Week in Preview – July 16th, 2018

“It is our choices that show what we truly are, far more than our abilities.” — Albus Dumbledore


The CrossFit Games


Back in 2007 was when CrossFit first had the inklings of becoming a sport.  On CrossFit.Com everyone doing CrossFit was invited to Dave Castro’s family ranch in Aromas, CA to throw down.  Flash forward to 2018 and we have the Open, Regionals, and the Games, with hundreds of thousands of us participating in the Open and eventually narrowing down to the to ~0.12% of participants making it to the CrossFit Games.


The Games will be going down all weekend the first week in August, and we want to watch together!  Come out to CFK West on Sunday August 5th for some grilling and a viewing party.  We’ll have burgers and brats and we just need some sides!  Please head over to our sign up page and let us know if you can make it!


What about the Open?


We have your first month-to-month Open Workout this Saturday!  In true Open fashion we won’t be releasing it until Thursday evening!  We’ll do everything the same with heats to sign up for on Saturday and perform it in normal classes on Monday.  Please show up earlier than your heat on Saturday and hang around for a bit after so we can all have judges!  Check out our social media pages Thursday evening to see what’s happening!


Restoration House


Our fearless leader Johnny Davis is raising money for the Restoration House!  It’s a great charity that he feels very passionate about.  This is part of the Over The Edge event to send bosses rappelling over the edge of a building in downtown.  Check out his donation page here.


In addition to the donation page we will ALSO be hosting a Car Wash on Saturday August 4th to raise money!  Please volunteer, volunteer your kids, and/or invite some friends out to get their cars washed for a good cause!


The Week


Monday – TNT


All your favorite weightlifting movements as fast as possible.  30 each of snatches, clean and jerks, and thrusters.  Rx weights are 95/65, so we should have some big sets!


Tuesday – Field Day


A CFK favorite!  Move around the room for 30 minutes and get some hard work in with rope climbs, tire flips, ball slams, prowler pushes and farmers’ carries.


Wednesday – Liquid Laugh


Remember Fight Gone Bad?  Similar format!  But this will be 5 rounds with 3 minutes of work and 1 minute of rest.  We’ll have step back lunges, double unders, and calorie row.  Remember though, squat day follows!


Thursday – Squat day!


Our last week of adding weight before we retest.  If the weight is too heavy and moving slowly, we may need to drop the weight off for the final week and that’s okay.  This will be as much a mental challenge as a physical one.


Friday – Parks and Wreck


Work with a partner in a 20 min AMRAP of calorie row, 70/53 lb kettlebell swings, another calorie row, and a sandbag run.  Divide up the work however you want!


Saturday – Open….


It’s the Open workout!  Tune in Thursday to see what it is!

Week in Preview – July 2nd, 2018

“The beauty of truth: whether it is good or bad, it is liberating.” — Paul Coelho




Have you been struggling since the end of the SOGO Challenge?  Or maybe you dread days that say “bodyweight” on a lift.  Take the time to get to a nutrition workshop and make a plan!  We have one coming up this Thursday at 5 p.m. at our North Location!


Happy 4th!


We will have one workout at each location on the 4th of July at 9 a.m.!  Come help us celebrate our nation’s birthday!  If you want a little more CFK in your day, come out to Powell High School afterwards where we will have a booth set up with some sleds and other equipment and talk to people about CrossFit!


Supplement Spotlight


We definitely believe in nutrition first.  If you check out the CrossFit Pyramid, you’ll see that nutrition is your base and it always should be.  You can’t out exercise a bad diet!


But what about going beyond that?  Supplementation can be a great thing.  We carry products that our coaches use and believe in, so we wanted to shed some light on them.  Today we’re talking about Xendurance.


Xendurance has a full line of products, but chief among them is the original tablets.  These are a combination of magnesium and lactate to help your body flush lactic acid better (why you get so sore) and improve your pH balance.  You can read more about them here.


The basics of it are if you don’t want to be as sore and improve your performance, this is something to add in.  Few products on the market have as much research behind them, and several of our coaches already use it.  If you’re curious to try it out we carry 7-day packs to test it out for a week.  See if you notice improved recovery and performance.


The Week


Monday – Captain Crunch


Remember DT?  Remember that intensity for 5 rounds of deadlifts, hang power cleans, and push jerks?  Well now we have a little more!  The goal today is INTENSITY!


3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining


Tuesday – Squat Day!


Don’t skip squats!  Add 5 lbs from last week.  We’ll do some shoulder work in between with some pressing and pulling.


Wednesday – Liberty Bell


Teams of 3 with a 30 min AMRAP.  17 kb swings, 76 air squats, 200 m kb carry.


Thursday – Team Tosh Sprints


Teams of 2 complete 3 rounds of 200 m run, 400 m run, 600 m run.  Each partner completes a distance, then the next distance.  This is a great day to practice pacing and staying at a high intensity.


Friday – Fight Gone Bad


A classic CrossFit Benchmark.  We even use the term “Fight Gone Bad Style” to describe the format.  It’s 3 rounds with 1 min at each of 5 stations, followed by 1 min of rest.  Stations will be wallballs, sumo deadlift high pulls, box jumps, push press, and calorie row.  Try to get over 300 reps!


Saturday – Zero Dark Thirty


Another elaborate one, so we’ll just put it here:


3 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
600 M Run
2 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)
600 M Run
1 Round: 
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

Week In Preview – March 26, 2018

“Refuse to allow the success of others to make you believe you are inferior; their success doesn’t mean you’re a failure…Learn from them. Be inspired by them. And use it as fuel to work harder, be smarter, and train better.” — Justin Su’a



Thanks so much to everyone who came out to celebrate the end of the Open and 18.5!  We had a blast as a community.  Let’s not wait a whole year to do it again!  There are already some talks of a shrimp boil this fall…

CFK Games

The Games are coming!  Take 1 week to recharge and recover and get ready to throw down at the CFK Games next Saturday, April 7th!  If you’re not competing, come out and cheer everyone on!  We’ll need volunteers and judges.

The Week


Monday – 18.5!


It has come to an end!  This is the last workout of the 2018 CrossFit Open!  Get in and crush it!  Thrusters and pull-ups for all!


Tuesday – Hang Ten


Take the beginning of class to work up to a heavy triple on hang power cleans, then move on to a 10 min AMRAP of hang power cleans, sit-ups, and double unders.  Try to move at a steady pace!


Wednesday – Squat Day!


Reset back to your 75% for 5×5 back squats!  In between perform strict press and barbell rows.


Thursday -Field Day


Rotate through stations for 30 minuts of tire flips, ski sprints, rope climbs, bike sprints, farmers carries, and sled pushes!  All the quirky toys today!


Friday – Engine Room


Build to a heavy single for a paused front squat!  Focus on technique, not load.  Knees out, chest up!  Follow up with some interval work.  Every 3 minutes, perform 300/250 m row and 9 front squats.  5 rounds.


Saturday – Toe Drag


Teams of 3 complete a 25 min AMRAP of toes to bar, burpees, and wall balls.  50 reps of each.  And a 2400 m run buy in!

Girls On the Run 5K

Hey CFK,


Girls On the Run is a great, local and national organization that helps young girls build confidence through training for and running a 5k.  Our very own athlete Terry Keltner is the Board President for our local chapter.  Please follow this link to learn more about the organization and how you can participate!

Girls on the Run of Greater Knoxville

Girls on the Run (GOTR) is a fantastic event/initiative/group in Knoxville, empowering girls of all ages to know they can do anything. Check out this link for more information about the upcoming 5k on May 6th.

Our very own former AOM Terry Keltner is the Board President for Girls On The Run Greater Knoxville and she’s looking for some community support!  They’ve got the water table taken care of, but if you scroll down in the post you’ll find some opportunities to share your fitness as inspiration to young ladies!

And if you have any reservations, check out these awesome pics that you could be a part of:

Our very own Athlete of the Month, Becca Bowen!