here for more details.

Teams of 3 (Same Sex) there will be Rx and Scaled divisions for M/F. If you are looking for a team or an additional partner to complete your team look to the sign up sheet to help fill in or have a coach help you find your mate(s).

Rx Standards:

  • Ability to do Wall Balls Males(20) / Females (14)
  • Ability to do unassisted body weight Pull Ups

Team Sign Up Sheet Here! 


Programming Sneak Peek!

Monday:

Starting the week with Front Squats that we are doing from the floor to get ready for a 21 – 15 – 9 that will test your Quads!

Tuesday:

5×3 Push Jerk today! Then we have a Threshold Interval WOD that will test if you can keep up your pace!

Wednesday:

Strength & Accessories starts us off. Then this AMRAP will put you at your Threshold with a few on these movements.

Thursday:

Gymnastics Strength Training EMOM followed by a Burner were you challenge is to go unbroken on a movement.

Friday:

All about the Barbell today! Power Snatch Complex! Then Youself and a Partner have some work that needs to be done!

Saturday:

We have a awesome Chipper today! Just keep knocking these things out and maintain pace when we have some rows added in.


Save the Date: Battle Cancer Team Event

November 19th @ CrossFit Mayhem

  • Battle cancer is taking over CrossFit Mayhem on 11/19 and we would love to sent some teams of 4 to the event to help support the cause! If you and any friends are interested in signing up, we’d love to help get teams together.
  • We ask that all interest athletes interested athletes E-Mail Dave L ( [email protected] ) so we can help facilitate building your team and make sure you get signed up with our discount codes!
  • More information on the event can be found by following this link.

November is….. ROW-VEMBER!

Let’s get ready for some rowing in November!

Let’s see who can rack up the Meters this month and come out on top!


Save the Date:

Dr. Kim is Back with another Core and Floor Workshop. November 19th, 2022


Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • We are in Week 3 but it isn’t to late to JOIN!!!
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: October 9, 2022

Barbell for Boobs

Saturday – October 15, 2022

One Class: 9AM Both Locations

We are hosting a BARBELLS FOR BOOBS fundraiser event on October 15th, we would love your help on supporting their RAD program.   BFB is a community taking action in breast cancer.  We are athletes supporting athletes diagnosed with breast cancer. Let’s join them on elevating the standard of care and improve the quality of life for athletic women impacted by breast cancer. To learn more visit www.barbellsforboobs.org
We have created a team fundraising page, you can join the fun by clicking the below link and joining our team as an individual fundraiser. Earn REWARDS (prizes) for your fundraising efforts from their proud partners at Yeti, Puma, and Eleiko.

Programming Sneak Peek!

Monday:

We are starting the week with Snatches for Strength! You get to choose today either Squat Snatch or Power! The an EMOM for a Metcon lets add up rep here!

Tuesday:

Skill & Strength work to start off, we are doing Pistol Squats or Progression. The benefit? Single leg stability, balance, and working on building symmetry between legs. After this we are going to test how well you can continuously work your legs in this pacer Metcon!

Wednesday:

Time to hit a Heavy 5 Bench! After the Bench your Metcon will combine pull and push t0 in this 21-15-9.

Thursday:

Partner WOD today! Both are working today to accumulate Calories and work though movements Core & OH Stability will get worked in this one.

Friday:

Heavy 5 Back Squat! The Metcon following is going to make you WORK, this one will challenge your ability to push yourself further and further.

Saturday:

BARBELLS FOR BOOBS!!! One class 9am each location! We are going to keep you guessing on this one.



Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)


Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • We are in Week 2 but it isn’t to late to JOIN!!!
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: October 2, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


Programming Sneak Peek!

Monday:

Starting off the week with some strength, 5×3 Strict Press! The following Metcon adds some heavy pulling with a different press motion.

Tuesday:

Intervals today! These are intended to be done at an aggressive pace and we are accumulating reps of a gymnastics skill. Can you repeat similar efforts after some rest?

Wednesday:

Building 5×2 Front Squats. Can you hit the 85 – 90% range of your 1RM? Hopefully you got to master the Med Ball Clean last week, it’ll come in handy for the Metcon.

Thursday:

We all know that Mobility & Accessory work is important, so lets kick off today and learn about those. Then we have 6 Rounds of a Pulling Threshold Metcon.

Friday:

Starting the day with some team effort. Then we will continue the theme with a Partner Chipper; the work is always better when you have someone to tag in.

Saturday:

EMOM for Reps! Today is a great day to get as much work in as you feel like! We have a balanced yet challenging WOD that can showcase your strong movements.


Save the Date: Barbell for Boobs WOD

Saturday – October 15th @ 9AM

One Class Each Location! More Details to Follow!


Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)


CFK Weightlifters!!


October 8th! We are heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

]If you are competing we look forward to cheering you on! We invite our Members to come our and support your fellow athletes! In case you ae late to the party and aren’t competing but this peaks your interest, come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Free! 8 Week Running Program Plus Hot to Trot 5K/10K & Volunteer Sign Up

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

If this will be your First 5k/10k or you are looking for a plan to PR!

Coach Stephen has put together a 8-Week 5k Training Plan for you to follow!

8-Week Program Here & follow along in Wodify Weekly under CFK Endurance, there will be helpful videos posted throughout the program!

  • When: Thanksgiving Day (Thursday, November 24)
  • Where: Turkey Creek (Race starts at Fleet Feet, Water Table is at Steak ‘n Shake)
  • Time:
    • Water Table Set-up: 7:00 am
    • Race Start: 7:30 am
  • Race Sign-up: https://runsignup.com/Race/TN/Knoxville/HottoTrot
    • Use Discount code CFKnox5 at checkout for $5 off registration (CFK folks only please)
    • Specify team “CrossFit Knoxville”!
  • Volunteer Water Table Sign-up – Friends and family welcome!!
    • There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.
    • Clink the Link Here to Volunteer!

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!


Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!