CFK Supplements – Fat Loss, Muscle Gain, Inflammation and more

Consume Quality Proteins, Veggies, and Fats in proportions that support activity levels but not excess bodyfat!

What’s up CFK?

Let’s talk supplementation with a purpose vs. trying to supplement our way around eating correctly. CFK is a “WHOLE FOODS FIRST” gym and supplements are meant to “supplement” or compliment our current strategy, not “replace” real food or fix bad habits.  
Transparent Labs, Black Market, and Puori have proven themselves to meet our standards. Here’s a break down of my recommendations as well as an outline of my personal supplement regimen.  
Side note: Inflammation and lack of sleep is a real struggle for some folks. Supplementing things like Turmeric, Magnesium, Glutamine, and Post Workout Protein can speed recovery, reduce inflammation, and improve sleep and digestive function. Turmeric, o3, m3, and d3 are recommended for all athletes! 
Adult Male over 30, fairly lean: (This would be me so I’ll start here)  
Goal: Preserve and/or build muscle mass, reduce overall inflammation, and keep Testosterone levels up in an aging body. 
AM: Black Market d-aspartic acid (natural Testosterone booster), creatine (builds muscle), l- citrulline (heart, immune, muscle pump)
Post Workout: 3/4 scoop Mass Gainer, 3/4 scoop 100% Whey or Organic Vegan, Glutamine. (all recovery.  Recover faster, workout more, quicker/better results)
*Eat a full meal about an hour later 
PM: O3 (3/day, 2 grams)*, M3 (3/day for Sleep/Recovery), D3 (3-4/day for various reasons but mainly proper hormone function), ZMO (Natural Testosterone Booster)
*Turmeric mid day with food to reduce Inflammation
Adult Male, not lean:   
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
Same prescription as lean male except post workout we’d do 1-1/2 scoops of 100% Whey or Organic Vegan, drop the Mass Gainer, and increase the amount of Omega 3 to 4 grams/day instead of 2 grams (3 capsules am with food, 3 capsules pm with food)
Adult Female, fairly lean:   
Goal: Preserve or build muscle, keep hormones in check, reduce inflammation.  
O3 (3/day), M3 (3/day before bed), D3 (3/day), 1/2 scoop of Mass Gainer, 3/4 to full scoop of 100% or Organic Vegan.  l-citrulline and creatine could be good if building muscle and gaining strength is appealing to you! (creatine can make you retain water, be aware)
Adult Female, not lean:  
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.  
Increase O3 from 2 to 4 grams per day (3 capsules in Am with food, 3 capsules Pm with food), M3 (3/day at bedtime), D3 (3/day), full to 1-1/2 scoop of 100% or Vegan, l-citrulline
Full Transparency: As a Coach and business owner my mission for our supplement program is two fold:
  • Provide a service for our Athletes by: 
    • Reducing confusion: Limiting products to essential and useful
    • Creating convenience: Have quality products on hand and extra flavors and special items available via pre-order
    • Provide only quality products by doing the research for our athletes (This is why you have seen brands change.  If a new brand is better/cleaner we make the change)
    • Find the highest Value (not cheapest or most expensive) in each category
  • “Supplement” our income (Pun intended)
*I’m sure there are others but one exception to the replacement rule being Omega 3.  O3 is basically missing from the SAD ( Standard American Diet) and there’s an abundance of Omega 6. Balance between Omega 3 and Omega 6 is critical for decreased inflammation and increased fat loss. I highly recommend sourcing a quality fish oil for omega 3 supplementation.  Puori, Nordic Naturals, SFH, etc…  Do not trust cheap o3.  It’s expensive to source quality o3 and if you see it cheap it will be just that.
**If you are using a different source that Puori, Black Market, or Transparent Labs and would like my help simply email me a picture of the label and we can compare the dosages.  

Week In Preview July 14th, 2019

“Don’t have a 10 cent squat with 100 dollar shoes.”

-Louie Simmons

Supplement Spotlight:

Pure Spectrum Muscle and Joint Relief

How achy are you by the end of the week? Good news, you don’t have to be. Try Pure Spectrum’s CBD Muscle & Joint Relief! This lotion works to soften & relieve deep tissue aches using full spectrum CBD and all natural ingredients such as aloe vera, cocoa butter, coconut oil, and olive oil. With a Blood Orange scent, you’re bound to smell as good as your joints will feel.

Upcoming Events:

“I Am CFK” Health Habits Challenge

Begins July 20th

We make decisions everyday toward our health and fitness goals that  help or hinder our progress. Join your best friends in a 6 week healthy habits challenge that includes physical and nutritional challenges each week! The “I Am CFK” Healthy Habits Challenge is for anyone looking to develop long term healthy habits to support their personal goals. Long term habits produce long term results! If you are interested in reinforcing great habits, receiving results, and feeling a sense of accomplishment let us know! Click here to find out more!

Weekly WODS:

Monday – Squat Day (Week 3)

We are kicking off the week with our squat cycle. Week 5 of our cycle includes more tempo training to increase our time under tension in the squat.  Our efforts to slow down our squats will help to increase positional awareness and technique.  We will finish our day with a burpee, front squat, and interval running workout.

Tuesday – GymNasty

Gymnasts rejoice! We have a very special muscle up workout for you on day 2. We will blast through a workout that incorporates muscle-ups, reverse lunges, and push presses with a dumbbell. The outstanding coaching staff at CFK will find a scaling option to meet your needs if you haven’t conquered the muscle-up. Don’t worry! We got your back!

Wednesday – Snatch Day!

The snatch fully expresses our strength, coordination, power, and mobility. If you have been consistent don’t miss this workout! Today is your day to ring that PR bell! The first part of class will be used to find a 1 rep max snatch.  We will follow up the strength work with a conditioning workout that will challenge us with lighter snatches.

Thursday – One Mile Fun Run!

Have you had “Murph” withdrawals recently? That’s okay! We have what you crave! Day 4’s workout will include many of the bodyweight movements used in our favorite benchmark. Our workout consist of a fast paced one mile run followed by a descending ladder of pushups and pull-ups. Sets of 5-10 reps on the pushups and pullups are key to finishing this one!

Friday – Handstand Pushups and Deadlifts

Towards the end of the week we will work on our skills with the strict handstand push-up and deadlifts. Our conditioning workout will also include these movements.  The focus for today’s workout is controlling the deadlift while using heavier weights.

Saturday – Community WOD

We have  a short high intensity workout planned for your Saturday! We  have dumbbell snatches, burpees, and sit-ups. We will keep the intensity through the roof in 4 sets of 3 minute AMRAPs.  Bring your friends because the CFK community WOD is the best free workout around!

Saturday – Level 2

You can accomplish so much in 25 minutes! Need Proof? Come to our Level 2 workout to find out! We have a little bit of everything today! Your day will be filled with double unders, farmer’s carries, lunges, and burpee box-step overs. Earn your “Rest Day” on Sunday! Bring it!


Who should try Olympic Weightlifting and Why


Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.


Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.


Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.


Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Click here to fill out the Free Class Form and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.


We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!


Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.


Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.


CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.



SOGO 2018: Bonus Points-A-Plenty!

Here are all of the ways you can earn bonus points during #SOGO2018! To register for any of our amazing workshop opportunities, email [email protected]. To register for any of the upcoming races, click the link in the description below. See you out there!

Girls on the Run 5k


What: 5k race for a great organization! Be a running buddy for one of the girls, or run on your own and support Girls on the Run of Greater Knoxville!

When: Saturday, May 5

Where: West High School | 3300 Sutherland Ave | Knoxville, TN 37919

5k Starts: 10 am

After the race: Be sure to stick around for Happy Hair, face painting, and finish line photos!


Mudders Day Madness 5k 


What: 5k Mud Run to support the Harmony Family Center. Join the CFK Team during registration, or run on your own!

When: Saturday, May 12

Where: Montvale | 4910 Montvale Road | Maryville, TN 37803

Race Starts: 10 am


Crossover Symmetry Workshops with Coach Cameron

Registration: email [email protected]

What: Improved shoulder stability and strength for improved posture, performance, and long-term shoulder health.

When & Where: Saturday, May 5 @ 10 am (CFK North); Saturday, May 12 @ 11 am (CFK West)


Running Workshop With Coach Mary

Registration: email [email protected]

What: In-depth coaching from the best running coach around, our very own Mary Cates! We’ll talk technique, pacing strategy, proper warm-up and cool down for improved performance, and run some 400’s!

When & Where: Tuesday, May 8 @ 6:30 pm (Tom Black Track, UT Campus)


Kettlebell Workshop with Coach Jonathan

Registration: email [email protected]

What: Everything you could ever hope to know about one of the best strength and conditioning tools out there, the kettlebell!

When & Where: Wednesday, May 9 @ 6 pm (CFK North)


Muscle-up Workshop with Coach Johnny

Registration: email [email protected]

What: Improve your muscle-up capacity, or learn to do your first ever! Skills and drills to help you master the rings.

When & Where: Saturday, May 19 @ 11:30 am (CFK West)


Baseline Nutrition with Coach Sara

Registration: email [email protected]

What: Just what it sounds like. Low hanging fruit to help jump start your nutrition. We talk carbs, proteins, and fats, how much to consume, when to get them in, and how to do it.

When & Where: Saturday, May 19 @ 9 am (CFK West)


Grocery Shopping with Coach Sara

Registration: email [email protected]

What: Grocery shopping trip with our nutrition coach! She’ll show you how to navigate the aisles, read and interpret food labels,  and which foods to buy organic and which not.

When & Where: Sunday, May 20 @ 9 am (Whole Foods)


Digestion Workshop with Coach Sara

Registration: email [email protected]

What: Everything you need to know about your digestive tract. You can eat the right foods in the right quantities, but if your gut isn’t healthy, you won’t absord those nutrients! There are simple ways to create a healthy gut, and coach Sara will show you how!

When & Where: Saturday, May 26 @ 8 am (CFK North)

Week In Preview – March 19th, 2018



“Remember the days you prayed for the things you have now.” — Unknown


Check out your Newsletter at this link!

The Open is Closing


Welcome to the last week fo the 2018 CrossFit Games Open!  Congrats on all you’ve accomplished.  You have one more opportunity to knock out 18.4, and by the weekend we’ll know what 18.5 is.


Unlike previous weeks, we will be doing Friday Night Lights!  Friday from 4-8 head out to the North gym to throw down in the workout AND eat some delicious bar-b-que supplied by some of our very own athletes!


They’re bringing the meat, and we need you to bring sides!  Bring something that you think goes with pulled pork, grilled chicken, and pork tenderloin.  We’ll see you Friday night!


Knox half/full marathon support!


Next Sunday, the 25th, the Knoxville half and full marathons will be making their way around downtown.  We want to support all those who are participating, and in particular give some shout outs to our community members who are running the race!  They’ve been working hard for months and it’s time for all that hard work to pay off!


Join us in Sequoyah Hills Sunday morning to support an informal water table.  Be sure to get there before 7 a.m. or get blocked out by police (roads gotta close for the runners!).  You can always just show up, but if you know you’re going to be there, e-mail coach Scott at [email protected]


The Week


Monday – 18.4


We’re going to run 3 heats in class today!  This way one person can workout, one person can judge, and one person can cheer/stay warmed up!  Only 9 minutes of work today, so get ready!


Tuesday – 30 for 30


Five rounds of 30 sec work and 30 sec rest.  Rotate around the room through stations of calorie rows, sit-ups, step-ups, and plank holds.  If you did 18.4 on Monday, think of this as active recovery.  Otherwise, let’s push the pace!


Wednesday – Plan B


This is a 12 min AMRAP of running, squats, and dumbbell push presses.  This should be constant movement!  Remember, you’re not getting more reps when you rest during an AMRAP.


Thursday – Squats and Strongman!


Retest day!  Make sure to get out to retest your 5 RM back squat today!  After that you’ll get in some strongman work with a series of 200 m kettlebell carries.


Friday – Swing and Miss OR 18.5


18.5 in the evening out North!  If you can’t make it there you’ll be doing Swing and Miss:  For time 21-18-15-12-9-6-3 of calorie row and kettlebell swings!


Saturday – Fireball


Teams of 3 complete a 30 min AMRAP of running, wall balls, and power cleans.  Big numbers here so you’ll be splitting up the work on each.

Week In Preview – October 2nd, 2017

“Perfection is not attainable, but if we chase perfection we can catch excellence”

– Vince Lombardi

Welcome to the first week of October!  Lots of great things are happening in the next few months!  Make sure to check out your newsletter by following this link!


All supplement orders are in!  Puori, SFH, and Progenex will be available on Monday at both locations!


Teams Series and Weightlifting

The Team Series comes to a close after tomorrow!  It was a fun two weeks that went by way too fast, but with some great workouts.


So what’s next up for CrossFit?  The CrossFit Lift Off!  A personal favorite of mine that has you test a 1 rep max of Snatch and Clean and Jerk, plus a metcon, this will take place between November 30th and December 4th.  The metcon won’t be released for a while, but we know what 2/3rds of the event will be!


Want to PR around that time?  The next weightlifting cycle will be targeted at peaking for the CrossFit Lift Off to max your lifts not only from strength, but improving your technique.  We also keep CrossFit workouts during the week and give you scaling options to maintain your fitness.  If you have more questions about weightlifting and the Lift Off, e-mail me at [email protected]


Nutrition and Fit3D

Nutrition seminars are moving to Saturday mornings!  Yes, we have a lot of these, and that’s because they are important!  Nutrition is the key to any real change you want to make, and you have to get to a baseline first!  Check them out at West on the 7th at 9 a.m. and North on the 14th at 10 a.m.


Postpartum Prep

Don’t forget, we have a free informational hour on postpartum prep for CrossFit and training!  See the blog for more details!


Not just the beer!  We have several athletes competing at Oktoberfest on the 7th.  Head out to CrossFit Ktown and show some support!  Many of them are doing their first competition.


The Week

Monday – Jackie!

This is our last Team Series workout!  If you’re doing the Team Series it will be a relay style with Chest to Bar Pull-ups.  For everyone else, it’s a great benchmark.  1k row, 50 barbell thrusters, 30 pull-ups.  Try to go under 10 minutes for this one!  Check back on March 13th to see how you did the last time we tested this workout.

Tuesday – Don’t forget to calf smash

Three rounds of running, KB front rack carries, rowing, KB overhead carries, double-unders, v-ups, and single unders.  Scale up in weight if you’re comfortable!  But be sure to stretch and smash afterward.

Wednesday – Leg Day Intervals

Three rounds of front squats and box jumps, but with rest between rounds!  Your score will be your slowest round.  All bars start on the floor, and box heights will be lower so you can go faster!

Thursday – Deadlift Day

Work up to a heavy triple on Deadlifts today!  We’ll take 7 sets to build up to a heavy triple, but all sets should be above 70% of your goal weight.  If you reach that weight in just 4 sets, go back down for some drop sets!

Friday – Shoulder Day

Push press, pull-ups, and kick backs!  Yes, kickbacks.  The goal here is to be fast.  Scale your weights accordingly!

Saturday – Loredo

We take our hero workout to Saturday this week with Loredo.  6 rounds of 24 air squats, push-ups, walking lunges, and a 400m run.

Week In Preview – July 31st, 2017

“The true masters are still on the field when the fun ends.” — Reinhold Messner

WIP Highlights

Get to a nutrition seminar this month!  Spots fill up fast.  SOGO is really heating up and we’re almost to the end.  Jordan Garcia will be here this weekend for the handstand workshop.  The 4th annual Guardians for Garrett Kickball Tournament is upon us!


Get to those nutrition seminars!  We have another one this week out North at 6 p.m., and in two weeks, August 22nd, we have another specialty seminar at West called “The Skinny on Fat” where Coach Sara will talk about why fat has gotten a bad rap over the years, and why you really need it in your nutrition.


The workshop is filling up and spots are limited!  Check out the blog post or Facebook page for more details, or just e-mail Coach Rick!


I know you guys are stacking on a ton of reps and the commitment has been awesome!  I was baffled to see so many athletes finish the Bring Sally Up planks and immediately hit up some sit-ups and handstand holds.  Amazing work guys and gals!  Here’s your next week:


Cut out sugar!  That’s right, no added sugars.  Check your labels!  Usually this is the first thing in the challenge and the hardest, but you will get the most bang for your buck in changing your nutrition by cutting out this one little ingredient.  You will be uncomfortable for a few days if you have a lot of sugar in your diet already, but just commit to it!


Plank holds!

Novice:  accumulate 4 minutes

Rx: accumulate 8 minutes

Rx+:  accumulate 12 minutes

Don’t forget, you have all the other things as well!  Run/row, sit-ups, push-ups, handstands, and planks.

Guardians for Garrett

We’re getting teams together for the Guardians for Garrett Kickball Tournament taking place on August 26th!  It will be a lot of fun and it’s for a great cause.  Mark your calendars and keep an eye out for more information on how to register your teams.  We’re looking to get a team of 10 from each location.

The Week

Monday – Alternating EMOM+

Alternate between rowing, KBS, rope turns, and l-sits every 90 seconds.  Just enough rest to make a hard interval each round!

Tuesday – Tank Top Tuesday!

Break out those tanks today!  It’s all shoulder work.  Start with some handstand push-up work, then a metcon of 2 rounds of 25 and 50 handstand push-ups and wall balls.

Wednesday – Strength Day

Work up to a heavy single on hang power cleans, then hit a tabata mash-up of sit-ups, RDLs, and jumping lunges.  Focus on quality reps and strength development, not just all the reps you can get.

Thursday – Shoulder and Midline Stability

Work through 3 rounds of KB waiters walks, ring push-ups, and medball runs.

Wednesday – “Rich”

Start off with 13 full snatches at 155/105, then move on to 10 rounds of 10 pull-ups and 100 meter sprints.  Finish with 13 full cleans with the same barbell.

Saturday – Synchronized CrossFit

In teams of 2, complete 5 rounds of toes to bar, hand release push-ups, deadlifts, and box jumps.  Pick your partner wisely!  Push each other, but don’t try to beat them.

CFK Nutrition Series

Hey CFK!

Please Welcome Coach Sara and the new CFK Baseline Nutrition Seminar Series!

Each month, Sara will be visiting both locations to give our “CFK Baseline” seminar, as well as one specialty seminar!  Aside from being a badass CFK athlete, Sara also keeps a great Nutrition blog, so check her and some of her great recipes out.  We’re very excited for her to bring her experience and expertise to our staff as a resource for our athletes!

CFK Baseline

This seminar contains all the information and tools you need when beginning your nutritional change. Our protocol is designed to regulate body fat and hormone levels regardless of goals and body type. No matter what your long-term goals are, everyone will benefit from approaching food and nutrition from our baseline perspective for a couple of months before making more advanced modifications.

Whether you’re a new athlete or CFK veteran, you’ll gain a ton of knowledge from this workshop that will help you make healthier, more sustainable food choices a lifestyle habit.


West: First Tuesday of each month, 6:45 PM

North: Second Tuesday of each month, 6:45 PM

Specialty Seminars

These will include topics such as Digestion, Social Nutrition, Supplements, “The Skinny on Fat”, and Glucose and blood sugar regulation, and more!

Date: 3rd Tuesday of each month

Time: 6:45 PM

Location: Rotating Monthly

June Nutrition Seminar Schedule

Tuesday, June 6 – CFK Baseline @ West
Tuesday, June 13 – CFK Baseline @ North
Tuesday, June 20 – Digestion @ West

If you would like more information on anything nutrition related, please reach out to Sara at [email protected]




April 2017 Newsletter

The month of May is here!  The sun is out (except for all this rain we’ve been getting), the doors are open (but it’s getting hotter and A/C is making its way back), and we’re running more and more (and also weightlifting while running)!


Before we get into all of that, let’s take a look back at the month of April.  We saw a LOT of athlete accomplishments.  At the beginning of the month we recapped all the achievements of athletes who completed the CrossFit Open and who ran the Half- and Full Marathons.  If you didn’t see that, check out the post here.


Other accomplishments throughout the month:


Alvin Manabat and Sara Uzzle took 5th place int he RXish Division at CrossFit K-town’s Spring Fling Competition.


Shaun Dunlap made the Dean’s List at South College.


Tara Hurley, Leslie and Robert James, and Adam Brophy took FIRST PLACE in the Master’s Division at River Rukus in Asheville, NC.


Don’t forget to nominate your friends!  We had some great community shoutouts this month:

I would like to nominate Erin Plyer and not just because she “podium’d” (at CFK Games) but because she embodies crossfit.  I call her my crossfit mom because she’s always prepared and ready to support and cheer you on.  Erin is always working hard and improving but she respects and enjoys the journey at the same time.  She keeps her ego in check and doesn’t rush things.  I think what makes her so awesome though is the confidence and encouragement she shows in others.  I’ve hit PR’s I was scared of with her there because when Erin believes in you it’s contagious, you just don’t doubt her.


From Brittney Crump


I want to nominate Becky Jackson; she’s shows up, does the WOD and then stays late to work on ‘something’ (I.e. Back squats, which she PR’d); this is on her own and she is totally committed to improving herself in every aspect!!
I know a lot of folks do this, but she is always smiling and is motivation for the rest of us.
Thanks – Beth

We also celebrated Earth Day!  Coach Mary got some athletes together and they went on a slightly unplanned hike!  Definitely one of the rainiest spring days we’ve seen, but hopefully a lot of us got out and enjoyed part of the day without getting too drenched.


Speaking of Coach Mary and her endurance athletes, we saw two endurance ladies not only complete the Knoxville Half-Marathon, but they went to Nashville at the end of the month to do another!  Congrats to Lizzi Neutens and Ashley McCloud!


This month we have lots of running opportunities that you can find here and one of them happens to be a mud run, but we already have a lot of athletes who complete Spartan and Tough Mudder races on the regular.  Jason Evans, Spencer Smith, Shannon McElhose, and John Hassett all got a little dirty on their runs this month.


April was a wet and competitive month, but now we really got into spring and some hotter months!


If you read the WIP this week you’ll know that Murph is coming up!  Pretty much every quarter of the year has some big, exciting workout that everyone does at the gym together.  In the fall we had Barbells For Boobs and winter was 12 days of Christmas.  Spring saw the whole Open, and it may seem like it’s right on the tail of the Open, but now we have Murph.  So start getting in some extra push-ups, warm-up with a little more running, and cool down with a longer run after class to get prepared!


In addition to Murph, we’re going to host a viewing party of Lone Survivor, featuring the story of Lt. Michael Murphy.  This will take place on Friday evening, May 26th at 7:30 p.m. out West.  More details to come!


Do you struggle with double unders?  If so, we’ve got a clinic coming up and it’s NOT with your CFK coaches!  Get a new perspective from a couple who live here in Knoxville and are actually World Champion Jump Ropers.  That’s right, World Champs.  You may have missed the blog post about them, but follow this link to check it out and get signed up!


We have some other exciting things in the works for this month, so keep your eye out!  Let’s move on to our Athletes of the Month!




Let’s here it for our Athletes of the Month!  From North we have Bill Maddox, and at West a very special AOM and farewell to Jason Salandy.  Let’s hear from Bill first!



How long have you been with Crossfit Knoxville? 


I started the first of June, 2016


What got you interested in, or made you decide to try Crossfit Knoxville?


Ross Dempster has been a friend of mine for a long time but for some reason I had not seen him in a few months and saw him at a fundraiser in last May. He looked noticeably different and he was never out of shape anyway and he raved about Crossfit. So he told me to try it and I went with him the following Monday.  I had played pickup basketball three days a week at 6 am for the last 20 years. But it was clear it was no longer sufficient. I had hurt my foot that winter and missed a month and put on weight and basketball just was not taking it off.  I had just had my annual physical and it was time to make a change.


How has Crossfit Knoxville changed you? 


Well the obvious is that I have lost 35 pounds and I am in the best cardiovascular shape of my life even going back to my high school soccer days. But I think it has changed me a lot more than that. I have made some great friends. I have a stressful job and two teenagers so literally 6 a.m. to 7.a.m. is the only hour of my day when all the stresses of the day are not on my mind. Just attacking the WOD takes up all of my attention and for that I am very grateful. I have also been really motivated by the coaches and moved to change more than just my exercise. I now find that my stress level is lower and my focus is greater on the days when I work out. Initially I thought I would use Crossfit to supplement basketball but it has completely supplanted it by now!


What advice would you give to a beginner?


Give it two weeks at least. You will be miserable the first two weeks unless you are already in great shape. Clearly I was not but I made myself tough it out. I remember telling my kids I need a few minutes just to stand up those first few weeks, especially getting out of the car after a leg day.(I still have days like that). Secondly, embrace what you don’t like at Crossfit. Challenge yourself. I used to really dread the days which were mainly running but I just ran the first 5k of my life last week. No way could I have accomplished that a year ago but all of those days of multiple 400s etc were preparing me for it. Just let it expose your weaknesses and gain from it.


What’s your favorite Crossfit movement, and why? 


That is hard to pin down. I generally like all of the squats because, well, I am better at them than anything overhead. Truly what I enjoy most though are the mixed movement AMRAPs. The variety of movements is always challenging and never gets monotonous, and you always have to keep up with the pace. My favorite WOD of all the days here was the 12 days of Christmas.


What’s your least favorite Crossfit movement?


Burpees just seems a too obvious no? We also have a joke at the 6 a.m. North class that anytime the exercise has an East European/Asian name in it: Bulgarian, Turkish, Russian…watch out!  I would also be tempted to say overhead squats because it is by far my worst movement, but I don’t dislike it. I just wish I was better.


I will share this: one day last summer, when I was still new, I had to come to a later class in the morning, not the 6 a.m. The warmup was hungry, hungry hippos. There were exactly 3 people there. That experience was…um…below average.



I am just so humbled to receive any recognition. I am never near the top of the Whiteboard and I can barely overhead squat a PVC pipe. But I do think I can speak to what makes Crossfit work for me and my buddies at 6 a.m. north (and my surrogate crew at 5:30 a.m. west), is the culture of Crossfit Knoxville created by the coaches.  The atmosphere is one of support and camaraderie and not competition and comparison.  They know when to push me when I need it (always) but with Johnny, Kate, Rick and Scott (and Cassidy and Jonathan before them), I feel like I have personal trainers that tailor workouts that are customized for me to make the biggest gains. And that keeps me coming back every day. Not to mention all of the knuckleheads that are with me every day. Love you guys!



It’s great hearing that from Bill.  Now a man that truly needs no introduction, but who has always shown up and worked hard – at least by the time we call 3, 2, 1, go – and has brought an amazing spirit to the CFK community.  This next month we will be losing him as he moves on to a different job.  So here’s to Salandy!



How long have you been with Crossfit Knoxville? 


I have been with Crossfit Knoxville for 3 years now.


What got you interested in, or made you decide to try Crossfit Knoxville?


I was going to the Rush and just got mentally bored from doing the same thing over and over. Then one of my co-workers who was going to CFK gave it great reviews, so I decided to drop in one day, and I think I signed up that day.


How has Crossfit Knoxville changed you? 


Many may not believe it but Crossfit Knoxville has actually made me become more social,  and it has also made me more confident. When growing up as a husky kid you are self conscious about your body image, so taking my shirt of was always awkward. Now it’s pretty much second nature.


What advice would you give to a beginner?


Just show up and try as many of the different classes that are offered.  You’ll be surprised by the people you meet and the encouragement you will get from the members. Like having you run a 1/2 marathon.


What’s your favorite Crossfit movement, and why?


Butterfly pull-ups, hence the nickname #blackbutterfly


What’s your least favorite Crossfit movement?


Bar muscle-ups, only because I was able to get one and then they disappeared on me.


One last thing many of you may know already but my time at CFK is coming to an end in the near future. I wish I was able to give an individual bye to everyone, which may not be possible, but I want to let everybody know how much I have enjoyed my time at CFK. From running with Mary’s Miler’s to hanging out at the many Crossfit competitions, to the weddings I have been able to attended (invited and uninvited) it was all great times. Until the next time we cross paths at a Crossfit competition, marathon, or special life occasion, #blackbutterfly out.



Jason, from everyone at CFK, you will be missed!


We love celebrating habits as well, and that’s why we have the 20 committee!  The list got a little shorter over the last month, so if you fell off, get back on it!  May has just begun!

Reece Foster, Becca Bowen, Donna Dossett, Evelyn Shockley, Georges Brandan, Bill Maddox, Cameron Rayment, Erin Plyler, Jeffery Dix, Jennifer Brody, Matt Garrett, Mike Sheleton, Rachel Holland, Spencer Smith, Terry Keltner



Let’s call this next section Get Even Better.


Here I want to post some things that go a little beyond what we do in the gym.  It may be nutrition, mobility, or some philosophies about training.


First up, do you struggle with a front rack position?  You probably do.  And probably some overhead mobility as well.  Check out this video from Barbell Shrugged about how to assess your front rack mobility and see where you really need to be working.  If you have more questions, talk to a coach!


This next article comes from, the original place for CrossFit.  Did you know there are 10 physical skills considered to be the basic components of fitness according to CrossFit?  They are great fundamentals and all work together when it comes to sport.  This article outlines just one, often the most neglected in our sport, accuracy.  Give it a read and challenge yourself to make very rep count!


That’s it for this month!  Keep your eye out on the Facebook page, Instagram, and our blog for more updates!  If you have any questions or comments, please share them with us!  Leave a comment below or on our Facebook page.


See you on the floor!


-Coach Scott



Give 100, Get 100!

Hello CFK,

There’s a saying that says loudly and clearly “the only thing constant in life is change”. But we are creatures of habit. So, why change? Let us tell you our whys.

We recently teamed up with Evolve Marketing to collect your feedback on how to improve our community. Based on your input, our referral process is newly simplified. It is tailored to be convenient to the new client as well as current members.

The process is this – Instead of a bringing a friend for a free trial class, simply fill out the “Refer a Friend” form at the bottom of our website with their name and contact info, then your friend will receive a request to confirm that he/she wants to try us out, and we’ll contact them to set up a free 1-on-1 intro with Coach Reece!

In addition, we’ve changed the referral bonus (formerly $40 to the referring athlete). It is now “Give $100, Get $100”. When your friend signs up for a membership at CFK, you’ll both be rewarded with $100. It’s a way for you to give the gift of fitness to those special people in your life, and our way of saying thank you for believing in what we’re doing!


We’ve attached a “How To Guide” for our new referral process. If you have any questions, as always please do not hesitate to ask one of your Coaches.