Row’d Royalty & Athlete Appreciation Party!

It’s the time of the year where we show our CFK pride in our community and in our fitness. Before the CrossFit Open and the CFK Games begin, join us for food and good times at CrossFit Knoxville North.

This will be a potluck style and BYOB event.  There will be sign up sheets for your signature dishes at both locations.  Also, please RSVP for yourself and any extra guests!

WHO:  YOU!  And your family or friends!

WHEN:  Saturday, February 18th, 6-9 p.m.

WHERE: . CrossFit Knoxville North, 906 Callahan Dr.

WHY: To celebrate our awesome community and get PUMPED for the CrossFit Open!

Please let us know if you have any questions!

Week in Preview – February 13, 2017

Apologies that the WIP was only in e-mail form last week!  But have you checked out the new website??  It’s pretty cool!

We know schools were closed last week due to illness and some of you may be suffering from that as well.  Nutrition and supplementation are on your side!  Two of our favorite immune boosters at the gym are SB3 Probiotics and Vitamin D3, both by Pure Pharma.  Ask a coach for more details!

The Open is just around the corner!  We’re looking forward to seeing everyone test their fitness and see what this competition thing is all about!

Don’t forget that this coming Saturday will be the Row’d Royalty and Athlete Appreciation Party out North.  We’re looking forward to seeing you there!

Monday – Monostructural Gymnastics

Ten minute work intervals that finish with AMRAPs.  Say what??  Row 2k/1700 m in 10 minutes, with remaining time do some wall balls.  Then run 1 mile in under 10 minutes, and finish out with box jump overs.  Finally, alternating EMOM of handstand holds and hollow holds.

Tuesday – Weightlifting in the Rack!

If you enjoyed the jerk workout and the clean workouts the last two weeks, you’ll love this one!  E3MOM for 7 sets, 3 Front Squats and 1 Split Jerk.  Finish with some gymnastics strength training afterward.

Wednesday – Jump and Thrust

12:00 time cap to do 120-80-40 of double unders alternating with 30-20-10 DB/KB thrusters.  The real time goal is 5 minutes, so move fast!

Thursday – Return of the Row

Row 500, rest; row 1000, rest; row 2000, done!  Yes, this is very similar to Row’d Royalty.  Yes, Row’d Royalty hurt.  Yes, this is a great way to build your engine and be easy on your joints and muscles.  Get it in!

Friday – Clean Kip 15-15-15

Take 10 minutes to work up to a heavy double on power clean, then switch to 5 rounds of 15 power cleans and 15 toes to bar with a 15 minute cap.

Saturday – Partner Barbell

Divide your reps however you want to achieve 42 Deadlifts (315/205), 30 Thrusters (165/115), 18 Power Snatches (135/95) in under 15 minutes.  It’s heavy; it’s fast.  Challenge yourself and your partner today.

The programming looks a little different this week for sure!  It’s still a lot of fun days, but we’re always looking ahead.  Everyone will be ready for the open when it rolls out next week!

January Athlete Accomplishments

The new year saw a lot of CFK athletes doing some amazing things in and out of the gym.  We compiled all the amazing feats that we could find for December of 2016 and January of 2017.  Check out what your friends and workout buddies are doing and give them a high 5!


Ali Dorsey – First 50 mile trail ultra

Karen Rousseau – First 50 mile trail ultra

Bridgett Smith – First 50 mile trail ultra

Nathan Alexander – 50 mile trail ultra

Samara Griffith – Spartan Trifecta, Graduated from Nursing School

Kristy Gay – Third Spartan Trifecta, acquired MBA

Marcus Watson – Graduate from UTK

Shannon Beasley – Competed at American Open for Olympic Weightlifting, ranked top 10 nationally


Jennifer Brody – Key West Half Marathon

Holy Webb – Key West Half Marathon

Kathryn Woodall – Key West Half Marathon

Tricia Cheadle – Key West Half Marathon

Deborah Noe – Key West Half Marathon

Maria Haun – Knoxville New s Sentinel 40 Under 40

Sara Erdner – Row’d Royalty 5th place worldwide (age group 18-29)

Jason Evans – Row’d Royalty 4th place worldwide (age group 40-44)

Jason Collett – Row’d Royalty 8th place worldwide (age group 35-39)

Amanda and Corey Freels – had a baby girl!


And last but not least, the January 20 committee!  Going forward we want to highlight those in the gym who make it to 20 or more classes a month!

Drew Perkerson

Rachel Holland

Janet Jentilet

Cody Cothron

Robert James

Jennifer Black

Mark Inge

Matt Garrett

Bridgett Smith

Michael Selcer

Tracie Worley

Alex Armstrong

Becca Bowen

Bill Maddox

Laurie Lenczynski

Brittney Crump

John Sanford

John Stowers

Phillip Burgess

Rebecca Jackson

Shaun Dunlap

Spencer Smith

Donna Rosseland

Genn Gladwin

Holly Selcer

Reggie Nichols

Tanner Paul

Alayna Wardroup

Alvin Manabat

Brian C. Jackson

Hongdin Loi

Jamie Becraft

Jeffery Dix

Julie Utterback

Kimberley Brophy

Rick Mulholland

Ali Dorsey

Christy Hicks

James Hinderer

Leslie James

Michael Love

Nate Deal

Lots of cool things happening, but we want to know more!  If you have a great accomplishment or know someone in the gym who has achieved something great, please e-mail Coach Scott so we can recognize those accomplishments.

Making the most of your time at CrossFit Knoxville.

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Knoxville initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.