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.

March 2017 Newsletter

Happy April, CFK!

I hope you all enjoyed kicking off the month with a little April Fools about our programming, though some of you seemed to like it!

March saw the bulk of the CrossFit Open go down.  As coaches, it was an amazing experience.  We saw so many firsts ranging from first gymnastics movements such as pull-ups, muscle-ups, and toes to bar, to PR snatches and repeat workouts.  We also saw an absolutely amazing community, which we’ve always known was there, but still leaves us in awe and grateful every time you guys show up.

Throughout March and into the first two days of April, we saw this drive and community continue with the Knoxville Covenant Half and Full Marathons.  We had a number of athletes from both gyms train for and complete their first or umpteenth race, with tons of support from friends and fellow athletes either through aid stations or physically running and riding next to the racers.

All in all, each and every one of you rock.  I speak for all the coaches when I say again that it is an honor for us to know you and coach you.

So we want to acknowledge EVERYONE who participated in these events.  So let’s start off our Athlete Accomplishments with that participation!

CFK Open

Abby Caplan, Adam Brophy, Alayna Wardroup, Alex Gavin, Ali Dorsey, Alison Oakes, Alvin Manabat, Angie Johnson, Artie Hill, Bart Russell, Becca Bowen, Bill Maddox, Brad Lokitz, Brian C. Jackson, Brian Welch, Bridgett Smith, Brittany Hadlock, Brittney Crump, Cameron Rayment, Caroline Johnson, Cassidy Taylor, Cassidy Tipton, Cathy Speck, Chelsea Johnson, Chris Cole, Chris Davis, Chris Griffeth, Christina Marshall, Cody Cothron, Corey LaRue, Dana Young, Dani Ray, Daniel Ingram, David Blevins, Deborah Burley, Denise Carr, Desiree Francisco, Drew Perkerson, Eric Berngruber, Erin Plyler, Hannah Prendergast, Heather England, Hongdin Loi, Jamah Wilkerson, James Hinderer, Janey Byers, Jared Hubbard, Jason Collett, Jason Hamilton, Jason Pan, Jason Salandy, Jeff Hall, Jeffery Dix, Jen Ward, Jennifer Black, Jennifer Brody, Jessica Greene, Joe Hurley, John Adams, John Faulconer, John Sanford, John Stowers, Johnny Davis, Josie O’Gorman, Jusston Hale, Justin Metzger, Kate del Solar, Kate Von Blohn, Kelsey McCormick, Kim Garvin, Kristin Drumheller, Lance Capobianco, LeeAnn Shelton, Leslie James, Lucas Whitworth, Lydia Greiner, Maha Abdalla, Maria Haun, Marissa Turner, Mark Inge, Matt Garrett, Meaghan Roland, Michael Love, Michael Selcer, Michele Ketchum, Mike Shelton, Mike Shopene, Miriam Mendoza, Mitchell Tipton, Molly McCormick, Nate Deal, Nate England, Nita Pettibone, Patrick Klepper, Phillip Burggess, Rachel Kronyak, Rebecca Jackson, Reece Foster, Reggie Nichols, Richard Sain, Rick Mulholland, Rickey Luttrell, Robert James, Ross Dempster, Ryan Bolt, Ryan Chapman, Samantha Roberts, Samara Griffin, Sara Erdner, Sara Uzzle, Scott Beasley, Scott Ward, Shannon Schupp, Shaun Dunlap, Shauna Welch, Shawn Adams, Spencer Smith, Steven Aungst, Tammy Debow, Tanner Paul, Tara Hurley, Tay Tobin, Terry Keltner, Tim Holseberg, Todd Gerringer, Tracie Worley, Truman Bonds, Whitney Seiber


Ashley McCloud, Ellen Patty, Janet Jentilet, Lola Alapo, Rachel Kronyak, Holly Porch, Alex Armstrong, Carrie Baker, Marcus Watson, Kelly Milligan, Elizabeth Neutens, Elizabeth Love, Michael Love, Jason Salandy, Derrick Sparkman, Stacy Johnson


Brandy Pittman, Julie Utterback, Kim Brophy, Amy Kouvas

Relay Teams

Marssia Turner, Lydia Greiner, Tara Hurley.

Athlete Accomplishments:

Shaun Dunlap was accepted into nursing school

Nate England 1st place overall in Dark Hollow Wallow 10k Trail Race

Heather England 2nd place in age division Dark Hollow Wallow 10k Trail Race

First Pull-ups or combining kipping pull-ups in the Open:

Kim Garvin, Alex Garvin, Jeff Dix, Jen Brody, Samantha Roberts, Cathy Speck, Tracie Worley, Becky Jackson, Rachel Kronyak, Abby Caplan.

Snatch PRs in the Open:

Rich Sain, Cody Cothron.

Most Workouts:

Becky Jackson did every workout scaled and RX!


How about Athletes of the Month??

Congrats to our two athletes of the month for March!  From CFK West, Becca Bowen!  And CFK North, Brittany Copeland!

First up this month, Becca Bowen!

How long have you been with Crossfit Knoxville?  

I joined in August of 2016 – going on 8 months!

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

After working with a couple of personal trainers in 2012&2013 at The Rush, I dropped about 60 pounds and 3 pant sizes. Sure, I had a smaller frame and could do burpees for days and jog my way through 7 half-marathons (and one full marathon!), but put a barbell in my hand and I’d stand there like a deer in headlights. Fast-forward to 2016 after a fairly long gym drought – I wanted to get back in the gym, but personal training had become too expensive and I had never really figured out how to workout on my own. So when I learned from my former trainer that many of my favorite sessions were Crossfit based, it just seemed to make sense!

How has Crossfit Knoxville changed you?

The most overwhelming difference I’ve seen in myself is my mentality. I have struggled with disordered eating on and off since I was 13 – a little more than half my life. I’d had a lot of success in losing weight the healthy way with my trainers, but weight loss became an obsession and the feeling  of finally feeling “skinny” very much overshadowed the original focus on overall health and wellness. With the overwhelming support of CFK coaches and athletes who have quickly become family, CrossFit has been the first and only outlet in nearly 14 years that has cultivated a desire in me to be bigger, better, faster, stronger. I now get excited about fueling my body and I feel like a true athlete for the first time in my life. Besides, I’m going to need a little fuel in the tank if I want to ring that PR bell ?

What advice would you give to a beginner?

1) Don’t be intimidated by experienced Crossfitters. Learn from them, use them as resources, and ask questions. Even that giant sweaty tank of a dude next to you had a day one. 2) Trust and believe in your own strength. Nothing will hold you back more than the voice in your head telling you you can’t do it. That voice is wrong — I promise. 3) When all else fails, “keep your chest up, butt back, and abs tight.” 

(As a side note, I feel obligated to mention the importance of rest days. Unless you want to serve as inspiration for a CFK bulletin, just…remember to take them ?)

What’s your favorite Crossfit movement, and why?

I really enjoy deadlifts and back squats – there is something oddly satisfying anytime I get to use 45# plates on the bar. Though, everyone knows Rowling is definitely my favorite warm-up activity! #fourstrikesoneburpee

What’s your least favorite Crossfit movement?

I have a love/hate relationship with squat cleans, and anyone who witnessed 17.4 can attest to my extreme dislike of wall balls. I am, however, learning to let those weaknesses strengthen me. It’s far more rewarding to overcome obstacles that force me out of my comfort zone than it is to sit pretty with movements that come more naturally.

And next up, Brittany Copeland from North!


How long have you been with Crossfit Knoxville? 

-Started full time September 2016

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

-Some great friends were already involved in Crossfit and I started asking questions and knew I needed a change in my exercise routine. I was considering personal training until I talked to these CrossFitters about the classes and structured workouts. They were so encouraging and uplifting I knew I had to be apart of it!!  

How has Crossfit Knoxville changed you? 
-Wow where do I start?! It has changed me mentally and physically. Mentally I feel I have gained confidence in myself and my ability to complete and finish workouts. That voice of doubt that I had in the beginning is now a voice saying “I can do this.” I have developed a since of guilt when I eat bad or miss a workout because it becomes addicting once you start seeing results. It just makes you feel great for going and tackling the workout and living a healthier lifestyle. Physically I am retaining muscle memory and can tell when I try doing an exercise I wasn’t  able to do in the beginning and then getting  back to that exercise weeks later and seeing the improvement of being able to do it.  Crossfit has just changed my life all around for the better. 

What advice would you give to a beginner?  

-That every workout is doable and the coaches will teach and train you to do it and do it correctly. Crossfit is great at challenging you to do more than you think you can but everything is scalable to fit your your ability. I think most importantly I would tell Crossfit beginners is it’s a judgement free atmosphere. There is always encouragement and a welcoming community of people just like you!!

What’s your favorite Crossfit movement, and why?

-I like the gymnastic movements because of increasing my flexibility. 

What’s your least favorite Crossfit movement? 

– I would say front squats and chin over bar pull ups are my least favorite and most challenging

20 Committee!

One thing both of these ladies have in common is a high level of attendance.  Many of you do as well, so here’s a shout out to our 20 committee this month!

Terry Keltner, Jamie Becraft, Hongdin Loi, Becca Bowen, Donna Rosseland, Kate Von Blohn, Alayna Wardroup, Erin Plyler, Scott Ward, Rachel Holland, Michael Selcer, Tay Tobin, Cameron Rayment, Dana Young, Kim Garvin, Josie O-Gormna, Georges Brandan, Spencer Smith, Andy Parker, Andy Lorenz, John Hassett, Cody Cothron, Jeffery Dix.

The list was a little shorter this month thanks to spring break!  Let us know if you took your fitness on vacation and worked out in a different gym!  We’d love to see some pics as well.

April Challenges:

Every month begin looking for some challenges to go out!  These challenges are meant to make you better at CrossFit and life.  They take just a little bit more time, but will be great for you.

This month I’m throwing out one for mobility and one for strength.  For your strength challenge, keep an eye out the next few days to see your strength challenge!  Hint:  It’s going to help with Murph!

Let’s work on those ankles!  Tight ankles and calves can affect everything in CrossFit from running and double unders to your squat and olympic weightlifting.  If your ankles have more flexibility, you can get lower in your squats, and you can keep your calves from cramping up after lots impact.

Here’s your challenge:  90 seconds per leg, twice a day.  I’ve prescribed this for lots of athletes over the years and anyone who has followed through has seen huge benefits!  Just like we normally do after a workout, find a post, door frame, elevated surface on the floor (foam rollers or large books are great at home), put your mid foot on it as high as you can, heel on the floor, then squeeze your butt and drive the hips forward.  You will feel a deep stretch and I want you to stay there for 90 seconds!  Set a timer!  Do it on commercials!  Just get in one set per leg, twice a day.  You’ll squat lower, and PR your snatch.

To Close Out:

Thanks for reading this far if you did.  We’re working to redevelop the newsletter and we want your input!  Please comment below or e-mail [email protected]  Things you like seeing, don’t like seeing, or more things you’d like to see!  If you send questions, we’ll answer them as well!

For now, I leave you with a post from CrossFit Mainsite.  They’re a great resource, and this is a great article for everyone to read and keep in mind as we chase those ever allusive PRs.

Thanks for reading, and see you on the floor!

-Coach Scott

9 years in the making!

Happy St. Patty’s day everyone!

17.4 is here and we’re pumped about hosting SML tomorrow, but did you know that today has way more significance than just the Open and drinking to your Irish heritage?

Eight years ago CFK held it’s first workout in Cedar Bluff.  The former location was across the street from the current West gym, where there is now Tandy Leather.  At that time the gym only occupied half of the space, and the other half was a Radio Shack.

Before that, CrossFit Knoxville was established in October 2008 in Johnny Davis’s garage gym.  This is how the majority of CrossFit gym originally started:  the home gym.  Communities would build, expand, and over the years have turned into what we have today.

So today we’re celebrating 8 years in the Cedar Bluff Shopping Center and looking on some old times!  Check out some of these GREAT pictures and videos from back in the day.  You may even see a few familiar faces!

The OG crew

Hanging out in the garage gym.

Running in the streets!

Hanging around before and after class.  Some things never change!

Our fearless leader in with some of the OGs of CrossFit at his CF Level 1 Cert.  Zoom in and see which CrossFit celebrities you can spot.  HINT:  One of them writes our programming and one of them is on the live broadcasts of the Open workout releases.

Johnny’s neighbors probably had enough of him filling up the streets with all his friends.  Time to move to a new location!

First workout at the new place!  Check out those polished kettlebells!

Empty space to start.

Next to Radio Shack.  They would come to love loud music and barbells slamming.

Filling it out!  Rig, rings, squat stands, platforms, rowers, boxes, and of course, kettlebells.

For even more flashbacks, check out the following videos provided by our favorite gym juggler:

Benchmark WOD Angie

Doing dumbbell snatches WAY before they were cool and in the Open

Grace on Christmas Eve.  Listen and the beginning for some good coaching.

And finally, as the Open draws to an end, we look to the CFK Games.  Here’s a flashback to the original CFK Games!

-Coach Scott

March 2017 Newsletter

Greetings all!

Week-to-week you all see the Week In Preview (WIP) with updates about what has happened the previous week, what’s coming up, and everyone’s favorite:  a preview of the workouts to come.

Here we have something a little different.  Many of you have known we have a monthly newsletter for years, but many of you may have never seen it come out!  Here we will share news of upcoming events over the next few months, athlete accomplishments, athletes of the month, and also some bits of information regarding CrossFit, weightlifting, gymnastics, mobility, and many other things.

So let’s start off with those athletes who exemplify our community and devotion to changing their lifestyle to be healthy and happy through CrossFit.

Continue reading “March 2017 Newsletter”

Week In Preview – March 13th, 2017

What a week in the Open!  We had difficult gymnastics and heavy weights for EVERYONE this week.  We saw more PRs this week both in getting chest to bar pull-ups and snatch weights both in Rx and Scaled.  Great work everyone!

Looking forward in this week we want to go ahead and mention


CFK is hosting week 4 of the Open along with our co-hosts Scruffy City CrossFit, CrossFit Farragut, and Progenex!  We will also have our very own Alison Oakes there with Naked Foods.

Again, it’s Saturday Morning Lights, so we’ll be starting at 11 a.m. on Saturday and going until about 3 p.m.

And we need volunteers!  E-mail Coach Rick or sign up on the sheet at the gym!

We won’t just be doing the Open workout either!  We will have side competitions for some sweet prizes!

Let’s see what’s in store for week 4 of the Open!

Monday – Thruster Buster

There’s a lot of work to be done today!  Take 7 minutes to build to a heavy single on your thruster.  Doesn’t have to be a 1 RM, just heavy, because following that we’re doing Jackie!  1k Row, 50 thrusters (45/35), and 30 pull-ups.  We may be starting a pool to see if we get thrusters in 17.4….

Tuesday – Pi Day!

Today will be a short and fast day.  In the warm-up and accessory work, focus on precise movements and perfecting patterns.  The workout will be 3 rounds of double unders, push-ups and hang power cleans.  If you wanna stay super paleo for pie day, check out this paleo shepherd’s pie recipe for the crockpot!

Wednesday – Shoulder Pump

Break out the Tank Tops on Wednesday, guys and gals!  Get warmed up with some handstand work, followed up with Push Jerks and Split jerks.  We’ll come out of the rack, but this won’t be your normal max.  Without putting the bar back, perform 3 push jerks + 1 split jerk!  If you get done early, drop down and do a few sets at a lighter weight.

Thursday – Leg Day

No squats, but our friend from 17.2 shows back up with the weighted lunge.  Everyone is doing 50 feet of weighted walking lunges, followed by KB Swings, and a 400 m run.

Friday – NOT 17.4, but Partner Day!

This one is called “Tail Pipe”.  3 rounds of rowing 250 meters with a partner.  Only one partner is rowing, while the other holds 2 kettlebells (53/35) in the front rack position WITH handles touching.  Any time they are not there, the other partner cannot row.  That’s only Part 1!  Part 2, 1 minute after completing Tail Pipe, will be a 400 meter farmer’s carry with your same kettlebells or heavier.  One partner carries at a time, switch off when you need to.

Saturday – Saturday Morning Lights!

SML is here!  No classes at either location, but head to the West gym at 11 a.m. for food, fun, and lots of CrossFit!

Looking forward to a great week ahead!

This week we have a recipe from one of our own, Gary Phillips!  He found this gem on and shared it with us.  It’s an alternative to normal potato skins!  Follow that link and try them for yourself!

Keep your eye out for the newsletter tomorrow with our athletes of the month and athlete accomplishments for February!  Stay tuned!

See you on the floor!

-Coach Scott

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!