CFK Weekly: May 28, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Programming Sneak Peek!

Monday:

Murph! One Class 8:30am Both Locations!

Tuesday:

6×2 Building Strict Press! Then we are going to be doing Sets on the 1:30 When we want to move the weight fast to accumulate Cals on the Rower.

Wednesday:

5x10ea Building Suitcase Deadlifts. Then we have 5 Rounds for Time that will challenge your posterior chain, working at a consistent pace though the rounds is idea here!

Thursday:

Heavy Back Squats! We are focusing on Squat Depth and Squat Mobility today so we can maximize your squatting potential.

Friday:

6×3 Building Hang Power Snatches. Then a 21-15-9 that will test you core and grip!

Saturday:

Partner WOD with the Curtis-P Complex.

 

CFK Weekly: May 14, 2023

Murph Schedule

-Monday 5/29-

One Class: 8:30am Both Locations – Group Start!

Have to work? We will be doing 6:30am Heat at West so you can pay tribute &  get your workout in!

Not Ready to tackle it Solo? Let us help you find a buddy to get it done!

– Put your name on this sheet & we will do our best to pair you up! –

Programming Sneak Peek!

Monday:

5×2 Push Press! Then we have a descending / ascending rep scheme that will challenge your to move through one and grind out another get your shoulders and legs ready!

Tuesday:

EMOM for Reps today! The goal here is consistent repeatable efforts!

Wednesday:

If you love moving a barbell today is your day! We have 3 different lifts with 1 lift every 0:30.

Thursday:

Partner WOD! You go, I go work through and round then cheer your partner on to get though some reps that will become challenging over time!

Friday:

We are working some OH Stability to start your Friday off. Then we are going to be moving a Barbell through 2 different lifts that should be unbroken and fast to start. Can you hang on to you pacing will be the challenge.

Saturday:

Chasing Annie!

USAW Weightlifting Meet ONE WEEK AWAY!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Murph Prep Challenge!

 

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th. The last day to get points will be Sunday May 28th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: May 7, 2023

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Programming Sneak Peek!

Monday:

Squat Cleans in a 21-15-9 that will turn into a bit of a grind but keep moving and chip away at the reps.

Tuesday:

We are going to start with some hip and shoulder Strength/Stability. Then we are moving a DB and ourselves to get through the assigned rep. This one will be a shoulder burner!

Wednesday:

You and a Partner have a distance to cover in this Pacer! Every 2 Min we will have a some work to do but keep yourselves moving!

Thursday:

Heavy 3 Deadlift! Then we have a EMOM that will utilize how we preformed on the Deadlift and see how consistent you legs can output across the rounds.

Friday:

Heavy 10 Bench Press! Then it will be time to get meaningful reps and volume in! Choosing an appropriate scale if needed make a difference in this Chipper!

Saturday:

You and a Partner have work to complete. Trade off as needed and get the work done!

Murph Shirt Pre-Order!

*Shirts are Ordered from Veteran Owned local company 7five Clothing*

These shirts will be available for pre-order ONLY! Please order by the deadline 11:59PM – May 10th!

ORDER HERE!

The shirts are Black with the print as shown above. If you would like to order multiple shirts, please submit multiple orders, 1 for each shirt. Shirts will be charged to the card on file once received from the printer. Price $20.00! Tax Included.

Speaking of Murph- Scroll down and find out how to will a 5.11 Tactical Vest!

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Nutrition Coaching with Coach Jody!

Curious about the Nutrition Program at CFK?  Coach Jody will be available following the 9am Community WODs to provide an overview of the nutrition program and to answer any questions you may have.
  • Saturday, May 13th at 9:45am – CFK West

Looking to Add Accessory Strength or Improve Your Cardio?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 23, 2023

Murph Prep Challenge!

This year we are celebrating and prepping for Murph all month.  Starting Monday May 1st we are running a daily challenge / competition leading up to completing Murph on Memorial Day Monday May 29th.

Here is how to participate…

  • Log running at least 1 mile every day, it will be loaded in Wodify to complete, but not a race for time.
  • Complete the daily Murph prep exercise, sets, reps, etc.  Also will be in Wodify and not necessarily for time.
  • Consume a minimum of 100oz of water daily, again tracked in Wodify.
  • Bonus, post a photo, with proof it’s you, of a healthy food choice made that day.  It can be a meal, food swap, no judgements made…do your best. (Tag CFK & post to our FB Group)
  • One point will be awarded for each of these completed, they will be calculated daily, no back tracking and adding later.

The person with the most points at the end of the month wins!  Wins what you ask???

A weight vest from 5.11 Tactical!

In the case of a tie, all will be placed in a hat and pulled at random

Programming Sneak Peek!

Monday:

6 x Complex (Push + Split Jerk). Then we have 4 Rounds for Time with where we are putting weight up overhead under fatigue.

Tuesday:

5 Sets to build to… 1 RM FRONT SQUAT! Then we have 3 Rounds for time that will have your legs and arms on fire! This is one that you have to keep yourself moving!

Wednesday:

3-3-2-2-2-1-1-1-1 Snatch. We follow up with a simple chipper that will challenge your ability to keep yourself at Threshold.

Thursday:

You and a Partner are working on a 25 Min AMRAP time to accumulate some Cals!

Friday:

Weighted Chin Ups! Then our 12 Min AMRAP has a Pull, Push, & a DB Movement. The rounds can add up here if you keep working!

Saturday:

Manion Hero WOD! Join us to take on this Hero WOD, if it looks intimating, grab a friend and go after it together!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 16, 2023

New Class Alert!!!

Monday Night Weightlifting @ West! 7:00PM

With our newest Coach Keith

Programming Sneak Peek!

Monday:

6 Sets of a Hang Squat Clean + Squat Clean Complex. Then we are pairing a gymnastics movement with wall balls in a 10 Min AMRAP!

Tuesday:

Time to work on Rope Climbs! Then our Metcon for time will test your core and hip flexors!

Wednesday:

20 Min AMRAP with some various Kettlebell movements.

Thursday:

Building Power Clean EMOM! Then we are going to see how well your legs can run with some squat volume.

Friday:

5 Rounds with built in rest. the accumulated volume will add up and challenge every athlete!

Saturday:

Partner WOD! You and a partner have a distance to row and work to keep you both busy the whole time!

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Look intimidating? Grab a Friend a do “you go, I go!”

USAW Weightlifting Meet ALERT!!

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

Check below for other events coming up!

Murph!!!

May 29, 2023

Our yearly tradition is right around the corner!

Be on the lookout for a shirt pre-order and our Murph Prep Challenge in the coming weeks!

Looking to add Accessory Strength or Get your Cardio up?

 

Coach Stephen has a program option for you!

CFK Build is 3 day a week Strength and Hypertrophy work designed around our weekly CrossFit programming.

CFK Endurance is a 3 day a week Running Program to build a better engine and get ready for you next 5k – 10k.

Each program is $15 a month added on to your monthly membership contact Coach Stephen for more details. [email protected]

CFK Weekly: April 2, 2023

CFK is Hosting a USAW Certification Course!

Contact [email protected] for more details

Speaking of Weightlifting….

CFK will be hosting a USAW Meet 5/20/23!!

Info & Registration HERE!

 

Check below for other events coming up!

Programming Sneak Peek!

Monday:

Squat Combo! 1 Front Squat (85 – 90% of FS 1RM) + 3 Back Squats! Then we will try to keep our feet moving with some heavy legs in this Threshold Metcon.

Tuesday:

Jump Rope skill work! Our Partner Metcon will will have you cheering each other on to get through this Pyramid together!

Wednesday:

6 x 3 OHS from the floor! Our metcon will combine Pulling with some more OHS!

Thursday:

6 Rounds. 4 Mins per round. Earn you rest here! Pacing these intervals correctly will make all the difference!

Friday:

Push Jerks from the floor. Then our Metcon will feel a little grace like with an added movement!

Saturday:

Get ready for some Med Ball Cleans in the pacer to close out the week!

Workshop Alert!!

On Wednesday, April 5 stay after the 4 o’clock class or be there early for the 5:30 class (5:00-5:30PM) to learn how functional breathing can improve your fitness, recovery, and overall health.

Zack Kramer, a local CrossFit Level 3 coach, will join us between these classes to lead a workshop covering breathing for CrossFit, why you should care about your tolerance to carbon dioxide, and how breathing correctly will help you avoid injuries in training.

Manion Hero WOD

Saturday April 29th

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

CFK Weekly: March 12, 2023

Calling all Runners!

Still time to sign up (5k up to Marathon & Maraton Relay Options) or plan to come cheer on the runners from CFK!! 2023 Knoxville Marathon is just a few weeks away!

Programming Sneak Peek!

Monday:

5×3 Front Squats! Then two, 3min AMRAP that will see how fast you can move a barbell and test a gymnastics skill on the bar!

Tuesday:

You and a Partner are doing intervals of a AMRAP racking up Calories for a overall score!

Wednesday:

5×2 (Building) Power Cleans! Our AMRAP today will see how we you can handle rounds of a Heavy movement paired with Jumps and Push Ups.

Thursday:

Single Leg stability and Pistol work. Then we have a Chipper that will see how your legs and shoulders handle some OH Walking Lunges

Friday:

5×2 Pausing Bench! Then we have a Burner to finish off your Friday!

Saturday:

Partner Pacer today!

Deal Alert!!

CFK is excited to announce that through our relationship with Wes we are able to offer preferred pricing on Nike Romaleo 4 weightlifting shoes.  These are the exact shoes he wears to train and compete.  Through his partnership with Nike members of CFK can get them for $174.99, regularly $200.  We will be posting a preorder form and will charge upon order submission.  They will then be shipped from Nike and distributed at the gym.  Please see Dave or Wes with questions.

 

CFK Weekly: February 19, 2023

The 2023 CrossFit Week 2!

It is already WEEK 2! It is time to push ourselves & see how we can stack up against one another. Week 1 is in the books! ATHLETES you are responsible for submitting your score on CrossFit’s Website by 8PM Monday (Link Below)! Here is the where and how…

Week 2 – Friday 2/24 Open WOD for all CF classes
               Friday Night Lights at North starting at 5pm, first heat 5;30pm, other
               heats TBD
               West – Normal Schedule
               North – No PM Classes
               “Max out Friday” at North
Week 3 – Friday 3/3 Open WOD for all CF classes

               Friday Night Lights at West starting at 5pm, first heat 5:30pm, other heats TBD (Based on WOD Length)
               4PM CrossFit is the only class that evening.. Join us for the Open Workouts!
               “Max out Friday” – Wes and the Weightlifters will be at West for a Heavy Training Session
               North Evening Schedule – 4pm CF, 5-6pm Open gym, 6pm Burn
You can still register and submit your score (CLICK HERE)…

Programming Sneak Peek!

Monday:

5 x 6ea Single Leg Deadlifts! Then we have 5 Rounds for time with some deadlifts and box jumps!

Tuesday:

3 Rounds for time where we are going to get our lungs and calves burning! Then we are going to work Core and Grip to finish the day!

Wednesday:

Intervals with a Buy-in! Can you repeat or build on your efforts?!

Thursday:

Power Cleans Building! Then we have a fun short test!

Friday:

Open WOD 23.2!!!

Saturday:

Partner AMRAP that will have you both moving the whole time! Nothing heavy, but we will be moving and having fun!

Supplement Pre-Order

Deadline 2/21 @ 11:59 PM

Place order on sheet and follow the link to TPL’s Website! Click Here!

CFK Weekly: December 4, 2022

Row-vember Shout-Outs!

After 30 long days and literally over a million meters rowed…

The winner of the 1 month free membership and one to give away is Jake Eskola!!

Despite dealing with the flu, some unexpected home repairs, holiday travel…rumor is he took his rower with him, he managed to row over 250k meters in the month of November!! That’s an average of over 8k per day!

In an act of true kindness Jake has donated his prize to another member of the CFK community ❤️

We also want to recognize AnneMarie DeMoes who also rowed an amazing over 200k meters as well!

Truly so many of you were amazing…Jenny A., Michael S., Chris P., Josh K., Coach Jody all over 100k!

So many more over 50, 60, 70,000!
Multiple finishers of the 1/2 marathon row! Such an amazing month!

We are truly blown away by the turn out, the commitment and the community of the entire month.

Programming Sneak Peek!

Monday:

Starting off the week with some Accessories. Then our Metcon is going going to test you Toes to Bar and ability to cycle a DB with a elevated HR!

Tuesday:

Heavy 3 Front Squat! Our Metcon for time is going to see how your legs can hold up!

Wednesday:

Working on our Pull Up/Muscle Up Skills today! Then you and 2 other partners will tackle stations and accumulate Cals.

Thursday:

5×3 Squat Snatches or Power + OHS. Our Metcon to follow will be fast, try to hold onto your jump rope!

Friday:

FIGHT GONE BAD! Classic Benchmark accumulating REPS!!

Saturday:

We have a great Pacer today! It is going to use all parts of you upper body to get this one done!

CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]

Introducing: CFK Build

What is CFK Build (Live in WODIFY NOW)?

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in Crossfit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
    • Workouts are loaded right into WODIFY under CFK BUILD.
    • The best part.. these are short workouts designed around our gym space and designed to get you results. The idea is that these can be done post class on the recommended days or in your free time.
    • These workouts are designed to take 15 to 25 mins to complete.
  • Who is this Program for?
    • Anyone who wants to add definition and gain some extra strength!
    • If you are chasing that first pull-up or push-up this program will help build the strength to get you there.
    • Anyone who is looking to add another layer to their training and get “accessories” in.
  • How much is it?
    • Starting 11/28 you can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!
    • Sign up by reaching out to a Coach today!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.

Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
    • Cross training options available.
  • Programming will be structured around time of year and with races in mind. Meaning programming will choose set times of the year (ideally Races) to build up to and focus on speed work.
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon.
    • Based on Survey responses we are looking for a Obstacle Course Race in the similar vicinity to go to as well allowing athletes options to race and put their training to the test!!
  • This program has been being tested and ran with the FREE 8-Week lead up to the Hot to Trot 5k/10k! The structure will be similar to that program.
  • The ENDURANCE program will take a week off after the Hot to Trot and Officially starts December 5th as a membership add-on option! This program will be $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link

Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: October 9, 2022

Barbell for Boobs

Saturday – October 15, 2022

One Class: 9AM Both Locations

We are hosting a BARBELLS FOR BOOBS fundraiser event on October 15th, we would love your help on supporting their RAD program.   BFB is a community taking action in breast cancer.  We are athletes supporting athletes diagnosed with breast cancer. Let’s join them on elevating the standard of care and improve the quality of life for athletic women impacted by breast cancer. To learn more visit www.barbellsforboobs.org
We have created a team fundraising page, you can join the fun by clicking the below link and joining our team as an individual fundraiser. Earn REWARDS (prizes) for your fundraising efforts from their proud partners at Yeti, Puma, and Eleiko.

Programming Sneak Peek!

Monday:

We are starting the week with Snatches for Strength! You get to choose today either Squat Snatch or Power! The an EMOM for a Metcon lets add up rep here!

Tuesday:

Skill & Strength work to start off, we are doing Pistol Squats or Progression. The benefit? Single leg stability, balance, and working on building symmetry between legs. After this we are going to test how well you can continuously work your legs in this pacer Metcon!

Wednesday:

Time to hit a Heavy 5 Bench! After the Bench your Metcon will combine pull and push t0 in this 21-15-9.

Thursday:

Partner WOD today! Both are working today to accumulate Calories and work though movements Core & OH Stability will get worked in this one.

Friday:

Heavy 5 Back Squat! The Metcon following is going to make you WORK, this one will challenge your ability to push yourself further and further.

Saturday:

BARBELLS FOR BOOBS!!! One class 9am each location! We are going to keep you guessing on this one.

Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • We are in Week 2 but it isn’t to late to JOIN!!!
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.

COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link

Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google