Week In Preview, July 12th, 2020

 “If you’re asking if your squat was low enough, the answer is no.”
-Greg Everett, Catalyst Athletics

Supplement Spotlight:

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!

Weekly WODs (CrossFit):


Monday – Squat Day Week 2

We reset last week to lighter loads that we could move with complete confidence. In this week’s squat workout we will be adding 5 pounds to last week’s load. Our mindset for this week will be to take accountability for our movement patterns and focus on quality. If an athlete adds too much weight to the bar at these early stages of the cycle then it could cause train wreck in week 6 as loading increases.


Tuesday – “Diane” Benchmark WOD

If you were practicing your handstand pushups in your home gym during the quarantine it’s your time shine. We last tested this workout in January, and now its time to see how far we’ve come. Our workout consists of a descending rep ladder of deadlifts and handstand pushups. We’ll preserve the stimulus of this fast paced workout by finding a scaling option for the handstand up that allows for consistent efforts on the wall. Don’t fall on the wall!


Wednesday – Sliced and Diced

It’s all about the midline on day three.  We begin today’s workout with a 12 minute skill session of strict knees to chest followed by an L-sit variant.  Our workout will challenge our ability to maintain stability and control during our 15 minute AMRAP of alternating dumbbell split hang snatches, knees to elbow, and wall balls.


Thursday – Glute Bridge Gain Train

We’ll embrace the bike today in our hard hitting workout. We’ll be smashing 2:00 worth of bike calories followed by up-downs and static positions.  Our finisher for today’s workout is will be a five minute glute bridge hold broken up by 20 quad heel taps.


Friday  –  “Fran” Benchmark WOD

Fran Lung Friday is here! Bring your fire-breathing buddies to the hardest workout of the week.  We have a short and spicy ladder of lightweight thrusters and pull-ups.  Our workout is a maximum effort sprint to the finish, so BRING IT! We’ll also have a post-workout strength segment of push presses when we recover from our Friday Fran!


Saturday – Crossfit/ Level 2

Heavy cleans and explosive movement is in store for your weekend workout. We’ll kick today off with a strength session of power clean doubles and follow it up with a conditioning piece in both classes. Our conditioning will tax your hamstrings as we hammer out high volume Russian swings and short running intervals.


Saturday – Burn

Our fifteen minute EMOM this week for Burn class will toast your legs and kickstart your heart. We have an alternating EMOM of dumbbell snatches, running intervals, and single dumbbell reverse lunges.

Week In Preview, June 21st, 2020

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” 


–  Mike Adams

Supplement SPOTLIGHT:


Glutamine + BCAAs

Transparent Labs BCAA

If you live your life in soreness from tough WODs. You aren’t alone! It’s just the nature of the crossfit!  You most likely remember this feeling as you descend to the bottom of a plate loaded squat during our squat day warmup!  We go hard 3-5 times a week in hopes of creating incremental changes over time. However, without the proper recovery post WOD or even during the workout we negate the gains we could be making. You DESERVE better, right? Well, you can unlock the key to strength and recovery with one scoop of Transparent Labs BCAAs+ Glutamine. There are three branch-chain amino acids, and all of them are ONLY obtained through external sources! These amino acids include leucine, isoleucine, and valine. By supplementing with these critical aminos we allow the body to reduce muscle soreness, muscle fatigue, and build a body that can go beast mode! This trio of aminos blunt muscle breakdown which is common in our sport! Glutamine is also imperative for any type of fitness regimen. Glutamine is naturally found in the body, but is depleted during strenuous activities. When glutamine levels in our body plummet our ability to recover is sluggish! 5-10 grams of Transparent Labs Glutamine+BCAAs can be taken pre-workout, intra workout, or post-workout for optimal performance!


Weekly WODs (CrossFit):


Monday – Hone in on the Handstand

We’ll be knocking the dust of your favorite gymnastics movements on day 1! We’ll kick today’s 60 minute class off with 10 minutes of dedicated skill work. Our skill work will help athletes of all ability levels get more familiar with inversion. Our conditioning workout for today is a shoulder smoker of handstand push-ups, rower calories, and alternating heavy dumbbell snatches.


Tuesday – Squat Day Test Week + Pick Your Own Pain Cave

It’s test day for our squat cycle on Day 2. We’ll take 15 to 20 minutes establishing a new 5 rep max for the squat we chose for the cycle. Our finisher will finish you! Our conditioning is “athlete’s choice” of the CFK benchmark “bar fight” or “Knock-Out”. Don’t let your guard down and keep swinging!


Wednesday – Iron Abs

Our mid-week workout is all about the core! Our workout will be 5 sets of 5 minute intervals. During these intervals we will challenge our core strength with toes-to-bar, slam balls, and running intervals. Scaling to the toes to bar to a variation that allows for consistent movement will be critical in today’s workout.


Thursday – Old School Strength and Conditioning

Our two part workout for today’s class will incorporate various methods of gaining raw strength. Our strength workout for today consists of Turkish get-ups and weighted pull-ups. Our conditioning workout for today will be a grunt work grinder of long distance suitcase carries, single dumbbell burpees, and weighted step-ups.


Friday  –  Treat Yo’ Self with Trouble Unders

We’ll take 15 minutes at the beginning of class to build to a heavy complex of snatch deadlift, hang power snatch, and power snatch. Our conditioning will scorch the shoulders with double unders, push press, and moderately heavy power snatches.


Saturday – Crossfit/ Level 2

Our conditioning for Crossfit and Level 2 will help you gain a new love for the front rack position. Our conditioning workout for today is a longer duration EMOM that includes built in rest periods. We will be performing front rack lunges, front rack holds, and up-downs over the bar.  Our Level 2 class will have an additional strength session of strict toes-to-bar or strict toes to target.


Saturday –  Burn Class

Make the most of your Burn membership and come conquer today’s EMOM. We have an alternating EMOM of burpee box jump overs, dumbbell snatches, running intervals, and deficit push-ups planned for this weekend. Grab a buddy and burn!

Week in Preview, June 14 2020

“Well done is better than well said.”


– Benjamin Franklin


  • Class caps will increase to 15 across the board starting this week. Please make sure to continue to reserve your place ahead of time in Wodify!
  • Zoom Classes: There will be no Saturday Zoom classes moving forward. We will continue to have M-F classes at 6am, and 12pm. Links below:

Weekly WODs (CrossFit):


Monday – Squat Day Week 7

Last training week before we test our 5RM! While this is the heaviest training week of the cycle, let’s continue to focus on positions and stay within the training parameters of full range of motion. We’ve got a “Devilish” Dumbbell WOD dialed up to cap it off!


Tuesday – Hinge 25

Lots of hinging in this 5 round workout, with Up-Downs, Box Jumps, and Kettlebell Swings (which we’ll challenge you to go heavy on!). 375 total reps if you can get it all done within the time cap!


Wednesday – Push – Pull

Since Tuesday is all about the legs, Wednesday we get our pump on. Push Press and Pull-ups all day long, with an added “Chest-to-Bar” challenge for those who are up to it!


Thursday – You’re Dead to Me

It’s what you might be telling your coach after this one. Deadlifts + Bike calories is a beautiful, elegant, soul-crushing combination!


Friday  –  RED Friday

Remember to wear your red for this long AMRAP of running, hang snatches, and sit-ups to close out the week. Our hero this week is Marine Corps Gunnery Sgt. Diego D. Pongo, who died March 8, 2020 Serving During Operation Inherent Resolve


Saturday – Crossfit/ Level 2

We’ll kick off the weekend with a lung-burning couplet of Wall Balls and Double-Unders, and wrap it all up with a killer core “Tabata”. If you’re coming to Level 2, a Turkish surprise awaits!

Saturday –  Burn Class

All about the grip today in this couplet of Dumbbell Deadlifts and Push Press. How long can you hang on without setting them down?!

Week In Preview, June 7th, 2020

“Rock bottom became the solid foundation in which I rebuilt my life.” 


–  J.K Rowling



Is your old stinky gym bag just not cutting it anymore?

Ready to upgrade your gear?

Check Out Jesse and David’s video below!




Only for the month of June!!!

How to Win

  1. Attend One Burn Class = 1 total entry
  2. Bring A Buddy to Burn = 3 total entries
  3. Social Media Post = 6 total entries

*Social Media post must meet ALL these criteria:

CFK Athlete performing 5 Burpees on video

CFK Logo or Sticker somewhere in the video

Tag CFK and King Kong Apparel in the post

Insert the hashtag #fitterknoxville into your post



Have fun with this one! Make us laugh, be creative, and maybe you’ll win!

We will draw every Friday at 3pm, so you will have from Monday to Thursday to enter a qualified entry. We will draw and post a video of the winner and contact them that afternoon.

Weekly WODs (CrossFit):


Monday – Mindful

In most of the workouts we do our strategies and plans get thrown out the window at 3,2,1 go! In today’s  lower intensity effort we will be focusing on intentional training. The intensity from this workout will come from your focus on positioning, technique, and training tempo. Our workout will focus on ring rows, bike calories, slam balls, and slam ball pass-throughs.


Tuesday – Squat Day Week 4 + QAMRAP

We’ll add five pounds this week to our regular squat cycle, and hone in on some less frequent movements in our conditioning. Our post-squat conditioning session will have us sweating bullets as we move purposefully through dumbbell lateral  box step-ups and renegade rows.


Wednesday – Front Rack Attack

Our workout for day 3 incorporates gymnastics and weightlifting into a surprisingly sweaty combination. Today’s WOD includes kettlebell front rack lunges, both variations of the kettlebell swing( American and Russian), and your choice of burpee pull-ups or muscle-ups.


Thursday – Midline Massacre

Our workout today will challenge your ability to hold great hollow-body mechanics in the box walk to pike. Our midline stability for these pikes will be challenged from multiple rounds of deadlifts, rower calories, and double-unders.


Friday  –  Rest When You Need To, Not When You HAVE To

It’s time to wake up your gymnastic muscles. Day 5’s workout is one of the first opportunities we’ve had to attempt high volume gymnastics movements. We highly suggest scaling today’s gymnastics portion and finding an appropriate variation of the push-up to keep you moving for 16 to 18 minutes.


Saturday – Crossfit/ Level 2

It’s summer and we’re getting jacked and tanned! We’ll kick both classes off with a strength session of hang clean and jerks.  Our conditioning workout for today will leave us everywhere, but the comfort zone. We have 5 sets of 3 minute AMRAPs. Don’t let the single digit AMRAPs scare you away from chasing your intensity in today’s workout. Level 2 will have an added core strengthening session of weighted pull-ups, alternating dead bugs, and farmer’s carries.


Saturday –  Burn Class

We have thrusters, v-ups, double-unders, and ring rows on the menu for Saturday’s express crossfit class. Come join us and get your entries for the King Kong Apparel giveaway!


Week In Preview, May 31st, 2020

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” 


-David Goggins

Specialty Class Spotlight:

Miss OLY? We Do Too!

 CFK’s Olympic Gain Train is Open for Business

Starting this week, Olympic Weightlifting is back, and now at BOTH locations! Olympic weightlifting classes are included in all CrossFit Unlimited and 13/month memberships, so come check out a class and get your lift on!
This class is designed to increase your overall strength, and dial in your skill with a barbell. It’s great for those wanting to improve technique for better performance in CrossFit workouts, and/or increase strength for better overall bad-assery!

Weekly Weightlifting Schedule:

Tuesday (West Location, two class times): 
5:30 – 6:45 pm
7:00 – 8:15 pm
Thursday (North Location, two class times):
5:30 – 6:45 pm
7:00 – 8:15 pm
Saturday (Both Locations, one class time): 
9 – 10:15 am


Upcoming Events:

  • Saturday, June 6th
Habitat For Humanity Volunteer Opportunity

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!

 Here’s the sign-up link,

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




Weekly WODs (CrossFit):


Monday – Squat Day + “Brick House”

Wanna get yoked? It’s that time of the week again! We’ll be doing our weekly squat cycle session followed by a workout that will test your body’s power output. Our workout is a short double AMRAP of quick assault bike calories, hand-release push-ups, and front-rack lunges. Sky’s out, Thighs Out, Baby!


Tuesday – Cotton-Mouth

A few weeks of training with the “RONA” mask will have you ready to lay the smack-down on today’s fire-breathing workout. We have long running intervals that will be followed up with high volume slam-balls and kettle-bell swings. You can give the ski-Erg a try if you prefer it over slam-balls.


Wednesday –  Tune-Up

Want to tune-up your weightlifting skills? We have an explosive burner for today’s workout. Our workout is a ladder of double-unders and power snatches. The goal for this shoulder intensive workout is to find a light weight that we feel comfortable cycling. Our focus will be on bar path, and stringing together touch and go power snatches.


Thursday – Test the Waters

We haven’t done many traditional gymnastics movements since coming back from quarantine. Our workout today will allow us to ease back into the flow of getting upside down. The conditioning session for today includes box walks, running intervals, lunges, sit-ups, and ring rows. If you are feeling beat up, let’s recover today with full-body movement.


Friday  – Dip, Drive, Jump

We hope you like to cycle, and we aren’t talking assault bikes! Make sure to thank your coaches for dodging that bullet! Our workout for today consists of moderately heavy hang power cleans, push presses, and up down box jump-overs. As always we can scale to step-ups if jumping isn’t in your wheel house.


Saturday – Crossfit/ Level 2

Not all runs come in the form of 400 meter intervals. We train for the unknown and unknowable.  Today’s conditioning for level 2 and regular Crossfit incorporates an odd distance run with wall-balls and toes-to-bar. Come to one of our weekend classes and see if this workout is as deceiving as it looks. Our level 2 class will have an additional strength component of med-ball bench presses and dumbbell front rack holds.


Saturday –  Burn Class – “Spicy 16”

Our 30-minute express workout will have you asking yourself, “What just happened?” at the end. Our workout is 16 minutes of short rowing intervals, box-jump overs, and slam-balls. You’ll be glad the masks are optional for this workout!

Week In Preview, May 24th, 2020

“Liberty is never unalienable; it must be redeemed regularly with the blood of patriots or it always vanishes. Of all the so-called natural human rights that have ever been invented, liberty is least likely to be cheap and is never free of cost.” 


-Robert A. Heinlein

Mark Your Calendars

Habitat for Humanity Volunteer Day – Saturday, June 6

Habitat for Humanity - Wikipedia

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity on June 6! Please consider helping us raise exterior framing from 7:30 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 19 more!!

Here’s the sign-up link, if you’d like to help out.

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


Why we love Habitat

We love volunteering with Habitat for many reasons, but two of the biggest are the nondiscriminatory nature of the application process for homebuyers, and the sweat equity required in purchasing a Habitat house. Not only do the homebuyers repay the mortgage through an affordable payment plan, but they also invest hundreds of hours of their own labor, working alongside volunteers and other Habitat homeowners, and receive financial education to help build a stable future. It’s an all-around win for those willing to work hard and learn, which is what CFK is all about!

Weekly WODs (CrossFit):


Monday – “Murph”

Join us for this year’s annual “Murph” WOD. Today we honor Navy Seal Lt. Michael Murphy’s selfless sacrifice with 2 miles of running, 100 pull-ups, 200 push-ups, and 300 air squats. The coaches will be highly encouraging scaling this long duration workout due to recent events. Scaling options will include quarter Murph, half-Murph, or even just accumulating 1 hour worth of work.

In honor of Lt. Michael Murphy


Tuesday – Sweat and Recover

Day 2 is a 30 minute AMRAP of bike calories, overhead plate holds, rower calories, box step-ups,  and static holds.  If you did “Murph” it’s a perfect workout to flush the legs  and prepare for squat day.


Wednesday – Squat Day (Week 4)

We hope you’ve shook off the soreness from Murph, and are ready to squat again. We have our regular squat cycle workout followed by a conditioning workout of flutter kicks, Russian twists, and a 1k fun run.


Thursday – Mid-Week Mover

You are only as good as your recovery. Come to class and promote some much needed blood flow to those sore muscles you’ve worked all week. We have lots of lunges, plate ground to overhead, and rowing intervals to kickstart your recovery process.


Friday  – Sizzler

We end the work week with a strength complex of one power clean, one high-hang power clean, and one perfect front squat. Our focus will be creating speed through the middle of the pull for the clean.  In our conditioning, we should prioritize fast transition times. Our workout 10 minutes of ascending rep wall balls and power cleans .


Saturday – Crossfit / Level 2

It’s about to get gymNASTY in our Crossfit and Level 2 class. We have a descending rep ladder of toes-to-bar and double-unders. We will  also include  a 400 meter run interval after each set. The toes-to-bar volume for this workout will be quite challenging for most athletes. Our coaches will happily help you find an appropriate scaling option to get you through this workout. Level 2 will also include an added strength session of weighted pull-ups.


Saturday – Burn

In thirty minutes you can boost your metabolism, build muscle, and get your weekend started off right. Our burn workout this week is 16 minutes of pure conditioning. Get ready to get your summer shred on with intense rowing intervals, plate ground to overhead, and  box jump overs.


Week in Preview, May 17th, 2020

“”The investor of today does not profit from yesterday’s growth.”


-Warren Buffet

Murph T-Shirt Pre-Orders

Due by 8pm today
This is the final call to get your Murph shirts! Please click the link to fill out the order form. Click here to fill out the order form (you’ll be charged upon distribution).

Shirts and tanks are $25/each, and there’s a handy sizing spec sheet in the order form for your reference.

You may order multiple shirts of varying types and colors in the same form. If you’d like to order multiples of the same shirt, write that into your comments at the bottom of the form, or fill out one form for each individual shirt.

Let’s represent on Memorial Day!!

]Weekly WODs (CrossFit):


Monday – Hand-Release Hay Day

“Murph” is just around the corner, and we have been ramping up our efforts to prepare  for the challenges that lay ahead this month. Today’s conditioning will require consistent pacing and appropriate scaling for the hand-release push-up. The chipper-style workout for today also includes kettlebell front-rack lunges, box-jumps, running intervals, and up-downs.


Tuesday – Squat Day (Week 2)

Our focus today should be on owning the squat from top to bottom regardless of what’s on the bar. This week’s weight should give us confidence in our ability to have absolute control over our squat descent tempo. Week 2 is not the time to trade shaky knees and instabilities for “that-a-boys” and “high fives” at the squat rack.  As always, remember to check your ego at the door!


Wednesday – Technique Before Load, Period

Is your footwork holding you back from lifting maximal loads overhead? If so, don’t miss today’s workout. In today’s strength session we’ll be dialing in the finer points of the split jerk as well as developing skills in other overhead lifts. We’ll follow it up with a fast paced 10 minute AMRAP of rower calories and push jerks.


Thursday – Hip Hop Fundamentals

Get ready! DJ D-Hump and MC Rick are gonna be “on the 1s and 2s” at both locations. Our workout includes a breakdance flow,  kettle-bell flow, and pull-up EMOM.


Friday – “Isabel”

If you’ve done this workout before you know that you begin reevaluating your life choices at around rep 20. Isabel is 30 snatches for time at 135 pounds for males and 95 pounds for females. We are looking for a sprint-style workout that lasts no more than 6 to 7 minutes. Make sure to find a weight you can cycle for at least 5 to 7 reps each minute.


Saturday – Crossfit / Level 2

Our conditioning workout for both Level 2 and Crossfit will be a 3 round burner of 2:00 rowing intervals, burpees, and wall balls. Don’t let this one deceive you. You might feel great in round 1, but round 3 might sneak up on you! Our Level 2 class will include a strength segment of unbroken toes-to-bar and back rack barbell lunges. If you don’t have toes-to-bar or, just don’t have that many we can always scale to a variation that you are comfortable with.


Saturday – Burn

If you haven’t felt the burn, you don’t know what you’re missing. You won’t believe how much you can accomplish in only 30 minutes. We have goblet step-ups, single-arm kettlebell swings, and situps for our workout for today. Hit the Burn, don’t hit the couch!

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!



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!

Week In Preview, April 26th, 2020

“Obsessed is the word the lazy use to describe the dedicated.”

Weekly WODs:

Two Ways to Win While We’re Away

CFK Power and CFK Go

Regardless of which track you’ve been following both workouts can be viewed a night in advance from Wodify. If you don’t have access to the Wodify app our workouts can be found on our YouTube playlist under their respective program. These videos include detailed movement demos and workout walk-throughs. Here’s a link to both programs!

Click Here

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.


Monday – Max Rep Monday

We start the week with a three piece workout that includes strength, conditioning, and a core finisher. We begin our strength session with overhead unilateral movements. Our workout is segmented into 1 minute work intervals for each of the 4 movements we will be performing. We have thrusters, sit-ups, dumbbell sumo deadlifts, and tuck jumps for our conditioning piece. We’ll finish today’s session with a 5 minute core finisher.


Tuesday – Triple AMRAP

Dumbbells, kettlebells, and backpacks are all welcome to our strength and conditioning workout for day 2. We have a triple five minute AMRAP with built in rest for today’s sweat session. Our home workout for today includes double unders, power cleans, and pushups.


Wednesday – At-Home Handstands

Ready to get inverted? Our strength session today gives you an option of a pike hold or handstand hold.We will also performing crossbody mountain climbers and jumping lunges. We have a 20 minute booty burning AMRAP afterwards that consists of glute bridges, jumping jacks, burpees, up-downs, and lunges. Bring a roller, this one could get spicy!


Thursday – Track Meet

We have an awesome workout planned for day 4! It’s time to channel your inner sprinter in ten rounds of 100-meter sprints followed by 20 air squats. You’ll have 15 minutes to complete all ten rounds, and then we’ll find something to  keep you entertained until the clock runs out.


Friday – Cuckoo Couplet

We have a double 7 minute AMRAP planned for day 5. Our conditioning will smoke your core as well as your lungs! Our workout is an ascending rep ladder of devil’s presses and mountain climbers. Get ready for a good time!


Saturday – Curls For The Girls

Our buy in for today’s workout is a 2 minute AMRAP of suitcase lunges. We  follow it up with a 10 minute EMOM of double-unders and hang dumbbell snatches. Our finisher is an awesome pump session of push-ups, hammer curls, and situps.


Sunday – Sunday Run Day

We have a long workout planned for the end of the week! You can either get after this one with all your might, or use it as a recovery WOD. Our workout consists of longer running intervals, dumbbell deadlifts, sit-ups, and up-down dumbbell jump overs. Don’t forget to finish off with a homemade yoga recovery flow!

Week In Preview, April 19th, 2020

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”
Rich Froning

Supplement Spotlight

Puori C3

“Protect Yo’self  Before You Wreck Yo’self” 

Recovery is one of the few things that YOU have complete control of. If you train hard, you must recover hard. Stretching and resting are great tools in our pursuit of recovery, but only a piece of the recovery puzzle. Supplements like Vitamin C have long been known to play roles in blunting our body’s negative response to exercise. Vitamin C also plays additional roles in the prevention of oxidative stress from free radicals. Puori’s C3 not only contains Vitamin C, but hosts a few other helpful ingredients. C3 contains added Zinc that increases immune cell movement and function. In many cases, a Zinc deficiency can lead to the sluggish mobilization of immune cells. Supplementation with C3’s potent blend of minerals and Vitamin C can speed your recovery times from hard workouts, and can help to fight your body’s next battle.Now more than ever, is a great time to invest in your immune health by starting with C3.

If you’d like some C3 or anything else from our shelves, shoot us an email to schedule a time to come by!


Weekly WODs:

Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!

Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.


Monday – Squat Day Accessory Work

It’s all about the glutes today. We have a strength session that involves static glute bridge holds as well as horizontal pressing. Our conditioning today consists of two short AMRAPs that prioritize explosive movement. In our workout, we have dumbbell hang snatches, jump squats, and push press. Our finisher will incorporate a few unilateral glute exercises as well as more static holds.


Tuesday – Classic Cardio

Our workout today starts with 15 minute monostructural segment followed by a repeated descending ladder of  devil’s presses and front squats. We encourage you to pick a cardio option for the 15 minute segment that you DON’T enjoy. If you are a bike lover, then let’s run today! We get better outside our comfort zone.


Wednesday – Midline Madness

Our strength session today will carve out a few more valleys in your abs. Our conditioning workout today is a triple 8 minute EMOM that focuses multiple hinging patterns. The movements in today’s workout range from hollow holds to burpees. Grab a buddy and let’s smash this one!


Thursday –  Terrible Two’s

Want to find out how long two minutes really is? Show up to one of our zoom classes and find out. Our workout today will be performed on a 10 minute running clock, and involves performing certain movements for two minute intervals. We’ll finish it off with a push-up and plank EMOM in preparation for this year’s Murph WOD.


Friday – Triple AMRAP

You know things are about to get spicy when you see a shorter duration AMRAP. We have three short AMRAPs separated by even shorter rest intervals in today’s workout. We’ll be cycling dumbbell hang cleans and blasting through up-downs for 15 minutes.

Saturday – Captain Quads

Is swoll the goal? If so, we won’t let you down in this weekend workout. During our strength session we will crush intense running intervals, and add front squats for fun. Our conditioning piece is an alternating leg day EMOM of  dumbbell swings and goblet squats.


Sunday – Slow Roast

We have a long workout planned for the end of the week. We’ll be performing longer interval runs, sumo deadlifts, alternating hang snatches, and double unders. Our goal today is to pick a pace, and stay consistent for 25 minutes. Get ready for a long slow burn!