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 CrossFit.com. 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

Week in Preview – April 1st, 2019

“You can’t always be the most talented person in the room, but you can be the most competitive.” — Pat Summitt


Thanks for all the volunteers that came out this weekend to help with the marathon clean up and cheering station! We’re so grateful to have this community that supports each other and the greater Knoxville community as a whole.


Get Your Stretch On


There are two opportunities this week to get some extra mobility in with coach Kenzi and her Yogability workshop!  Monday at 5 p.m. at North, and Thursday at 5:30 p.m. at West.  Take the opportunity to improve that range of motion and get some tools to use every day.



Bring a Friend Friday


Bring a friend out this Friday to try out a class!  If you know someone that’s been curious about what we do or just wants to get a good sweat on, send them to this link,  and tell them to wear some red!  We’ll see you on Friday!


The Week


Monday – After Hours


We begin this week with 21-18-15-12-9-6-3 of kettlebell swings, following each round with 15 sit-ups and 30 double unders.


Tuesday – Steamroll


This will be a day full of odd objects.  AMRAP 30 of farmer’s caries, prowler pushes, sandbag runs, and regular running.  Try to move steadily for the full time.


Wednesday – Squat Day


This is our last week of building in our squats, so don’t miss out!  Be sure to hit the next two weeks as we’ll be testing what we just completed and what we’re doing for the next cycle.


Thursday – Double Pits to Chesty


We don’t come up with the names!  At the start of class, build to a heavy set of 3 on bench press.  Then hit a 12 min AMRAP of double unders, push-ups, and toes-to-bar.


Friday – Megalodon for BAFF!


Teams of 2 complete 6 rounds of 12 box jumps (30/24), 21 dumbbell front squats, and 500 m rows.  Switch after a complete round, so try to move fast!


Saturday – Community WOD


AMRAP 15:00 of 2 burpees, 2 db power cleans, 150 m run, then 4 burpees, 4 db power cleans, and 150 m run.  Keep adding 2 to the burpees and power cleans until time runs out.  The run will stay the same.


Saturday – Level 2


For the first part of the class, hit an EMOM for 6:00 of 5 strict HSPU.  In the next part work in teams of 3 for 12 minutes to build to a heavy 3 position power clean.  There will be exactly a 3 min rest before completing a 15 min AMRAP of calories on the bike or running, burpees over the bar, and power cleans.

Hot Topics – Plateaus


Are you feeling like your progress has stopped? If you’ve noticed that your metcon times haven’t gotten faster, or your strength numbers haven’t gotten bigger, you might be reaching a point in the CrossFit athletes life cycle where you start to plateau.



Plateauing is a natural part of everyone’s fitness journey where they have progressed far enough that the rapid growth fades, and the slow gains over time are harder to see. Check out what Coach Johnny and Coach Scott have to say about what causes this plateau effect, and how to fight through it and keep on climbing.

Week in Preview – March 25th, 2019


“Engross yourself in the process rather than waiting around for the product.” — Greg Everett


The Open season is wrapping up.  We’ve had a blast week-to-week with the new workouts and the tests of fitness.  We’ve seen some firsts and some major improvements over the years, and that’s what we love!  Your last opportunity to get 19.5 in before the season closes out will be Monday during classes.  If you’ve already done it once at FNL, we may recommend doing the alternate workout.  If you haven’t done it yet, stick to a plan of breaking everything up into small sets!  It’s one of the toughest Open workouts to have come around, but still an excellent test of fitness.  With a 20 min time cap, most of us mere mortals won’t even finish the workout, but then the best of the best will do it faster than some of our Fran times.


It’s been a great Open, nonetheless, and we can’t wait to see the next Open pop up in October!  That’s right, 2019 has TWO Opens!


But before we get there, let’s keep it in house with the CFK Games.  This is our yearly throwdown for CFK athletes only where we crown the best of the best.  Athletes will get to go head-to-head in several workouts all in the same day.  Here are just a few workouts we’ve seen in the past:


CF Open 16.3


10 Power Snatches

3 Bar Muscle-ups


1 RM Bear Complex


CF Open 11.3


1 squat clean (165/110)

1 Jerk (165/110)


CF Open 12.1




And if you thought it was all past open WODs, think again!


Sprint Couplet


2 Bear Complex

2 Bar over burpees

4 Bear Complex

4 Bar over burpees

…continue adding 2/2 until time expires


Speed Hang Snatch Ladder

There will be 12 barbells set up in a row. 11 Bars will have pre-loaded weights, the 12th will be a “Bonus” Barbell. If all 11 pre-loaded bars are successfully lifted, the athlete may choose any weight to attempt for the bonus barbell. At the call of “3-2-1 Lift”, the athlete will have 20 seconds to complete the lift successfully (until the call of “3-2-1 Rotate”). If at the call of “3-2-1 Rotate”, the athlete has completed the lift successfully, they will rotate to the next barbell in line. If they have not completed the lift at the call of “3-2-1 Rotate”, the workout is over and the heaviest completed lift will be scored.



Rx & Masters Male weights



Rx & Masters Female/Scaled & Scaled Masters Male Weights



Scaled & Scaled Masters Female Weights




For time (15:00 time Cap)

300m Burden Carry

Plate push 15’

30 Toes-to-Bar

Plate Push 15’

20 Box Jump Overs (24/20)

Plate Push 15’

10 Bar Muscle-ups

Plate Push 15’

300m Run



And those aren’t even all of the craziest ones we’ve done!  Get excited, because it’s going down on April 6th.  If you haven’t signed up, reply to the e-mail that was sent last week to get in there!  Even if you don’t think of yourself as competitive, CrossFit is about getting out of your comfort zone.  Try something new!



Community Cleanup


Head out to South Knox this weekend for the community clean up!  Meet at Kay’s on Chapman Hwy at 8:30 am on Saturday.


Marathon & Half-Marathon Cheering Station


Get out to cheer on the community as Knoxville runs the half and full marathons!  Get to Seqyoah Hills before 7:15 when the roads close down and bring your enthusiasm!  People are out crushing it and doing some awesome stuff and we want to celebrate that with them.


The Week


Monday – 19.5


Here’s your last chance to get it in!  As follows:


Thursters (95/65)

Chest-to-Bar Pull-ups






30 Single Arm Dumbbel Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders


Tuesday – Track Day


Flush out those legs with some running!  Partner up or rest 1:1 on each interval 200-400-600-800-800-600-400-200.  Planning to do Murph in a vest?  Now’s the time to start prepping!


Wednesday – Squat Day


Our normal 5×5 with some accessory work of pull-ups and get-up sit-ups.


Thursday – Jacquelyn


Start the day with skill development on L-sit holds and double under practice.  Then hit this variation on Jackie with a 1 k row, 50 wall balls, and 30 toes-to-bar.


Friday – Bedtime


Another familiar favorite, this will be like practicing DT on a clock, but with added burpees.  5 rounds on the 5:00 of 15 lateral burpees, then 12 deadlifts, 9 hang power cleans, and 6 push jerks all at 155/105.  Score is the slowest round, but none should take longer than 2:30.


Saturday – Community WOD and Level 2


Community WOD

25 min AMRAP

7 DB Thrusters

7 Burpees

7 Box jumps

100 m run


Level 2

Alternating EMOM of Squat cleans and ring muscle up practice, followed by Mind Boggler, a 20 min AMRAp of 7 squat clean thrusters (115/80) and 200 m runs.


Week in Preview – March 18th, 2019

“CrossFit has created one of the strongest platforms so that girls and women are proud of not simply what their body looks like, but what their body can do.” — Elisabeth Akinwale



Happy Birthday, CFK!


And happy St. Patty’s Day all in one!  10 years ago CrossFit Knoxville moved from Johnny Davis’s garage to a retail space in the Home Depot Shopping center, right next to Radio Shack.  Though the Shack may be gone, we’re holding strong!  It’s been a whirlwind of 10 years, and there are very few affiliates around the world at that milestone.  Want to know more about the changing landscape of CrossFit and what it means to be in that special decade club?  Check out this article from BoxPro Magazine.


And though we’re not at the gym today, show some CFK spirit and wear some green tomorrow!


Transparent Labs


As you should have seen from another e-mail this week we’re bringing on a new supplement line:  Transparent Labs


Their name says it all as to why we like them:  transparency.  Their products don’t have any fillers and they list all of their ingredients.  PLUS if you are curious about what the point of all those things in your pre- and post- workout drink are, they have an excellent resource on their website to explain all of them.  Check it out, and look forward to “Bro Scoop” days!  We’ll have bags out to sample directly into your shaker cup before and after the workouts.




Don’t forget about Friday Night Lights this week!  Both locations will be hosting this year, and we’ll be providing some BBQ!  We just need you to bring some sides, and possibly some brews 😉


Whether you want to do the WOD or not, it will be a big party and we’d love to have you cheering everyone on!


Saturdays are Changing


Have you heard the announcements that our Saturdays are changing?  The new schedule includes an opportunity to bring in more of your friends and family to try out a CrossFit class.  We’ll have a 9:00 a.m. free community WOD every week now on Saturdays!  It’ll be a fun sweat session with lots of bodyweight movements and cardio.  Of course, you’re welcome to always join in to get an early WOD in for the weekend!


At 10:15 we’ll have a more advanced class for our members, but you don’t have to be an advanced athlete to come to it!  It will be a 75 min class with group led mobility at the beginning and end pertaining to the movements of the day.  In the first part of the class we’ll have some skill work related to weightlifting or gymnastics for practice, and we’ll follow with a complimentary metcon using some of those skills.


This all starts this Saturday since we’re doing the Open on Friday night!


Marathon Cheering Station


We have several athletes in our community of CFK who have been training for months for the Knoxville Marathon and Half-Marathon, and even MORE people in our greater Knoxville community who have been working for it.  Let’s cheer them on and be proud of their hard work on Sunday, March 31st!  We have a cheering station in Sequoyah Hills where we stand and scream!  Be there early (7:15ish) because they will close down the roads.



The Week


Monday – 19.4


Two workouts rolled into one!  Remember to move fast on snatches and burpees so that you have time for muscleups/pull-ups and more burpees!  Need a strategy?  Check some of these out!


Want to do the WOD but don’t have Muscle-Ups or maybe pull-ups?  You can switch to the next scaling option down and continue, but your score will be 66 + your tie break time.


Don’t want to repeat?  Your WOD will be “Low Key”


12 min AMRAP

9 Burpee Pull-ups

18 Alternating DB Snatches

27 AbMat Sit-ups


Tuesday – Squat Day


A little bit heavier today and sticking to our 5 min rounds.  We’ll throw some accessory work into the rest time.


Wednesday – 4-wheel drive


Switch it up with a long conditioning piece today!  5 rounds of 4 min AMRAP and 4 min rest of calories on anything, burpee box jumps, and max 10 m shuttle runs in the remaining time.  You guessed it, your score is shuttle runs.


Thursday – Pins and Needles


Start the class by working to a heavy single on Deadlift.  We’ll build in a lot of reps on the front end.  If you haven’t done any heavy pulls in a while, which most of us haven’t, work to something that feels heavy, but probably not a max.


Follow with a 12 min QAMRAP of strict pulll-ups, front squats, and light deadlifts.


Friday – 40 min AMRAP or 19.5


Come in the morning and get in 40 min of 400 m runs, turkish get-ups and perfect push-ups.  Come in the evening to FNL and cheer some people on and possibly get in 19.5!