Introducing… CFK Go!

It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.

CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.

Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.

Scroll to the bottom to get a free sample week of workouts!

CFK Go Weeklong Snapshot…

  • MONDAY — Full-Body
  • TUESDAY — Push x Pull
  • WEDNESDAY — Body Pump & Full Body (Grind)
  • THURSDAY — Push x Pull
  • FRIDAY — Full-Body (Sprint)
  • SATURDAY — Saturday Squats
  • SUNDAY — Sunday Sweat

Whatcha Need for CFK Go…

Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.

Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.

When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…

CFK Go | Your DB x Your Goals…

This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.

If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:

  • STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
    • Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
  • FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
    • Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
  • CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
    • Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs

A Few Final Points…

What if You’re Just Learning the Movements?

As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!

What if You Want a Little Bit of Everything?

We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!

Get your FREE sample 1-week program!

Just fill out the form below and we’ll send you your first week of workouts!

Week in Preview, February 2nd, 2020

“Everyone has a plan until they get punched in the mouth.”
Mike Tyson

Supplement Spotlight:

“Go the Distance” with Extreme Endurance

If your looking for a way to increase your capacity for throwing it down in the gym look no further than extreme endurance tablets. You may have seen these products on our shelves recently,  but skipped out on their amazing benefits.  Extreme endurance has created a product that acts as a lactic acid buffer, and helps muscles to recover more than 5 times faster than their regular rate. As we workout we damage muscle fibers that allow blood creatine kinase levels to rise. Creatine kinase is an enzyme created from damaged muscles. The result of high levels of creatine kinase can manifest itself as muscle fatigue, decreased athletic performance, and even injury! Extreme Endurance is also known for its ability to decrease lactic acid production by up to 26%! The answer is clear… if you want to go the distance start with Extreme Endurance Tablets.

Image result for extreme endurance


Upcoming Events:

Bring-A-Friend Friday + 2 weeks Free!

This Friday, ALL Classes

Bring ’em out, bring ’em out! This Friday is BAFF, and all guests will receive 2 weeks free! So spread the word, and join us for an awesome sweat to close out week 1 of February! (Please forward your friends this waiver to fill out in advance)


Self Defense Seminar

This Saturday, North @ 11:30am ($15/person)

CFK’s very own Jeff Cravens will be holding a seminar for all athletes interested in empowering themselves in unforeseen circumstances.  The focus will be the self defense tactics of Krav Maga. Krav Maga is an Israeli martial art which focuses on natural body movements for protection against any attacker. Prepare for the unknown! In 75 minutes you will learn strikes and chokes that will help you come out on top in any future unforeseen events! Check out all of the details here, and email [email protected] to sign-up.




X-Over Symmetry Workshops

This Saturday, Both Locations @ 8am (Free)

Get those bulletproof shoulders! Learn how to properly use the X-Over bands to both increase shoulder strength & stability, and prevent or recover from injuries. No need to pre-register, just show up!


Weekly WODs:


Monday – “DO WORK” Field Day

This is a 45-minute calorie burning throw down with 20 stations of various movements. Run, row, tire flip, sledge hit, and kettlebell swing your way through this one. Fast and furious, or slow and steady… it’s your choice. Super fun, super challenging, let’s do this!

Tuesday – The Phoenix

Just as the Phoenix rises from the ashes, so will you in this triple “Death By” challenge – Death by swings, death by box overs, and death by pull-ups!

Wednesday – Squat Day

In our reset week, we take the weights down to 75% and work tempo. Lots of time under tension in this one, as we’ll add in a superset of Strict Press, and finish out with Tabata Abs to blast that core!

Thursday – Death Row

It’s back baby… A 20:00 EMOM that’s an absolute gut check! This one was last performed on 10/2/2019, so add a rep to either the calories or burpees from your previous score, and go for a 1 or 2 rep PR today!

Friday  – Bring-A-Friend Friday

We’ve got a fun and challenging “Double AMRAP” set up for February’s BAFF, so spread the word, bring out your buddies, wear your RED, and let’s tear this one up!

Saturday Community WOD

Welcome to GRIP CITY! We’ll bring the dumbbells out for farmer’s carries + Hang Power Cleans, running and air squats. Hydrate up, this one’s gonna be a sweat fest.

Saturday L2

This one is going to get nasty! Teams of 3, 3:00 at rotating stations with Back Squats (from the floor), Calories on the bike, and Toes-to-Bar. Plus, a GUNZ-OUT finisher that’s sure to fill the sleeves!

Week In Preview, January 12th, 2020

“Work until your idols become your rivals.”
–Drake, Musician

Supplement Spotlight:

Glutamine + BCAAs

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. We all DESERVE those gains, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!


  • CFK Challenge

Wondering how to meet your goals in 2020? If your goal is to lose weight, gain muscle, or even to perform better it starts with habits. We will be running 6-week gym wide challenge that will help you to establish healthier choices in the new year. Our use of the Wodify Rise app throughout the challenge will allow you to earn points for certain mobility, nutritional, and strength based activities throughout the 6-week period. The challenge is $99.00 and comes with a consult from our nutrition specialist Corey of EMOM nutrition, and a fit 3D body scan.

Ready to Make Some Changes?

Click Here



Weekly WODs:


Monday – SQUAT Day + LIFT

Lots of lifting today in the form of our week 7 squats, and kettlebell core work (weighted sit-ups, carries, and HEAVY swings). It’s the perfect chance to try a weight you’ve never tried before!

Tuesday – Push/Pull/Jump

Longer grind today with a 20:00 time cap and a total of 300 double-unders, 2k row, and 100 hand release push-ups!

Wednesday – Weightlifting Wednesday!

15:00 to practice a snatch complex, then an absolute banger of a workout. We’ll pick a variation of the snatch that you’re comfortable with and can move with intensity. Come to GET BETTER today!

Thursday – Grip & Grind

Longer duration workout with a high skill gymnastics movement, and plenty of dumbbells to go around!

Friday  – “Diane”

Benchmark #2 of 2020! This is the first of 4 times we’ll encounter Diane this year. Remebmber to wear your R.E.D. and let’s get a good first test of this dirty deadlift doozy!

Saturday Community WOD

Bring ’em out Bring ’em out! No better way to start your Saturday than with a healthy dose of burpees, thrusters, and running!

Saturday L2 – I AM CFK Testing!

Saturday’s L2 class will be dedicated to the I AM CFK test day! Among other things, will be a 1RM Bear Complex, Max 2k Row, and Pull-ups! Don’t worry, if you don’t have pull-ups just yet, we’ll have modifications for you. Register for the challenge HERE


Week in Preview, December 15, 2019

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”

-Steve Jobs

Supplement Spotlight: D-Aspartic Acid

This supplement triggers the brain to increase the body’s natural production and transportation of testosterone, and luteinizing hormone (LH). According to recent studies, T levels in men have drastically declined over the past decade while women experiencing ovarian and other reproductive issues are on the rise. This could be due to the very flawed average American diet. D- Aspartic Acid can be used to increase muscle mass, strength, definition, and promote health of the reproductive system. Guys don’t be D-ficient… Try D-Aspartic Acid.

Holiday Schedule


Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Mary Cates












Weekly WODs:


Monday – PUSH. PULL.

It’s Re-test week, and we’ll kick it off with a 1RM Push press, followed by “PUSH. PULL.”! We last performed this bad boy on May 30, so start the week off by ringing that PR bell!


Tuesday – 5 Months ’til Beach Season!

Lots of strict gymnastics work that will leave your biceps and triceps screaming for mercy! While you may have trouble shampooing your hair after this one, your tank top will be appreciative.


Wednesday – Ski-WAT Day!

Week 3 of our current cycle, plus another short, UNCOMFORTABLE benchmark to re-test in “SPEED DEMON”!


Thursday – Full Sixty

We’ll move pretty much the whole hour today with a longer warm-up, a 15:00 EMOM, plus a finisher. Weighted planks, weighted step-ups, weighted sit-ups, and double-unders. Yikes!



Oh yes, our THIRD benchmark re-test of the week on RED Friday! Bring your big girl pants… and knee sleeves, weight belts, headbands, wrist bands, lifters, and RED SHIRTS! It’s gonna go DOWN!


Saturday Community WOD

Bring your friends and family for this diabolical dumbbell derby!


Saturday L2 – Swing for the fences

It’s all about the Kettlebell today! 150 Russian swings for time, with a twisted treat at the top of each minute.

Week In Preview, October 13th, 2019

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

-Newt Gingrich

Supplement Spotlight:

Transparent Labs

Organic Vegan Rice and Pea Protein

Muscle gains don’t have to be hard to come by if you adhere to a strictly plant based diet.  Many companies who create plant based protein powders load their products with added sugar to cover the displeasing taste that is common within vegan protein powders. Transparent Labs’ Vegan Protein has only 2 grams of sugar per serving, and contains a healthy dose of stomach filling fiber.  Even if you aren’t a vegan athlete Transparent Lab Vegan Protein is a great source of high quality protein to aid recovery!

ProteinSeries Organic Vegan







Upcoming Events:

  • Crossover Symmetry Workshop,   Saturday 8am at West

Come join coach Derrick this Saturday, and learn how to properly use the symmetry bands to develop bulletproof shoulders! This simple 5-minute program can change the game for your gymnastics and olympic lifts, as well as increase your durability and resistance to injury. Plus, it’s FREE!

See the source image

  • Crossfit OpenWorkout 20.2

Hopefully, you crushed 20.1 this weekend and are fired up for 20.2! Tune into the  Rogue Iron Game Thursday at 8pm for the live announcement, and remember to come to Saturday’s L2 to participate in the judged workout!

See the source image


Weekly WODs:

Monday –  Squat Day (Week 2)

Last week we established a new 5 rep max for our squat of choice for the upcoming cycle. Today we will be de-loading the bar back down to 75% of that newly established 5 -rep max. We will focus on positional awareness and technique this week even as the bar moves fairly quickly. These initial weeks of the cycle are critical for our ability to PR in 6 weeks!


Tuesday –  Static Addict

We have a long duration EMOM workout planned for Day 2. The diverse selection of these movements will pack a punch to your upper body. We will have heavy push presses, legless rope climbs, and assault bike calories. We will also work a static hold during the EMOM! These holds include kettlebell rack holds, superman holds, hollow holds, and wall sits!


Wednesday – NCfit Benchmark “Power+ Amanda”

Our strength section of today’s workout includes 3 moderately heavy sets of 5 power snatches. The key word here is “moderately”. We are not looking for a 5 rep max today, but we are looking for good technique and position with a heavier load. Our conditioning includes more power snatches and bar muscle ups! If we don’t have bar muscle ups then we will scale appropriately to get the correct stimulus.


Thursday  – Team AMRAP

We will pair up today with our buddies to get some restorative blood flow to those hard worked muscles. We will get the opportunity to row, bike, air squat, bent- over row, and perform a CFK favorite the kickback. Come join us, and prep your body for day 5’s open workout.


Friday  – Open Workout 20.2 (Released Thursday Night)

Many of us tuned in last week to watch the Rogue Iron Game show that featured a grueling duel between Rich Froning and Scott Panchik. We watched in awe as they completed a seemingly endless workout of bar-facing burpees and ground to overheads. The staff at Crossfit HQ kept us humble last week! We can’t wait to see what he has in store for us this week!


Saturday –  Free Community WOD at 9am

We have dumbbell hang power cleans, wall balls, running intervals, and kickbacks this week in community WOD. Bring your friends and try to be quick on those runs!


Saturday  – Level 2  at 10:15am

The level 2 class will run the open workout 20.2 for judging! Come in and get an official score! You can even reattempt Friday’s workout if you weren’t feeling it!

Week In Preview May 19th, 2019

“Head first towards the uncomfortable.”

— Brent Fikowski


EBAR BOGO – This Week Only

This week, buy one Man or Woman bar and get one free! Made from UDSA Certified Organic ingredients, each bar contains 10g of protein and make for a quick snack when time is tight and the belly is empty. Enjoy them while they last as this will be the last opportunity to try these flavors.


Upcoming Events:

Memorial Day “Murph”

We’re officially 8 days away from Memorial Day, which at CFK means our annual Murph WOD! We’ll run a single workout at each location, starting at 9 am. Put this on your calendar, and come out to honor our heroes by sacrificing a little sweat with your friends.


Don’t have 100 pull-ups? No problem! Just like any other CFK workout, Murph is scalable to ANY level. Try 1/2 Murph with ring rows and elevated pushups, 3/4 Murph, partner Murph, or just get as much work done in an hour as possible!


EMOM Nutrition

We’ve partnered up with Corey Church and EMOM nutrition! Corey’s first nutrition workshops at CFK will be held June 8 (North), and June 22 (West) at 8 am. These are free and open to the public and are scheduled right before the 9 am Community WOD, so come out and listen, then get your Saturday sweat on! Stay tuned for details on our summer nutrition challenge with EMOM Nutrition, starting soon!

Weekly WODs:

Monday – Pick your Poison


To start our week off we will have two WOD options. If you’re in the weightlifting mood, hit a heavy single on the Power snatch, then the classic benchmark WOD “Isabel”. If you need a cardio burn after the weekend, try the CFK Triathlon. If you’re doing the triathlon, bring a watch or time yourself on your phone. We’ll all do a general warm-up, then split to tackle our WOD of choice.

Tuesday – Lead Foot


We have interval training today with a combination of rowing, burpees, and gymnastics.  As with any intense interval workout we want to push our limits within the shorter timeframes.

Wednesday – Squat Cycle (Week 5)


Squat day has become slightly heavier this week. We will be looking to  dial in our positioning as we inch our way to test week.  Following the squats we will have some accessory work that will test our core strength with odd objects.

Thursday – Train Wreck


You can never get too much tabata!  We will be bringing the heat in a pair of tabata workouts that test our skills with sandbags and build our pushing endurance for Murph.

Friday – Smooth Criminal


If you enjoy lifting  heavy things and putting them down, then today is your day in this two part workout! The strength portion will allow us to build to a heavy deadlift, and prep us for the lighter work in the WOD.  Smooth Criminal is a perfect time to work on the elusive double under as well as your wall ball technique.

Saturday – Community WOD


Share your love of the CFK community with a friend, family member, or someone from work. The 9am class will include running, box jumps, and man-makers. If you haven’t done a man-maker before then it is a great opportunity to learn alongside a friend!

Saturday Level 2 – Mountain Dew


This week’s level 2 workout will prioritize skill work on the push jerk and rope climb. Can’t climb the rope? No Problem. We can get you there through scaling. The practice will be followed by 4 rounds running, box jump overs, and rope climbing.


Week in Preview May 12th, 2019

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” — Steve Jobs

Are you a vegan athlete struggling to hit your protein goal or does “Whey make you Pay?”

Try a Bro Scoop of Transparent Labs USDA Organic Rice & Pea Vegan Protein on us this week! With 24g of protein per serving, it is optimal for all athletes whether the goal is to lose, gain, or maintain without the mid-day whey bloat. TPL proteins are non GMO and free of artificial sweeteners, gluten, and food dyes, making them a clean brand for your post workout shake. We recommend post workout protein  because it reduces soreness, and helps you build muscle and recover faster.


Monday – Handlebars

Day 1 of this week we have 4 rounds running, toes to bar, and clean and jerks.  Maintain core tension on the toes to bar, and squeezing the butt at the bottom are critical. Following the metcon we will finish with tabata pushups.


Tuesday – Squat Day (Week 4)


We will be adding  weight this week. However, the bar should still be moving with relative ease. We will continue to focus on every rep of every set. You asked for it and it is here…. tire flips, rope climbs, and single arm front-rack kettle-bell carries.


Wednesday – Waterlogged


Following 1,000 meters on the rower you will complete 3 sets of dumbell snatches and burpee box jumps with descending reps. This will be a fun workout to throw some weight around. As always focus on control of the jump and land.


Thursday- Skippy

Deadlift days don’t come around often, but Thursday we will be incorporating them into a 15 minute metcon. This triplet will consist of situps, deadlifts, and double unders.  Thursday’s focus will be to prioritize bracing and “organizing the spine” before lifting the bar. As you progress through the rounds the weight on the bar will increase.


Friday- Spaceship


If you enjoyed Boat Race, Spaceship will also give us an opportunity to spends some quality time running and rowing.  A slower pace running will allow us to transition into an intense pace on the rower which is followed by even more murph prep during the course of the workout.


Saturday- Community WOD

Saturday’s community WOD is an excellent time to introduce your friends to the community at CFK. We will be rowing, and performing multiple dumbell movements within a 5 min AMRAP. Don’t worry we will be able to keep the intensity high while keeping the weights low.


Level 2- Sleep Walk

Kick your Saturday off the right way with a quality AMRAP that incorporates handstand walks and hollow rocks. We will also be working to a heavy single for a hang power clean and hang squat clean complex. The strength portion will be followed by a 3 person team workout that includes assault bikes, overhead squats, hang squat cleans, and thrusters,



Week in Preview May 5th, 2019

“Show yourself as you are, not how you want to be seen. You prove your intentions and abilities by showing them in your attitude and actions. You don’t earn credibility by presenting yourself. You earn credibility by being yourself.”


CF2 – CrossFit for Cystic Fibrosis

If you didn’t make it out to the CF2 event yesterday, you do not know what you missed! We had a great turn out for an amazing cause. Thank you everyone for all the support and love. We look forward to seeing you there next year!


Supplement Spotlight: Transparent Labs Turmeric

Is improved health and longevity your fitness goal? Try this earthy super supplement. Related to the ginger plant, turmeric has been associated with reducing pain and inflammation in the joints as well as fatigue. It aids in digestion and nitric oxide production in order to increase blood flow and lower blood pressure.



Upcoming Events


Mudders Day Madness 5K – May 11th 2019

The Harmony Family Center has been helping children live their best lives for 20 years, and are near and dear to our CFK Community.  Register HERE, and make sure to sign up under team, “CrossFit Knoxville.” Plan to go off in the first heat of the day, at 10:00 a.m. , and wear clothes to get muddy!


Sunz Out Gunz Out “Murph Prep” Challenge

This 3-week challenge leading into Memorial Day Murph is all about frequency of movement. Download the “Wodify Rise” app, and click this link to register. Through the app, you’ll be able to gain points for completing daily and weekly task. Earn as many points as you can and crush Murph!

Monday – Squat Day (Week 3)

Its week 3 of the cycle and the weight is going up. Continue to focus on form and speed out of the whole. If you missed the first two weeks, lets find a moderate weight that you can move fast for 5 reps. We’ll finish the day with sled pushes, slam ball throws and heavy farmers carries. This is a great day to be aggressive and have fun!


Tuesday – Destiny’s Child

We’ve got two couplets in this ode to 4 girls from Texas. We start out with 3 sets of power snatches and box jumps, and finish with 3 sets of overhead squats and lateral barbell burpees. The key to owning this workout is pacing. Keep your heart rate and breathing under control and you’ll be singing “Survivor” too.


Wednesday – The Chief

Power Cleans, push-ups, and air squats for 5 rounds. If anyone can beat Johnny’s 3 minute score, then let us know. No cheating on the air squats! In all seriousness, this is a fun and fast workout, but watch out for that power clean weight.


Thursday – Boat Race

What happens when you get a whole in your boat? You get out and swim, or in this case you run. Running and rowing is the name of the game in this post hump day workout. We’ll finish up with CFK Pull-up program (day 1) and quality push-ups.


Friday – Hogwarts

We’ll be accumulating calories with American kettle-bell swings, abmat sit-ups and goblet squats. I don’t know if wands and broomsticks will be appropriate in this 15 minute workout, but lets have fun!


Saturday – Community WOD

In this simple yet effective couplet, we’ll complete 6 rounds of a run and burpee dumbbell deadlifts. Make sure you get set coming out of your burpees before you pick up the weight.


Level 2 – Bubba Gump

The day will commence with an alternating EMOM of Strict press and pistol squats. This is a great opportunity to build some balance and overhead strength.

 We’ll finish the day with Bubba Gump. A combination of running, deadlifts and lateral barbell burpees.

Sunday – Yogability

Don’t forget your yoga blocks and mats this Sunday for the 8:00am North and 9:30 am West yoga classes. Remember if you didn’t sign up for the 4 week series, the drop in is $10 and only $35 if you sign up for all four workshops.

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.



Week In Preview – April 15th, 2019

“Its not about getting better at exercise, but getting better at life”

Free Workshops




We have two free workshops this upcoming week! Baseline nutrition will be at West this Wednesday with Johnny, as well as Crossover Symmetry with Patrick at North on Saturday, so if you missed either one last week, here’s your second chance!



The Week



Monday – Snake Bite


In this couplet, we’ll be working on our power snatches and chest to bar pull ups, so get in early and activate those shoulders with some crossover symmetry.


Tuesday – Rear End


In this 18 minute AMRAP, we’ll be completing double unders, air squats, calories and dumbbell push jerks. We’re looking for most of these movements to be completed in 1-3 sets, so scale accordingly.


Wednesday – Doce


4 minutes of work with 4 minutes of rest for 3 rounds. The buy-in will be a calorie row, followed by power cleans and burpee box jumps. The reps stay the same, but the weight goes down each round. We did this on 7/27/18, so lets focus on improving our scores.


Thursday – Squat Day


Its testing time, so lets find your new 5RM. After that, we’ll work on our Turkish Get Ups, push-ups and pulls in preparation for Murph.


Friday – Good Friday 5K


This is a CFK Tradition and one of the most commonly programmed workouts on Bring your GPS smartwatch/tracker if you have one. Lets get better!


Saturday – Community


We have 3, three minute AMRAPS with 2 minutes of rest between rounds. You’ll do box jumps, toes to bar, and dumbbell thrusters. Lets focus on moving well and having fun!


Level 2


E2MOM to find a 1RM Cluster (Clean Thruster)


Followed up with “Me Three.” In this chipper style workout, you’ll work with your teammates to complete pullsups, overhead squats, box jump overs, thrusters, toes to bar, front squats, burpee box jumps, and clusters. Get your mind right and come ready to work.


CFK Flexi Flow

Mark your calendars because coach Kenzi’s Yogability class will be  Sunday the 28th