CFK Weekly: May 14, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Not Ready to tackle it Solo? Let us help you find a buddy to get it done!

– Put your name on this sheet & we will do our best to pair you up! –

Programming Sneak Peek!

Monday:

5×2 Push Press! Then we have a descending / ascending rep scheme that will challenge your to move through one and grind out another get your shoulders and legs ready!

Tuesday:

EMOM for Reps today! The goal here is consistent repeatable efforts!

Wednesday:

If you love moving a barbell today is your day! We have 3 different lifts with 1 lift every 0:30.

Thursday:

Partner WOD! You go, I go work through and round then cheer your partner on to get though some reps that will become challenging over time!

Friday:

We are working some OH Stability to start your Friday off. Then we are going to be moving a Barbell through 2 different lifts that should be unbroken and fast to start. Can you hang on to you pacing will be the challenge.

Saturday:

Chasing Annie!

USAW Weightlifting Meet ONE WEEK AWAY!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Murph Prep Challenge!

 

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. The last day to get points will be Sunday May 28th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: May 7, 2023

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Programming Sneak Peek!

Monday:

Squat Cleans in a 21-15-9 that will turn into a bit of a grind but keep moving and chip away at the reps.

Tuesday:

We are going to start with some hip and shoulder Strength/Stability. Then we are moving a DB and ourselves to get through the assigned rep. This one will be a shoulder burner!

Wednesday:

You and a Partner have a distance to cover in this Pacer! Every 2 Min we will have a some work to do but keep yourselves moving!

Thursday:

Heavy 3 Deadlift! Then we have a EMOM that will utilize how we preformed on the Deadlift and see how consistent you legs can output across the rounds.

Friday:

Heavy 10 Bench Press! Then it will be time to get meaningful reps and volume in! Choosing an appropriate scale if needed make a difference in this Chipper!

Saturday:

You and a Partner have work to complete. Trade off as needed and get the work done!

Murph Shirt Pre-Order!

*Shirts are Ordered from Veteran Owned local company 7five Clothing*

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th!

ORDER HERE!

The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included.

Speaking of Murph- Scroll down and find out how to will a 5.11 Tactical Vest!

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Nutrition Coaching with Coach Jody!

Curious about the Nutrition Program at CFK?  Coach Jody will be available following the 9am Community WODs to provide an overview of the nutrition program and to answer any questions you may have.
  • Saturday, May 13th at 9:45am – CFK West

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 23, 2023

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Programming Sneak Peek!

Monday:

6 x Complex (Push + Split Jerk). Then we have 4 Rounds for Time with where we are putting weight up overhead under fatigue.

Tuesday:

5 Sets to build to… 1 RM FRONT SQUAT! Then we have 3 Rounds for time that will have your legs and arms on fire! This is one that you have to keep yourself moving!

Wednesday:

3-3-2-2-2-1-1-1-1 Snatch. We follow up with a simple chipper that will challenge your ability to keep yourself at Threshold.

Thursday:

You and a Partner are working on a 25 Min AMRAP time to accumulate some Cals!

Friday:

Weighted Chin Ups! Then our 12 Min AMRAP has a Pull, Push, & a DB Movement. The rounds can add up here if you keep working!

Saturday:

Manion Hero WOD! Join us to take on this Hero WOD, if it looks intimating, grab a friend and go after it together!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 16, 2023

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Programming Sneak Peek!

Monday:

6 Sets of a Hang Squat Clean + Squat Clean Complex. Then we are pairing a gymnastics movement with wall balls in a 10 Min AMRAP!

Tuesday:

Time to work on Rope Climbs! Then our Metcon for time will test your core and hip flexors!

Wednesday:

20 Min AMRAP with some various Kettlebell movements.

Thursday:

Building Power Clean EMOM! Then we are going to see how well your legs can run with some squat volume.

Friday:

5 Rounds with built in rest. the accumulated volume will add up and challenge every athlete!

Saturday:

Partner WOD! You and a partner have a distance to row and work to keep you both busy the whole time!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

Murph!!!

May 29, 2023

Our yearly tradition is right around the corner!

Be on the lookout for a shirt pre-order and our Murph Prep Challenge in the coming weeks!

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: March 26, 2023

Workshop Alert!!

On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health.

Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for CrossFit, why you should care about your tolerance to carbon dioxide, and how breathing correctly will help you avoid injuries in training.

 

Check below for other events coming up!

Programming Sneak Peek!

Monday:

We have a fun Chipper to start the week! Get ready Wall Balls and bring shin protection, we are climbing ropes!

Tuesday:

Heavy Single Clean & Jerks on the 2 Min! We will follow it up with an EMOM that see how well you consistently put up reps.

Wednesday:

5 x 3 Front Squats… we are working our way down for a 1RM coming up! We will follow up with a Metcon that will have your legs feeling heavy working them all the way around.

Thursday:

Starting off the day with some core and skill work… it’s time to get inverted! Our Chipper will test your shoulder endurance!

Friday:

5 x 3 Snatch Grip Deadlifts for strength! Then You and a Partner will be going you go, I go for ascending Snatch weights paired with a synchro movement!

Saturday:

This all around Pacer WOD will be a great way to cap the week off!

Calling all Runners!

Still time to sign up (5k up to Marathon & Marathon Relay Options) or plan to come cheer on the runners from CFK!! 2023 Knoxville Marathon is just 1 week away!

CFK is Hosting a USAW Certification Course!

April 15th – 16th @ North!

Contact [email protected] for more details

Speaking of Weightlifting….

CFK will be hosting a USAW Meet 5/20/23!!

More details coming soon!

CFK Weekly: March 19, 2023

Congratulations to Alan Vass, Coach Lindsey, & Christian  for Qualifying for…

The CrossFit Open Individual Quarter Finals

Programming Sneak Peek!

Monday:

5×5 Front Squats. Then we are going to have 5 Rounds for time, where will will be doing wall balls & a gymnastics under fatigue.

Tuesday:

1RM Deadlift followed by a drop set. Then we are going to test a 2k ROW!

Wednesday:

Return of weighted pull ups. We are going to have 2 Rounds for time with some built in rest get ready for some jump over!

Thursday:

5 Rounds for time with a partner, your legs are getting worked in this one! We have a core finisher too.

Friday:

1RM Bench Press!!! 3 Rounds for time to follow up with some push ups and Dubs!

Saturday:

We have a fun Pacer Metcon today!

Deal Alert!!

CFK is excited to announce that through our relationship with Wes we are able to offer preferred pricing on Nike Romaleo 4 weightlifting shoes.  These are the exact shoes he wears to train and compete.  Through his partnership with Nike members of CFK can get them for $174.99, regularly $200.  We will be posting a preorder form and will charge upon order submission.  They will then be shipped from Nike and distributed at the gym.  Please see Dave or Wes with questions. Deadline to order 3/22 @ 11:59PM!

Calling all Runners!

Still time to sign up (5k up to Marathon & Marathon Relay Options) or plan to come cheer on the runners from CFK!! 2023 Knoxville Marathon is just a few weeks away!

CFK Weekly: February 26, 2023

The 2023 CrossFit Open Week 3!

Week 2 is wrapping up and we are ready for Week 3! This is the last week, it is time to have some fun and celebrate the conclusion of the CrossFit Open! ATHLETES you are responsible for submitting your score on CrossFit’s Website by 8PM Monday (Link Below)! Here is the where and how…

Week 3 – Friday 3/3 Open WOD for all CF classes

               Friday Night Lights at West starting at 5pm, first heat 5:30pm, other heats TBD (Based on WOD Length)
               4PM CrossFit is the only class that evening.. Join us for the Open Workouts!
               “Max out Friday” – Wes and the Weightlifters will be at West for a Heavy Training Session
               North Evening Schedule – 4pm CF, 5-6pm Open gym, 6pm Burn
We have a food truck coming! Wood Oven Eats (Pizza) will be on site selling pizza for your post wod enjoyment! BYOB!
Submit your score (CLICK HERE)…

Programming Sneak Peek!

Monday:

7 x 3 Building OH Squats! Then we are going to have some fun with a sandbag!

Tuesday:

We have a buy in & out with a 21-15-9-3 in the middle. We will be doing a gymnastics skill as well and so single DB Work.

Wednesday:

5 x 5 Pausing Bench Press Building. Then 4 Rounds for time that will get taxing on your grip, with some Hang Power Cleans.

Thursday:

1-1-1-1-1 Front Squat Building! Followed by a 10 min AMRAP that will test your threshold in your; legs, lats, and shoulders!

Friday:

CrossFit Open 23.3!!

Saturday:

You go, I Go with a partner! This should be some fun!

March 10th we will have Caffeine & Kilos on site at North for a Max Out Event! More Details next Week!

CFK Weekly: February 12, 2023

The 2023 CrossFit Open is HERE!

Week 1 is Here!

It is Time! The Open is upon us! It is time to push ourselves & see how we can stack up against one another. So here is the where and how…

Week 1 – Friday 2/17 Open WOD for all CF classes

               Friday Night Lights at West starting at 5pm, first heat 5:30pm, other heats TBD (Based on WOD Length)
               4PM CrossFit is the only class that evening.. Join us for the Open Workouts!
               “Max out Friday” – Wes and the Weightlifters will be at West for a Heavy Training Session
               North Evening Schedule – 4pm CF, 5-6pm Open gym, 6pm Burn
Week 2 – Friday 2/24 Open WOD for all CF classes
               Friday Night Lights at North starting at 5pm, first heat 5;30pm, other
               heats TBD
               West – Normal Schedule
               North – No PM Classes
               “Max out Friday” at North
Week 3 – Same as Week 1
Don’t forget to register (CLICK HERE)… We will be Drafting Teams via signed up members soon!

Programming Sneak Peek!

Monday:

E2MOM of Snatches today! The our Threshold Metcon is going to be full body work, do your hand care!

Tuesday:

EMOM Stations today with Front Squats. Then we are going to finish off with some core work!

Wednesday:

Partner WOD Today! We are going overhead and getting some time on the rower.

Thursday:

Open Prep Work today!

Friday:

Open WOD 23.1!!! You’ll know when we know! Still need to sign up (I do things last minute too).. Click HERE

Saturday:

3 Rounds of a Pacer Metcon!

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).

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 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

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