Week In Preview, March 29th, 2020


“As the Zen Buddhist saying goes, how you do anything is how you do everything.”
-Simon Sinek

 

The Shutdown, Week 2

While the circumstances are out of our control, our RESPONSE is 100% within our control. Not only that, but we have everything we need to continue our journey in health. We have 100% control over:

  1. What we eat
  2. How much we eat
  3. How much we sleep (unless you’re a new parent)
  4. How we respond to stress
  5. Our relationships
  6. Our mindset
  7. Our activity levels

We saw a ton of positivity from everyone in week 1! Lots of Facebook and Instagram posts, and people finding creative ways to stay active and make the most of this unfortunate situation. Let’s keep it rolling and lead the way in week 2. Set a positive example for others to follow!

Zoom workouts now in Wodify

As an added bonus, Zoom workouts are now in Wodify! Not only will you be able to see the WOD in advance, you’ll be able to sign in to the CFK Remote – Zoom program and post scores to the leaderbard. Speaking of Zoom classes…


CFK Event Spotlight

Does COVID got you down? Do you miss your favorite coaches? Has the separation anxiety from being away from CFK become too much? It’s okay, the coaches miss you too! Come party with the coaching staff and your homies on Zoom! Our online virtual workouts occur Monday through Friday at 6am, 8am, 12pm, 4pm, and 6pm. Links to the classes can be found in Wodify announcements, and linked below.  The best part is it’s free for everyone so invite your friends and family to get a sweat session in from home.

Weekly WODs:

 

Monday – What Object will you Jump?
Home/Travel WOD

Gather your gear and get ready for this week’s workouts! Today’s workout incorporates leaping over odd objects, thrusting weights overhead, and longer running intervals. Our AMRAP style workout will tax your legs as well as your lungs!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
12-10-8-6

Unbroken Dumbbell Thrusters
Conditioning
1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent-Over Rows

750/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Rows

500/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

Tuesday – Hollow makes you Holler
Home/Travel WOD

Is your six-pack in progress? If not, our workout on day 2 will give you a jump start! We kick off the day with a 15 minute EMOM of front rack lunges, double-unders, and plank rotations. We’ll carve those abs out with a finisher of hollow rocks and sit-ups!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 12 Minutes
Min 1: 10 DB Bench Press or DB Floor Press
Min 2: 10-15 Diamond Push-Ups

Min 3: :30 Wall Hold or Handstand Hold

Conditioning
AMRAP x 6 Mins

Max DB Bench Press or Floor Press

*Each time you break complete 7 Burpees

-2:00 Rest-

AMRAP x 6 Mins

100m Run

10 Alt DB Snatch

Wednesday – Pick It Up and Run With It
Home/Travel WOD

We are gonna go on a little run for a little fun on day 3! We have 5 rounds for time of a 400 meter running interval with an odd object, dumbbell sumo deadlifts, and a overhead static hold.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Hold

Conditioning

EMOM x 12 Mins

Min 1: :45 seconds of running

Min 2: 20 DB Deadlifts

Min 3: 10/10 DB Reverse Lunges

Thursday – Sweatcon
Home/Travel WOD

It’s time to give your lower body the business in our conditioning workout! We have a descending ladder of alternating jumping lunges, mountain climbers, and floor presses. You’ll need ice on standby because those quads will be on fire!

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

EMOM x 10 Mins

Min 1: 12 DB Front Squat

Min 2: 40 Seconds of Double Unders or 40 Seconds of Mountain Climbers

Conditioning “Purple Cobra”

50-40-30-20-10

Double Unders or Air Squats

Sit-Ups

Russian KBS or DB Swings

-15:00 Cap-

Friday – Wear red and redline
Home/Travel WOD

Day 5’s home workout is going force you to become comfortable with the uncomfortable. Our workout will challenge you to maintain a high heart rate as you attempt to find a smooth unbroken pace on burpees over an object, hard interval runs, and plate ground to overhead.

 

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

4 Sets

15 Slow Tuck-Ups

10 DB Push Press (3 Second Tempo down)

1:00 Plank Hold

Conditioning

Every 3:00 for 4 Sets

:45 Sprint Run, Row, or Bike

10 V-Ups

10 DB Push Press

10 Burpees

 

Saturday – 2 Minute Drill
Home/Travel WOD

We have 3 sets of 3 movements which will be performed on a 2:00 running clock. Our movements include Turkish Get-Ups, reverse lunges, and Russian swings. Our workout will force you to scale weights accordingly to allow nearly unbroken movement. The weight should allow athletes to rest no more than 3 times during each 2:00 work period.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

Alternating Tabata (*8 Sets Alternating Movements for a total of 8:00)

T1- DB Bicep Curl

T2- DB Deficit Push-Up

Conditioning

AMRAP x 16 Mins

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

Sunday – EMOMathon
Home/Travel WOD

We have lots of EMOMs for the last workout of the week. Our workout includes weighted up-downs, v-ups, and thrusters. Athletes will add reps to each movement as they progress through each separate EMOM.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength

3 Sets

8 Single-Arm(SA) DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

Conditioning

4 Rounds For Time

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

Week In Preview, March 22nd, 2020


“Don’t paint a dirty car” (on hiding poor form with more weight and/or speed).
-Greg Glassman

The Shutdown, Week 1

We’re as bummed as you to have to stay out of the gym for two weeks, but stay positive! It could always be worse, and as we’ve been saying, FITNESS ISN’T CANCELLED!

The gym is closed & the weather is gloomy, but you can’t control that. If fact, if you think about it, you have very little control of anything! However, the few things you DO have control over can mean everything, when given the right amount of focus. Here is the comprehensive list of everything that is 100% within your control:

  1. Your thoughts
  2. Your actions

Stay positive, and look for the opportunities in every situation. The obstacle IS the way! Gym closed? Here’s a chance to become a better runner. Raining outside? Burpees in the living room (or, run in the rain!!). When you see the opportunity, instead of the obstacle, you become UNSTOPPABLE!

Of course, we’re still here for you and will continue providing massive support, accountability, and guidance. Here are a few things we have planned.

Home Workouts

We will now have 2 programming tracks to follow. The Home/Travel WOD program will have the backpack workouts we’ve been putting out. The CFK Power program will be strength + metcon style, and all you’ll need is a set of dumbbells.

Equipment Loan

We’ll loan out certain items, free of charge, for the next 2 weeks. An email outlining the details of this program will come out Sunday afternoon, so stay tuned. Pick-up will be from 1 pm – 3 pm on Monday, at each location. Priority will be first-come, first-served so if you’d like something, we recommend showing up at 1 pm!

Remote Classes

Download and sign-up on Zoom to join us for live workouts starting this week!

Knoxville “Strong at Home” Health and Fitness Challenge

Sign-up on the Wodify Rise app for the 4-week challenge. Daily tasks that will help you beat cabin fever and build habits that create lasting success. It’s FREE-Ninety-Nine (everyone’s favorite price!), and open to everyone so share the link with anyone you think it would help! Sign-up HERE.

 

CFK Supplement Spotlight

Puori C3

In search of a recovery game changer? Vitamin C has been known to restore the immune function of athletes after hard workouts.  C3 combines potent antioxidant blends and powerful energy boosting ginseng to pack a punch in your next workout. The coaches all agree, your selling yourself short if you don’t supplement with the C! Take 20% off when you purchase one Puori C3 and Puori D3 together!


Weekly WODs:

 

Monday – Raise the Roof
Home/Travel WOD

You’ll be going overhead a lot in day 1’s home/travel WOD. We have an ascending ladder of tuck jumps, backpack push presses, and front squats. Our goal is consistent movement for the duration 10-minute workout. We should be able to go unbroken on the backpack push press and front squat.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
3 Sets
10 DB Strict Press (Light)
1:00 DB OH Hold
10 Tempo Knees To Chest (2121)
Conditioning
AMRAP x 13 Min
10 DB Sumo Deadlift High Pulls
10 Tuck Ups
5 Devil Press

Tuesday – Drop the Hammer
Home/Travel WOD

3 , 2 , 1 ,…. GO! That’s our sole purpose for today’s weighted or unweighted bodyweight workout. Our workout today gives you the option to use your backpack for the entire workout or use it for only one movement. We have a quick 2-minute running interval, push-ups, sit-ups, air squats, and backpack ground-to-overheads for time.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 10 Minutes
Min 1: 5 -10 Strict DB Bent-Over Rows
Min 2: 5/5 Single Leg DB Deadlifts
Conditioning
EMOM x 4 Min
45 sec Bike, Row, or Run
-1:00 Rest-
EMOM x 4 Min
12 Double DB Power Cleans
– 1:00 Rest-
EMOM x 4 Min
45 sec. Bike, Row, or Run
Wednesday – Earn Your Rest

Home/Travel WOD

Our day 3 workout will require athletes to complete a set number of repetitions of backpack clean-and-jerks, overhead lunges, and double unders on a running clock. If you don’t own a jump rope substitute back-pack jump overs as an alternate scaling option.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
10 DB Front Squats
10-15 Deficit Push Ups
-1:00 rest between sets-
Conditioning
For Time
40-30-20-10
Alternating single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alternating DB Snatch

Thursday – Training Day
Home/Travel WOD

We will dial things back today if we have been training consistently throughout the week. If you are following the 3 days on, 1 day off approach our workout today is a great chance just to MOVE! We have an alternating 15-minute EMOM of backpack thrusters, burpees over backpack, and backpack sit-ups. Our goal is finding a number of reps for each movement we can accomplish in 45 seconds consistently. By doing this, we leave 15 seconds of each minute for transition and rest.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
10 Min x EMOM
Min 1: 10 DB Push Press (Light-Moderate)
Min 2: 40 seconds Double Unders or Mountain Climbers
Conditioning
10 Sets
10 DB Push Press (35/20) (20/15)
30 Double Unders or 30 Mountain Climbers
-30 secs rest between sets-

Friday – Cash Out
Home/Travel WOD

We have a 6 round workout planned for the end of the regular work week. Our workout includes a 400 meter buy in and cash-out that will leave you gasping at the finish line. We have 6 rounds of backpack swings, tuck-jumps, and jumping backpack lunges. If you want legs like a sprinter this workout is for you!

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
5 Sets
3 DB Deadlift + 3 DB Hang Power Clean +3 DB Power Clean + 3 DB Front Squats
(Score is Weight Used)

Conditioning

8 Rounds (:20 on/ :10 off)
Mov 1 – DB Hang Power Clean
Mov 2 – DB Upright Row
Mov 3 – Jumping Lunges
*1 Round= Full rotation through each movement
*No rest between rounds

Saturday – Beef Up Your Backside

Home/Travel WOD

You know why people who perform functional movements are so strong? It’s because we prioritize using multi-joint exercises to develop our body’s primary movers. Our today will bring some ALL the gains to our posterior chain in a workout that includes backpack squat cleans, thrusters, and back squats.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength
EMOM x 8 Min
Min 1: 2 Turkish Get-Ups(Right Arm)
Min 2: 2 Turkish Get-Ups(Left Arm)
Conditioning
For Time:
500/400 meter Row or 400 meter run
50 Alt. V-Ups
400/300 meter Row or 300 meter run
40 Alt. V-Ups
300/200 meter Row or 200 meter run
30 Alt. V-Ups
200/150 meter Row or 100 meter run
20 Alt. V-Ups
100/75 meter Row or 50 meter run
10 Alt. V-Ups

Sunday – Good Morning or Bad Morning, You Decide
Home/Travel WOD

We have quick burner for your early morning workout, or afternoon sweat session. Our workout today allows us to incorporate hamstring development and horizontal pressing strength into our routine. We have good mornings, mountain climbers, and push-ups.

CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)

Strength 
3 Sets
15/15 Single DB Bicep Curls
15 /15 DB Tricep Kickbacks
Conditioning
2 Rounds for Time
50 Walking Lunges
30 Alt. DB Snatch
30 Push Ups
30 DB Goblet Squats
400m Run

 

Week In Preview, March 15th, 2020


“Functional strength is the successful application of force along productive lines.

-Greg Glassman


Coronavirus Update:

The COVID-19 situation is clearly evolving and should be taken seriously. Please read this recent blog post on everything we’re doing at CFK to minimize the germs around the gym.

However, we understand if you feel more comfortable staying home, in which case we’re working hard to provide the tools you need to continue maintaining a high level of activity and keep your body and immune system operating at peak performance, while staying engaged with your CFK family of athletes and coaches.

Starting this week you’ll see a completely re-vamped Home/Travel WOD program, with workouts that only require the use of a backpack. Fill the backpack with household items (water bottles, book, towels, etc.) to make it as heavy or light as necessary, and GET TO WORK!

Check-in on WODIFY to the Home/Travel WOD program (instructions HERE) to log your scores and stay on the 20 Committee! If you have any questions about the workouts, or anything else going on at CFK, just shoot us an email or phone call (865-356-9000).

Lastly, we’re well aware of social distancing practices and their impact on “flattening the curve” of this pandemic. We’ll continue to hold classes at this time, while assessing and keeping you informed as the situation changes.

Stay active & strong CFK!

-Coach Rick

 


Supplement Spotlight

Puori Immune Package – 20% off

Our good friends at Puori just rolled out a new Vitamin C supplement, C3, designed to boost immune health and antioxidants, so we want to pass along a discounted package to you.

 

Our D3/C3 package (Vitamin D and Vitamin C) will be sold at 20% off the package price, or $24/package (normally $30 bought individually).

 

We have a limited supply at each location, so please shoot Coach Rick [email protected] an email to reserve yours, or pick it up at the gym next time you’re in!

 


Upcoming Events:

Unlock your Mobility

Saturday, March 21st

Mobilize your Shoulders

Coach Wayne and Coach Derrick will be teaching a shoulder mobility seminar at 8am at each location. Come out and learn more about our shoulder mobility bands, and how to use them!

 

Image result for crossover symmetry

Habitat For Humanity –  Volunteers Still Needed

Saturday, March 21st

Habitat for Humanity logo

We believe in serving others in our community, but we need your help! We are excited to assist Habitat for Humanity by helping them to raise exterior framing at a local build site. We will be assisting with this project from 8am – 12:30pm at the Charles Drive location. We are still looking for a few volunteers ( 15 total).  All volunteers are welcome!

*If you would like to help with this awesome event please register and create your own individual account.

The link can be found HERE

Travis Manion Fundraiser WOD 

Saturday, April 25th

We’re SO EXCITED to be a host gym for the 2020 Manion WOD! All proceeds go to the Travis Manion Foundation, who we’ve supported for a long time through our RED Friday campaign. This is an amazing organization that does wonderful things for veterans and their families, so please register and participate with us in the BRUTAL workout! We’ll do it at both locations, registration links are below.
Image result for travis manion
Workout
7 Rounds:
400m Run
29 Back Squats (athlete choice on weight, suggested Rx is 135/95)
Scaling – options for everyone, down to Air Squats and Partner-style workouts!
OPEN TO THE PUBLIC!!

CFK North Registration: HERE

CFK West Registration: HERE

Weekly WODs:

 

Monday – Squat Cycle Test Day + “Hello, my legs are Jello”

We will take 15 minutes to build to a heavy 5 or 3 rep max at the beginning of class. The coaches will lay out certain squat parameters to ensure we are moving to basic squat standards for our test.We have something spicy after our squat cycle test day that consists of 100 Wall balls for time. 

Tuesday – “Do Work Tuesday”

Day 2 will consist of 45 minutes of movement. We will have a field day style workout with plenty of different skills and exercises to work on.  Our workout will also give more advanced athletes an opportunity to work on higher skill movements such as bar or ring muscle-ups.

Wednesday – Get Low, Get Sumo

Come pick up some heavy weights with us on day 3! We kick off today’s workout with a strength segment that incorporates sumo style deadlifts. We’ll finish off with an AMRAP of rowing intervals, single dumbbell power cleans, and double-unders.

Thursday – Pace your Pull Day

We have 20 minute EMOM workout that will test your pulling power with renegade rows, rope climbs, toes-to-bar, and bike calories. Our workout is designed to help improve our ability to move at sub-maximal efforts for longer time domains.

Friday – Top Gun

Today is a doozy that will make you dizzy. It’s time to spend some time inverted.  Our WOD is an ascending rep chipper that consists of handstand push-ups, running intervals, and box jumps.

 

Saturday Community WOD

We have an intense ascending and descending ladder of kickbacks, push-ups, and kettlebell sumo deadlift high pulls in today’s workout. Our goal is to effectively scale the push-up to increase intensity. We also need to pick weights on the kettlebell sumo deadlift high pulls which will allow us to go unbroken each time.

Saturday L2  – Snatching “Gwen”

The floor is lava, and the barbell can’t touch it. We have snatching “Gwen” today which consists of 36 total unbroken snatches. Our goal today is keeping the barbell close and maintaining efficiency while cycling the barbell. Our conditioning workout will build on this efficiency practice during rowing intervals and power snatches.

Your Health, COVID-19, and What We’re Doing


Hi CFK Fam!

In light of recent concerns, we want to share an update on our plans to keep the gym the healthy space you all love.

As you already know, exercise is one of the best ways to keep your immune system strong. Paired with healthy nutritional habits and smart supplementation, regular exercise will help strengthen your resistance to illness of all kind, short and long term. So while the concern over spread of COVID-19 is real and should be taken seriously, please use this as an opportunity to assess your healthy habits across the board.

Yes, we want to wash our hands regularly and do things to mitigate the spread of germs. More importantly, we want to make sure we’re regularly active and eating a wide variety of whole foods, especially colorful veggies, while limiting our inflammatory foods such as sugars & alcohols and many artificial ingredients.

The habits you’ve been practicing over time and continue to practice now will have as high an impact on the state of your health and resistance to disease as the hygienic practices you implement now. Both are important, and should be evaluated.

Here are a few things we’re doing to maintain a clean environment, as well as a few things you can do while you’re in class to help out.

What we’re doing:
  1. CFK has always placed the highest priority on sanitation and cleanliness. Our owner and founder Johnny owned a cleaning company prior to finding CrossFit, and we’ve maintained a top-down approach to cleaning the gym since the beginning. All floors and touched surfaces get cleaned and disinfected daily, as well as a rotating schedule assuring that all equipment gets disinfected on a regular basis.
  2. We’re adding a disinfecting protocol with our coaches that assures all door handles, bathrooms, commonly touched surfaces get disinfected after each “block” of classes.
  3. The blue gymnastics mats get professionally cleaned regularly, and we’re scheduling extra cleanings on them currently. We will also be using disinfecting spray on these daily.
What you can do:
  1. Please wash your hands before and after each class, and give elbows instead of high fives.
  2. Pump-in and Pump out! We have hand sanitizers around the gym, please use a pump on your way in and on your way out each class.
  3. We have disinfecting wipes in each bathroom and buckets on the gym floor. Please take 1 wipe and wipe down your touched surfaces after class. Please be conservative as these have become harder to source. There is no need for more than 1, as the goal is to simply spread the liquid around to let the disinfecting agent do it’s job. One single wipe when used properly can disinfect a kettlebell, barbell, abmat and wall ball before needing another one, so please use wisely and share when appropriate.
  4. If you’re sick, please stay home, as you’ll heal faster that way. Get out for a walk and leave the intense exercise for when you’re healthy. The same goes for your kiddos. We love them, but please keep them home if they are not well.

 

If you have any questions or concerns at all, please reach out to me directly at 865-356-9000 or email me HERE.

 

Eat well, stay active, stay healthy, and we’ll see you out there!

 

-Coach Rick

Week In Preview, March 8th, 2020


“As an elite athlete, there are only five things that you can truly control — your training, nutrition, sleep, recovery, and mindset. If it doesn’t fall into one of those categories, I tell my athletes, forget about it. Control the things you can control, and ignore everything else.”
-Ben Bergeron

CFK Event Spotlight:

Shoulder Strength and Mobility Band Training

Why should I use Strength and Mobility Bands in my training?

Gaining stability and strength in overhead positions is critical to many of the movements we do in crossfit. Shoulder Strength and Mobility bands  can also help restore postural issues. If you’ve ever overthrown a snatch, chances are that you have experienced discomfort in your scapula (shoulder blade). These bands not only assist the primary movers of the shoulder, but play a pivotal role in establishing control within the smaller muscles that stabilize the shoulder. Band training will allows you to shore up your weaknesses and provide a stable platform for your overhead movements. If you have any shoulder pain, the banded recovery series can assist in alleviation of shoulder pain.  Both locations are now carrying strength and mobility bands for purchase! Get them before they are gone!

 


Upcoming Events:

CF2 Workout at North 

Saturday, March 14th

 

North Schedule

Tri-Star Weightlifting – Open Gym (workouts will be posted in the gym)

Community WOD – Performing CF2 Workout from 9:15am-11:30am

Level 2 – Performing CF2 Workout from 9:15am-11:30am

West Schedule

Weightlifting – Normal Schedule

Community WOD – 9:00am

Level 2 – Cancelled

 

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)

Habitat For Humanity –  Volunteers Still Needed

Saturday, March 21st

Habitat for Humanity logo

We believe in serving others in our community, but we need your help! We are excited to assist Habitat for Humanity by helping them to raise exterior framing at a local build site. We will be assisting with this project from 8am – 12:30pm at the Charles Drive location. We are still looking for a few volunteers ( 15 total).  All volunteers are welcome!

*If you would like to help with this awesome event please register and create your own individual account.

The link can be found HERE


Weekly WODs:

 

Monday – Johnny Bravo

Want cartoon quality lats? We have you covered. We have heavy deadlifts, ring muscle-ups, and box jumps to start your week off.  We’ll be recruiting a lot of muscle today while developing sound hinging mechanics, and challenging our strict pulling strength.

Tuesday – Bonding Experience

We highly encourage you to stretch after today’s WOD. We have a partner workout of calories on the bike or rower, syncronized walking lunges, and kettlebell front rack holds. We’ll stay syncronized on the lunges, but take turns cranking out calories on the bike.

Wednesday – Squat Day

The barbells should be slowing down this week as we build 5 more pounds. We’ll perform our regular squat cycle workout, and follow it up with a spicy conditioning workout of lightweight overhead squats, kickbacks, and knees to elbow.

Thursday – Burn Baby Burn

We’ll knock the dust off the ropes this week with an awesome ascending rep workout. If your looking to get a good upper body workout today’s conditioning workout will meet your needs. We have double unders, kettle-bell swings, and push-ups. Our goal is to scale the push-up efficiently today in order to stay moving!

Friday – Prioritize your Pacing

Our focus today is establishing proper pacing for different interval runs. We will be performing 2 alternating EMOMs. Get ready for lots of fast paced movement by performing interval runs, slam balls, box step ups, and dumbbell kickbacks.

Saturday Community WOD

Find a buddy and come to our free 9am workout. Our 14 minute workout includes a partner relay run, Russian swings, and wall balls. However, if you are visiting our North location get ready to row and perform thrusters during our CF2 workout.

Saturday L2  – Cancelled at West

Today’s workout will make you move large loads, long distances, quickly. We have thrusters and chest to bar pull-ups. We also have a challenging pre-workout buy-in.  Each Athlete will have a 100 wall-ball buy-in before getting started on the pull-ups and thrusters. These are days we get better! Get after it!

Week In Preview, March 1st, 2020


“Great works are performed not by strength, but by perseverance.”
-Samuel Johnson

CFK Event Spotlight:

Habitat for Humanity (Volunteer Opportunity)

Friday, March 21stHabitat for Humanity logo

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity. Please consider helping us raise exterior framing from 8 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 20 more volunteers!!

Here’s the sign-up link, if you’d like to help out: https://knoxvillehabitat.volunteerhub.com/lp/crossfitknoxville/

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account.

 


Upcoming Events:

Bring A Friend Friday

Friday, March 6th

This Friday is BAFF, and we’re giving away free FitAids to anyone who brings a friend. We’ll give your friends a FitAid too! Let’s spread the word, and inspire a fitter Knoxville!

 

CF2 Workout at North 

Saturday, March 14th

Our CF2 workout to benefit those currently struggling with Cystic Fibrosis is on the horizon.  All the proceeds of our annual event go East Tennessee Chapter of the Cystic Fibrosis Foundation.  Our workouts will start at 9:15am and will last until 11:30am at our North location. These workouts are modifiable to any fitness level, and the workout is open to the public.

*Coach Johnny will be awarding a CFK athlete that brings the most guest with a free T-shirt.

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)


Weekly WODs:

 

Monday – Yogi Master Monday

Our workout is will incorporate  a great deal of pushing and pulling today. We have two 8-minute AMRAPs of handstand pushups,  renegade rows, and calories on the rower. We will get swole n’ flexy with the remainder of class with a yoga flow routine. Yoga PRs, anyone?

Tuesday –  Squat Day + Roll-Out

We have come to another build week in our current cycle. We will crush our 5×3 or 5×5 squat of choice, and follow it up with a spicy butt blaster of double-unders and hang squat cleans. You’ll need to claim a foam roller after this one!

Wednesday – Better Movement, Better Results

We pride ourselves on effective scaling for workouts and attempting to get 1% better everyday. Today’s workout is a test to that commitment. Our workout today will showcase our ability to maintain consistent pacing on 400 meter runs, and holding our own on higher skill gymnastics movements. Our options for the gymnastics movements include bar muscle-ups, banded pull-ups, or strict pull-ups.

Thursday – NCFit Benchmark WOD “Cali Bear”

Our day 5 workout is all too familiar! It is one heavy clean and jerk every thirty seconds for twenty minutes! Our WOD today is a great test of strength and muscular endurance.

Friday – Bring –  A – Friend

We’ll be performing a sprint like workout that prioritizes athleticism and cardio capacity. We have box jumps, rowing, biking, and even more box jumps.

Saturday Community WOD

Our WOD today will smoke the midline as well as the legs. We will be performing burpees and weighted box step ups that are followed by static holds. Our static holds include kettlebell overhead holds and wall-sits.

Saturday L2

Weekends are for snatching! We begin today’s workout with a snatch complex of a power snatches and hang power snatches. Our strength work will be followed up with a partner WOD of rower calories, pull-ups, and front squats.

 

Week In Preview, February 23rd, 2020


“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
-Mac Duke

CFK Spotlight:

4George at CFK North

We’ll have some new faces at North’s community WOD this week!

Most of us have witnessed the profound impact fitness has on our emotional well-being. 4George is a local group of personal trainers, who understand the impact physical fitness can have on one’s emotional state. The 4George program assists a variety of victims effected by PTSD, mental illness, domestic violence, and substance abuse. We are glad to have them at our North location this weekend to share what they do for others in our community.

HOW YOU CAN HELP

We’ll have a donation box to collect gently used workout attire, shakers/bottles, and workout equipment for the members of our program, and a suggested $5-$10 donation.

4George will be at the West Location on March 28th

Click Here to Learn More

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Upcoming Events:

Test Day – I AM CFK Challenge

Saturday, February 29th

Our Challenge “Re-Test” day will be this Saturday from 10am – 12pm at West! We’ll have a community WOD at 9am, but CrossFit Level 2 at 10:15am will be cancelled for the event.

CF2 Workout at North 

Saturday, March 14th

Our CF2 workout to benefit those currently struggling with Cystic Fibrosis is on the horizon.  All the proceeds of our annual event go East Tennessee Chapter of the Cystic Fibrosis Foundation.  Our workouts will start at 9:15am and will last until 11:30am at our North location.

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)


Weekly WODs:

 

Monday – NCFit Benchmark WOD “Ripcord”

Our first workout of the week will test our grip as well as our grit. We have 4 rounds for time of deadlifts, chest to bar pull-ups, and running intervals. We’ll finish off the day with some fist bumps, high fives, and some yoga flow!

Tuesday –  Midline Massacre

The name of the game today is midline stability. We have dumbbell bench press, calories on the bike, and wall walks. Today’s challenge is holding a rigid hollow body as we climb the walls in fatigue.

Wednesday –  Squat Day

Be Present. Be Accountable. It’s our favorite strength piece of the week, and being aware of our movement patterns should be top of mind. Our squat checklist should include squatting below parallel, avoiding knee cave, and being aggressive out of the bottom of the squat.

Thursday – 2 Minute Drill

We have lots of movements to perform within a two-minute window in today’s workout. Some of these exercises include hard efforts on the erg, double unders, pushups, and dumbbell suitcase carries.

Friday – Beefcake

Our mission today is strength. We have an alternating EMOM of heavy single dumbbell snatches, goblet squats, and a bodyweight gymnastics complex.

Saturday Community WOD

Come get fit for free! Our 9:00am workout this weekend includes up-downs and alternating single arm thrusters. All abilities are welcome!

Saturday L2

Our level 2 workout this weekend is a butt buster for 18 minutes. We will be incorporating a new movement this week called the “lunging” wall ball toss. The lunging wall ball is a combination a reverse lunge and wall ball toss to a designated target. We will pair our new movement with box jumps, and attempt to stay moving for all 18 minutes!

 

Week In Preview, February 16th, 2020


“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
— Muhammad Ali

Supplement Spotlight:

CFK COFFEE MUGS

 Get your cup at either location! 

 


Upcoming Events:

ANNUAL CF2 WOD

 

Join us for our 6th annual Cystic Fibrosis fundraiser Partner WOD on March 14 at North! Check out all of the details HERE, and get registered! It’s open to the public, so spread the word and let’s raise some dollars. One Hundred percent get donated to the Cystic Fibrosis Foundation!

(If you can’t make the event, but want to LOOK like you did and support the cause, there’s a T-shirt only option in the registration link)

 

Shoulder Stability Workshop at 8am on February 22nd, Both Locations

Do you have cranky or irritating shoulder pain? Learn how to properly activate, strengthen, and stabilize the small  muscles of the scapula. These muscles allow you to put large objects overhead, and become pain free in the process! Coach Derrick and Coach Wayne will be guiding athletes through the crossover symmetry protocol at 8am at each location!Crossover Symmetry


Weekly WODs:

 

Monday – Gutcheck Grinder

We often don’t see workouts that extend beyond 20 minutes. However, today is that day. We have a long duration workout consisting of box jumps, running intervals, kettlebell front rack lunges, and hand-release pushups. Our goal is to stay present during this longer workout and perform each rep with the intention of becoming better.

 

Tuesday –  Squat Day + Peg Leg

We will continue to build in weight this week as we focus on proper technique and mechanics. Squat day is an excellent day to take accountability of movement patterns, and really “own” your movements. Our conditioning is a quick hit of intensity that features large lets of double unders, sit-ups, and air squats.

 

Wednesday –  No Rep

We have a two piece strength and conditioning workout on hump day! Today’s goal is to gain more confidence in the push jerk, split jerk, and push press for the strength segment. We will also heat the shoulders up with a 10 minute AMRAP of push jerks and rower calories.

 

Thursday – Kettlebell Kingz (*Bring Leg Protection)

If you love kettlebell training, you’ll love today’s workout. We’ll spend some time learning how to cycle a kettlebell and perform a core strengthening bodyweight breakdance. Our 18 minute conditioning piece will put our skills to the test as we cycle the kettlebell, perform a bodyweight flow, and scale the ropes!

 

Friday – Test Day

If we have been consistent and have been moving well in the gym. It is time for a test. Our test comes in the form of “Isabel”. Isabel is 30 snatches for time with a goal of under 10 minutes.

 

Saturday Community WOD

We’ll be belly flopping through this alternating EMOM for nearly 16 minutes. Our workout incorporates  kick backs, lunges, dumbbell snatches,  and sumo deadlifts!

 

Saturday L2

Our level 2 class at 10:15am will allow teams of 2 to tackle 1000 meters on the rower, 80 wall balls, and an undisclosed amount of burpees. Show up and show out. If you dare!

Week In Preview, February 9th, 2020


“I survived because of how fit I was due to Crossfit. I had an 85 percent chance of dying. They told me what got me through was my red blood count was so high and so efficient that I could lose the blood during surgery, but my body was able to utilize the oxygen I had left more efficiently. ”
–Kevin Ogar, Crossfit Athlete

Supplement Spotlight:

Unstoppable Shoulders

With

Crossover Bands

Gaining stability and strength in overhead positions is critical to many of the movements we do in crossfit. There are many small muscles in the rotator cuff that play roles in gaining the proper ability to support heavy loads overhead. If you’ve ever overthrown a snatch, chances are that you have upset one of these tiny muscles that connects to the scapula (shoulder blade). We must be proactive in our approach to mitigate the risk of injury though strengthening these tiny muscles that allow us to externally and internally rotate the shoulder. Crossover Symmetry Band training will allow your to shore up your weaknesses and provide a stable platform for your overhead movements. If you have any shoulder pain, the crossover recovery series can assist in alleviation of some shoulder pain.  Both locations are now carrying Crossover bands for purchase! Get them before they are gone!

 


Upcoming Events:

ANNUAL CF2 WOD

 

Join us for our 6th annual Cystic Fibrosis fundraiser Partner WOD on March 14 at North! Check out all of the details HERE, and get registered! It’s open to the public, so spread the word and let’s raise some dollars. One Hundred percent get donated to the Cystic Fibrosis Foundation!

(If you can’t make the event, but want to LOOK like you did and support the cause, there’s a T-shirt only option in the registration link)

 


Weekly WODs:

 

Monday – “Christine”

We kick class off with heavy 5-rep deadlift to prime us for a girl benchmark workout in our conditioning. We have a three rounds of rowing, deadlifting, and box jumps ahead of us. This workout will tax the legs from unbroken deadlifts, hard efforts on the rower, and lots of jumping!

Tuesday – Trouble Unders

Day 2 of our training week includes a moderately heavy pressing complex. We’ll be focusing on jerks and push presses at the first portion of class. Our conditioning WOD is an alternating EMOM of overhead pressing movements, burpees, and double-unders.

 

Wednesday – The Long Haul

We have a long grinder for today’s workout. We are looking for a long sustainable effort as we cruise through mono structural intervals, bodyweight movements, and a core blasting movement of your choice.

 

Thursday – Squat Day + Shoulder Stability WOD

We are adding the first 5 pounds to our squat this week. Let’s kick off the building portion of the cycle with a bang.  Our WOD today is a quality AMRAP that will allow us to build vertical pulling strength and further our development of overhead stability with Turkish get-ups.

 

Friday – “Love Loss”

We end the work week with an NCFIT benchmark! Let’s face it… love isn’t always easy. Our workout today includes kickback devil’s presses, assault bike calories, and front squats.

 

Saturday Community WOD

So much work, so little time. Our goal is to move fast today, but not at the expense of movement expectations. We will perform short running intervals, russian twists and dumbbell front rack lunges. Our movements will be performed on a 3 minute running clock. If you finish all movements before the 3 minute cap, you’ll use the remaining time for rest.

 

Saturday L2

Rise and Grind! It’s the weekend and the gain train doesn’t stop! Our conditioning today will consist of kettlebell sumo deadlift high pulls, pull-ups, toes-to-bar and a med-ball run. We have an opportunity to dial in on toes to bar, and focus on aggressive hip extension in the sumo deadlift high pull.

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!