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!


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!

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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 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.

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!

Week in Preview – March 11th, 2019

“It’s what you learn after you know it all that counts.” — Earl Weaver


CFK Volunteer Day  (Keep Knoxville Beautiful)


If you’d like to help CFK pick up trash on March 30th, see details below, E-mail Rick with your shirt size.  We had a group for the North Knoxville cleanup and had  a blast!

What: South Knoxville Community Cleanup
When: 3/30/19 9am-12pm – ish (possibly a local brewery to follow)
Where: We’ll meet at the old Kay’s Ice Cream.  6200 Chapman Highway at 8:30


Got Low Back Pain?


Do you have low back pain in general, or get low back pain when we do certain lifts like deadlifts, kettebell swings, or squats?  It may not be a problem with your back, but your core instead!  When we say “core” we actually mean just that, your core.  The center of you, and not just the front side where you want to see abs popping . We’re talking the whole bundle of muscle that wraps all away around you.


This Wednesday at 5:30 out North, Coach Johnny will be doing a 30 min workshop on low back protocol and how to fix and prevent low back pain.  Come check it out!


Friday Night Lights


Most of the scores are in, but we will find out soon which gym will be hosting the final Open workout.  We’ll be doing it Friday Night Lights style with all athletes going to one gym for some workin’ out and grillin’.  Get excited because it’s one of the best nights of the year!


The Week


Monday – 19.3


Everyone is going to get upside down!  The CrossFit Games certainly threw us for a loop this year by throwing strict handstand push-ups into the Open workout.  What is even crazier is that our scaled workout is very close to the RX workout.  All men are using the same weight of dumbbell at 50 lbs and all females are using a 35 lb dumbbell.  The one change is the difference between overhead walking lunges and front rack walking lunges.  After that the step ups are the same for everyone!  Also, everyone has strict handstand push-ups.  Scaled gets the benefit of a 5 inch target, so not quite as low to the ground!  Get ready to conquer some fears!


Tuesday – Squat Day


After all that lunging you should be very aware of your glutes, so make use of that on squat day!  Add a little weight and we’ll also have some core work in between.


Wednesday – Overhaul


Practice power snatches in the beginning of class.  Work to a moderate complex of 3 position power snatch.  That means coming from the high hang, mid hang, and from the floor.  Follow up with a quick chipper of 50 box jumps, 40 pull-ups, and 30 power snatches.  There will be a 12 min time cap.


Thursday – This One


Lots of dumbbell work in this 15 min AMRAP.  Start with 25 sit-ups, then 20 double dumbbell hang clean and jerks, and 15 dumbbell front squats.


Friday – Round and Round


Today is about getting some long runs in.  Don’t worry, there will be scaling!  But we want you to try and run long.  In 10 min, run 1 mile and with whatever time left complete max effort calories.  Straight into another mile in 10 min or less and then complete as many sets of flutter kicks and shoulder taps in the remaining time.  Right into another mile with max reps of burpees in the remaining 10 minutes.  Try to keep your mile times consistent.


Saturday – 19.4


What are your predictions??