CFK Weekly, August 7, 2022

Programming Sneak Peek!


Push Press today! Then we are doing a fun AMRAP with rounds of rest where we get to cycle a barbell with some fatigue built up. How consistent can you be while trying to maintain a high output?


Let’s start today with some controlled movements and develop some strength that transfers to more advanced movements. 5 Rounds of the following Metcon will test your Threshold ability on one if not more movements, you have to keep moving on this one.


Power Snatch Complex? Yes, please. Let’s dial in that technique and then use it. During this Benchmark sandwich you get to build a strategy and see if it pans out!


We have a solid pacer here today! Steady wins this race, find a pace and let’s get after it. Keeping your split times is great to see if you can maintain effort and dial not crossing over that Anaerobic line. Then lets get some quality work in on the rings!


CFK TOTAL Tonight at West! We’d love to see you out if you can make it, let’s test those strength gains (Sign Up) or cheer your friends on! Speaking of friends grab a buddy or make a new one for this WOD! We have some work before the WOD as well but today is all about KB and Core control!


The Chief! Can you hit it hard and consistent today? Let’s see who can add up rounds and reps in this sprinty WOD.

Please welcome the next newest addition to the CFK coaching team, Coach Dustin!  Dustin is not only one of our coaches but is also part of the new ownership group at CFK.

Dustin has many years of CrossFit coaching experience including being the head coach, director of programming and co-owner of CrossFit Pistol Creek in Maryville.  He has received his CrossFit Level 1 and 2, also completing the CrossFit Gymnastics course.
Dustin, his wife Ashley and daughter Harper are a CrossFit family through and through. They are passionate about the CrossFit community and all it encompasses. Dustin truly wants to help people make progress and become the best versions of themselves.  While not only possessing technical coaching ability, he will often be the biggest cheerleader of your successes.
Welcome to the team Dustin!  We are really excited to have you!!

Save the Date: CFK TOTAL & BBQ

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs.
-First heat starts at 6:45pm, athletes get 20 minutes for 3 attempts at 1 rep max back squat, then strict press, then deadlift.
-Heats run roughly every 25 minutes.
8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area.
-More Specifics for North coming next week!
BBQ will be provided along with drinks and baked snacks (by Chelsea Donaldson, a.k.a. “chubby_behem0th”)
**Prizes for top 3 male/female athletes!**

Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!

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

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CFK North – Google

CFK West – Google

Sunday Runday 2022 Schedule

What’s up, athletes! Spring running weather is finally HERE!

What better way to enjoy the beautiful weather WHILE making fitness gains and working towards your goals than group runs with friends?! So we’ve put together some group runs and we’d love to have you join us on the following Sundays.

Here is your Sunday Runday Schedule! Scroll down for more information about each location.


Schedule and Directions!

(No group run Easter Sunday)

Victor Ashe Park

Restrooms: Yes | Water: Yes

Dogs Allowed: Yes

Route Options: 0.62 Mile loop | 2.8 Mile Out-and-Back | 4.0 Mile Out-and-Back

Meet at: Parking lot on the west side of the park

Ten Mile Creek Greenway

Meet at: Parking lot behind AMC Classic Knoxville 16

Restrooms: None | Water: None

Dogs Allowed: Yes

Route Options: 3.0 Mile Out-and-Back (Turn-a-round is Walker Springs Rd.) | 5.0 Mile Out-and-Back (Ten Mile Creek Greenway, Cross Walker Springs Rd., Left on Cavet Station Greenway, Turn-a-round is Middlebrook Pike)

(Or run your own distance! Turn around whenever you want!)

Haw Ridge Bicycle Trailhead

Meet at: Trailhead parking lot

Restrooms: One port-a-potty | Water: None

Dogs Allowed: Yes

Route Options: TBA

CrossFit Pistol Creek Half Marathon and Relay

*Saturday, May 14 | 6:30 AM | Run the whole 13.1 or split the distance with a friend! This is a fast and fun half marathon course on the Maryville-Alcoa Greenway system in Blount County. If you’ve participated in a few 5-mile group runs, you might be more ready than you think you are to cover the 6.5 miles relay course!

Link to Register

Memorial Day Murph

** Monday, May 30 | You know it’s coming, and you know you’re doing it! So you might as well be prepared! Participating in group runs will have you well-prepared for the two 1-mile runs in Murph.

If you have any questions about group runs or events, track down Coach Emily or Coach Stephen!

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.


Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.


Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.


Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.


At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.


Lets get an example of a workout that would have three different variations for each of the tracks, shall we?



Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.


The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Hot To Trot 5k/10k & Volunteer Water Table

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.

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.


*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!

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?

Weekly WODs: 


Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00


Sit Ups


Slam Balls/Plate Ground to Overhead


10m Shuttle Run


Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets


Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap


Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters


Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups


Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 


Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls


Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups


Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –



Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap


Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap


Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview, October 17th, 2021

“There is no greater agony than bearing an untold story inside you”

– Maya Angelou


Upcoming Events:

This Saturday: Lakeshore Park WOD, 9am
*Both gyms will be closed, please come join us! This will be a fun workout for any age/fitness level, so bring your kids, friends and neighbors!
This Sunday: Rainbow Falls hike
Please RSVP HERE if you’re planning to attend. We’ll meet at North at 7am and drive from there. Plan for an all-day event, so bring lots of food and water!

Weekly WODs: 


Crossfit  – Overhead Complex + Barbell Interval Sprints
Strict Press, Push Press, and Push Jerks in our strength complex, followed by 10 rounds of push jerks and up-downs, in short sprint interval format. Shooting for 0:30-0:45 of work each round, with 0:30 rest.
Burn – 
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP 1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-


Crossfit  –  Cleans, Double-Unders, and Sit-ups
We’ll start with some barbell strength and skill work in the form of a clean complex, then rock through a 2-part workout comprised of cleans, sit-ups, and dubs.
10 Right Arm DB Thrusters + 8 Burpees Over DB + 10 Left Arm DB Thrusters
-2:00 Rest-
8 Right Arm Thrusters + 6 Burpees Over DB + 8 Left Arm DB Thrusters
-2:00 Rest-
6 Right Arm DB Thrusters + 4 Burpees Over DB + 6 Left Arm DB Thrusters


Crossfit – Squat Day + “Trident”
Squats will continue the tempo format, progressing this week to 4×5 @ 21X1. Then, we’ll hit our benchmark WOD “Trident” which consists of the BRUTAL combination of Wall Balls and Rowing. Get those legs ready!!
20 Russian KB Swings
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold


Crossfit – Long, Sweaty EMOM
We’ve got a 20:00 EMOM filled with running, lunges, and ground-to-overheads, followed by some Thursday Body Armor! As always, we can use Thursday as active recovery, or if you’re feeling good hit it hard!
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run


Crossfit  – Bench Press + Push-Pull Metcon (Rope Climbs!)
We’ll be climbing the ropes today, so wear long socks, pants, or other shin protection! Many scaling options available, so if you’ve never climbed a rope before don’t sweat it! We’ll get a great upper body pump and have some fun with this one!
15/12 Cal. Bike
20 Plate G2O
20 Plate Lunges
-14:00 Time Cap-

Saturday – Both Locations CLOSED!

Come join us at 9am for a park workout at Lakeshore Park! All are welcome, so bring friends and family!

Drew WOD 2021 Scholarship Drive

On September 11th, 2018 our dear friend and athlete, Drew Perkerson, lost the battle he had been fighting with pancreatitis. We established a scholarship in his memory to enable more people to join our community, and carry on the joyful spirit of Drew.  So far, eight athletes have benefitted from this scholarship.

In order to keep this scholarship going, we are holding our annual Drew WOD Scholarship Fundraiser Drive on August 6th all day during classes.

At CFK, our mission statement is “to live, embody, and share total health and wellness within our community.” Drew definitely stood for that, and we want his legacy to be carried along.

We’ll take donations all day at each location to replenish scholarship funds. If anyone who would like to be a “sustaining contributor” you can tell us how much you’d like to contribute monthly, and we’ll add it to your membership fees.

All donations will go toward a scholarship for CFK membership, awarded to individuals who wouldn’t otherwise be able to afford membership, but demonstrate a strong desire to uphold CFK’s mission to live, embody and share total health and wellness.

We will not be selling a memorial t-shirt for this event – we request that whatever you would spend on a shirt go towards the scholarship instead.  If you have the Drew shirt from the original event in 2018, please wear that!

If you know anyone who would like to try CrossFit, and can’t afford a full membership, please let them know about the Drew Scholarship Fund, and encourage them to apply.  All they have to do is shoot an email to [email protected]!

The WOD is as follows:


3 rounds for time

25 minute time cap

37/25 Cal Row
25 Wall Balls (20/14)
16 Dumbbell Snatches (50/35)
2 Back Squats (315/225)
1 Deadlift (405/315)

Drew’s birthday was 3/5/81. We chose 3 rounds of 5 movements totaling 81 reps per round. We begin with a 37 calorie row, the age he was when we lost him. Heavy squats and deadlifts were some of his favorite movements. Though the weights seem heavy, they would only be around 80% for Drew, so suggested scaling will be to scale to 80% of your best squat and deadlift respectively.

For those who are new to CrossFit or do not regularly train CrossFit, we will have a scaled version:

3 rounds for time

25 minute time cap

20/15 calorie row
18 wall balls
12 DB snatches
2 back squats
1 deadlift

No prescribed weights, just something challenging but that you could do for 3-5 reps.


RED Friday Shirts Coming in HOT!!!!

Requests were made and we heard you, CFK!!  New RED Friday shirts are now available for preorder, with a fresh design in both unisex t-shirt AND ladies’ racerback tank!  ORDER HERE! 

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!

Shirt Details

The unisex t-shirt is the same one we always order, so fear not on ordering your usual size.

The ladies’ tank is a different brand, so we are providing sample sizes for you to try on!!  Sample sizes will be available at WEST from Wednesday-Saturday (7/14-7/17), and at NORTH from Monday-Wednesday (7/19-7/21).

We will also order extras so if the size still doesn’t work, we will have more sizes available!

LAST DAY TO ORDER:  JULY 21, 2021 by 9 PM, FIRM!

Here is the sizing info for the women’s tank:


Hit us up with any questions you may have!

6-Week Teen Strength & Performance Program

The mission of Tri-Star Strength & Performance is to increase athletic performance through hard work and discipline.

Our mechanics-first approach improves power, explosiveness, and athleticism while decreasing the risk of injuries in sport. Our goal is to produce the most durable, athletic version of the athlete.

Principals: Be Disciplined, Show Respect, Encourage Others, Work Hard.
  • Be Disciplined: Never cut corners – train like everyone is watching, even if no one is.
  • Show Respect: Treat others how you want to be treated.
  • Encourage Others: Be supportive of teammates, and those around you.
  • Work Hard: Effort over everything. Give 100% and never quit until the task is complete.

6-Week Teen Program (13-18 years old)


  • July 6 – August 14

Pricing Options & Registration Links:

  • Saturday Only (6 total classes): $90 – Register HERE
  • Tuesday/Thursday Only (12 total classes): $145 – Register HERE
  • Tuesday/Thursday/Saturday (18 total classes): $200 – Register HERE

Class Times & Locations:

  • Tuesday & Thursday: 5:30 p.m. (West Location – 9311 Kingston Pike)
  • Saturday: 11:45 a.m. (North Location – 906 Callahan Drive)

*All classes are 60-minutes