Week in Preview, May 3rd, 2020


“Any weight you make is better than any weight you miss.”

 

-Greg Everett, Catalyst Athletics

Program Spotlight

Try CFK Burn!

 

CFK Bun combines fast paced cardio with moderate-load weightlifting to provide a quick, hard-hitting workout. We’ll combine plyometrics and cardio with, dumbbells, kettlebells, plates, wall balls, and slam balls. If you want fast-paced aerobic capacity training, CFK Burn is for you.

 

Think of it as CrossFt without the complicated movements! Still makes you strong, still makes you fit, still challenges the crap out of you and for many, Burn will deliver better results due to the reduction of complexity and joint impact.

 

Don’t want to give up the strength work? No worries there. Since Burn is a 30-minute class, it’s a great opportunity to add in individualized accessory strength & skill work (after COVID-19 of course, when we can all stick around before/after classes).

 

In Burn, we apply the same basic principals of training we use in all of our classes. The 30-minute class time gets you in and out quickly, and on to the rest of your day. No extra fluff, no fillers, just hard work. It’s the most efficient use of 30 minutes you’ll find!

Our new class schedule rotates daily, so check out the full schedule of classes HERE (scroll down for North’s schedule), and make sure to pre-register for all classes in the Wodify app!

 


Saturday:

9 am – https://us02web.zoom.us/j/768492405

 


Weekly WODs (CrossFit):

 

Monday – “Rannie”

We’ll be testing our gears in our opening workout of the week. Our workout today is a version of the classic benchmark workout “Annie”. However, during “Rannie” we will throw in a 4oo meter run in after each set of double-unders and sit-ups. The most exciting part is that you’ll be able to brag to your friends about how hard this one was with a mask on!

 

Tuesday – Long Lost Friend

We know ya’ll missed taking the barbell for a ride! Our workout today is a 16 minute AMRAP of higher volume air squats, light hang power snatches, and pull-ups.  For the gymnastics movement in our workout,  select a version of the pull-up that you can accomplish in no more than two sets when fatigued.

 

Wednesday – Smurf

What color will you turn when you do an all out “masked” effort on the assault bike followed 50 up-downs? The only way to know is to show up and show out.  We’ll be bringing the intensity level to 100 in our workout for today.

 

Thursday – Back to the Basics

The squat is arguably one of the most important functional movements in Crossfit and in life! The weights on the bar for this week’s squat cycle workout should feel light and snappy. Your coach will be more than happy to help you find a load that you can dominate as we reset back to 60% of our pre-pandemic squat numbers.

Friday – 16-Minute Seesaw

We’ve got a moderate duration workout at the end of our work week! We have a sixteen minute training EMOM of seesaw bent-over rows, hollow holds, farmer’s holds, and wall balls. It’s a perfect chance to get grippy.

Saturday – Crossfit/ Level 2

Our workout today is in EMOM format. Our workout consists of an overhead dumbbell complex, short running intervals, and pull-ups.  If you join us for level 2 you’ll have an awesome added finisher with a red-band and lots of reps!

 

Saturday – CFK Burn

Ready to burn? Our workout is a 15 minute AMRAP of push presses, alternating step-ups, and calories on the rower.  Our goal is to smash those calories with tons of intensity and get to the dumbbells ASAP!

I Am NOT A Victim


Written by CFK’s self-defense coach and PROTECTOR-IN-CHIEF…
Jeff Cravens

 


Thought for the moment: I am not a victim.

 

A defining characteristic of a victim is the loss of control over one’s life. Global pandemic. Mandated closures and lock-downs. Economic upheavals. Easy to feel victimized. But I don’t want to be a victim! So, I’ll be something else.

 

Most of us recognize this picture… it’s Tom Hanks and his buddy, Wilson, from the movie Cast Away.

 

Many may believe Wilson was created simply as a companion to the marooned and lonely Hanks. But the movie writers understood a very important principle in the psychology of survival.

 

Wilson was actually much more significant than just a friend. Wilson couldn’t do anything for himself… he needed help. Wilson NEEDED Tom Hanks. And that need elevated Hanks from victim, to RESCUER.

 

Were you a little surprised by the depth of emotion Hanks showed when Wilson was lost at sea? He hadn’t just lost a friend. In his mind, he had failed his main mission… his reason for surviving: to rescue his friend, Wilson.

 

So, back to you and me. Don’t want to be a victim? Then be a rescuer!

 

Find a way to serve someone. Make a gift for a friend, or mow a neighbor’s yard. Write letters to people you know… or don’t know (many are “trapped” in assisted living facilities).

 

Make someone smile. Get outside yourself.

 

For us “crossfitters” specifically, hit “like” on someone’s workout score… some of us are jazzed by that! Post your WODs or thoughts about your WODs on social media… major props to Diana Koza for that hilarious post-WOD face-plant pic!!

 

There’s one more survival tip from Cast Away I want to point out…

Give yourself a mission.

 

Tom Hanks had that one FedEx package he HAD to take back to the owner, it was his mission. What’s your’s?

 

Could be anything… a fitness goal, the “Twenty Committee” board, a weekly uplifting word to your family/friends… anything that is out in front of you, and requires you to do the next right thing.

 

So, hang in there my friends!! Be a rescuer, and make someone smile today.



self defense coach in Knoxville Tennessee

In addition to being a regular CFK 5:30 am’er, Jeff Cravens is a black belt in Krav Maga and also studies Muay Thai kick boxing and Brazilian Jiu Jitsu. He is an instructor at the National Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

Interested in learning self-defense? Shoot us a note HERE and we’ll send you details on our upcoming workshops!

 




Looking for At-Home Fitness?

Choose from one of our…

FIVE UNIQUE PROGRAMMING TRACKS!

Click HERE to schedule a free virtual consult with one of our professional coaches.

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!

CF Squared 2020: CrossFit for Cystic Fibrosis


More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. A progressive, genetic disease caused by a defective gene mutation, Cystic Fibrosis is a potentially deadly disease that causes persistent lung infections and restricts the ability to breathe over time. More than 75% of those affected are diagnosed by age 2.


A note from Johnny Davis:

 

CrossFit Knoxville is proud to be hosting our 6th Annual CF Squared event to raise money and awareness for the East TN Chapter of the Cystic Fibrosis Foundation.

My 4 month old sister, Jennifer, died of Cystic Fibrosis when I was 4 years old. I saw what it did to my parents and how it devastated them and would like to help others avoid that if possible. 

Cystic Fibrosis is one of the rare diseases that a cure might actually be in sight and your donations and efforts can legitimately make a difference.  Come join us for some friendly competition to raise awareness and fundraising dollars to help those living with Cystic Fibrosis in Tennessee. One hundred percent of proceeds will be donated to the Cystic Fibrosis Foundation!


Event Details

  • When: Saturday, March 14 2020 (9:15 am – 11:30 am)
  • Where: CFK North (906 Callahan Drive)
  • How to Register & purchase T-shirt: Click HERE (both team members must register individually)
  • Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!
    • $20 for event only – no t-shirt
    • $25 for t-shirt only – no event)

Workout Info:

  • Partner format: 2-person any sex teams (If you don’t have a partner we will find you one!)
    • Both team members must register individually
  • Divisions: Rx, Rx-ish, Beginner
  • T-Shirts will be printed after the event to allow for late sign ups.
CF Squared Challenge WOD:

As with the symptoms and demands of the disease, this competition will include one lung-demanding workout designed to challenge athletes’ airways and ability to breathe.

In teams of 2, complete the following for time:
3 Rounds:
500m Simultaneous Row
21 Alternating Thrusters, EACH
  • Partner A’s barbell must be completely stopped and resting on the shoulders or overhead before Partner B can start their Thruster
  • 5 Burpee penalty for setting the bar down. Both athletes must complete 5 burpees each!
  • Thruster weights: Rx (95/65), Rx-ish (65/45), Beginner (45/25)
    • We’ll make it as light as you need if you are a beginner.  Come have fun and help out CFF!

FAQ’s

Q: What if I don’t do CrossFit?

A: No worries!  We have a beginner friendly version for everyone.

Q: Can I bring my kids?

A: Kids can definitely participate but they’ll probably need to be 10 and above or really tall.  The rower is very challenging for smaller kids.

Q: What size shirt should I order, how are they cut?

A: We are using a unisex Bella + Canvas Tri-blend shirt. Check out this sizing chart.

Q: How will the heats work?

A: We will be able to run 8-10 teams at a time. We will not send out a heat schedule prior to the event, rather we’ll determine heats on the day of. Please plan to stay the whole time and cheer teams on as they work!

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!

Self Defense Workshop at North!


Hey CFK!

Next Saturday, February 8th our very own CFK athlete Jeff Cravens will be hosting a self defense seminar at the North location! Here’s everything you need to know:

 

  • When: Saturday, February 8, 11:30 a.m. (duration: 75 minutes)
  • Where: CFK North
  • Cost: $15
  • How to register: email Rick
  • Prerequisites required: NONE!
  • Attire: Normal workout gear you can move around in

Who it’s for:

This workshop is for anyone who….

  • Wants to feel more prepared in protecting themselves and their loved ones in the case of a bad situation
  • Wants to learn “situational avoidance” (i.e. how to minimize your chances of encountering a bad situation)
  • Wants to feel more capable in life!
  • Wants to get a great workout while learning how to deliver powerful punches and kicks!

About the Course

Introductory self-defense seminars are intended to improve situational awareness and provide self-defense skills that are simple and safe to learn and are immediately usable by virtually anyone. Krav Maga is an Israeli martial art that adapts natural body movements to self-defense situations. Far less artistic than it is brutal, Krav Maga is considered by many experts to be the most effective self-defense system in the world.

During this seminar, participants will learn basic combatives such as palm strikes, groin kicks, and hammer fists, as well as crucial self defense skills like wrist grabs, hair grabs, and hand chokes. Also covered will be the importance of situational awareness, self defense vs. self protection, and defending against random attacks.

 

About the Instructor

 

In addition to being a regular CFK 5:30 am’er, Jeff is a black belt in Krav Maga and also studies Muay Thai kick boxing and Brazilian Jiu Jitsu. He is an instructor at the National Academy of Martial Arts in Oak Ridge, and previously served 5 years in the Tennessee State Guard.

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 – 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 8th, 2019


“If you’re going to quit anything, quit being lazy, quit making excuses and quit waiting for the right time.” — Joe Duncan

 

 

Free Workshops

 

We have two free workshops coming up this week!  Nutrition on Wednesday at North with Johnny, because spring is here and you need to make sure you’ve got it all on point, and

 

CrossOver symmetry Saturday at West after all normal classes with DeMarcus.  Don’t you think it’s time to get your shoulders in order?  Come out and learn something new!

 

The Week

 

Monday – Smirnoff

 

Today’s workout has a lot of push-ups because we know Murph is coming!  Focus on getting big sets, not chipping away at small reps.  We want to build muscular endurance.  Between all the push-ups you’ll get to work on some longer runs and get in some high volume kettlebell swings.

 

Bonus : We’ll be doing CFK pull-up program again today!  Pull-ups are awesome and important for general health, but we also have Murph coming up!  Get ready!

 

Tuesday – Dead Broke

 

Five minutes of work with 5 minutes of rest for 3 rounds.  Buy-in will be calorie rows, immediately followed by deadlifts and lateral box jump overs.  The deadlift weight will go up every round with the reps dropping.  This is all about moving fast!

 

Wednesday – Squat Day

 

This is our last week fo adding weight!  After the squats, we’ll practice rope climbs and l-sits.

 

Thursday – Helmet Hair

 

A great day to work on those STRICT handstand push-ups!  We’ll go through sets of 5, plus strict pull-ups, walking lunges, and sit-ups.  No score on this one, just a solid skill and strength day.

 

Friday – Macho Mile

 

Remember Macho Man?  3 power cleans + 3 Front Squats + 3 Push Jerks?  Well use that today as you do 4 rounds of 400 m runs followed by 3 rounds of Macho Man.  But it’s only at 135/95!

 

Saturday – Community WOD

 

15 min AMRAP of sandbag power cleans, calories on the bike or rower, dumbbell snatches, and jumping rope.  Lots of fun, so bring some friends out!

 

Level 2

 

Rope climb and double under practice, so remember to bring some shin protection!  You will not be allowed to practice climbing ropes if you don’t have some sort of shin protection!

 

Follow with an EMOM to work up to a heavy single of DUMBBELL Snatch!  Then into a 25 min AMRAP with a team of 3 to get through 90/60 calories on the bike, 60 alternating DB snatches (70/50), 300 double unders, and 15 rope climbs.  Trade often!

 

 

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.