Week In Preview, July 25th, 2021

“You have to train before you can overtrain.”   
– Captain Sinbad  (Social Media Entertainer)

Red Friday Spotlight

2021 RED Friday shirts have arrived, with an option between a unisex t-shirt and a ladies’ racerback tank!  Sample sizes are available for the tank top only, as we had to use a different style than usual.

 ORDER HERE!!

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!


Weekly WODs: 

Monday

Crossfit  – 10-Rep Max Deadlift + Timefuse
We’ll hit a quick strength session and get right to our conditioning. The focus of our burpee, barbell, and running workout is to keep moving even under fatigue. Athletes should pick a deadlift weight that challenges them, but allows them to continue to perform unbroken sets of 5 reps.
Burn 

5 Rounds For Time

200m Run
12 Burpees over DB
5 DB Deadlifts

Tuesday

Crossfit  – Chalk Up
You’ll need a solid break up strategy in order to keep moving in today’s conditioning. We have a 16 minute AMRAP of toes to bar, kettlebell static holds, and kettle bell lunges. If stringing sets of 8-10 toes to bar aren’t in your wheelhouse it’s a great day to sub for knees to chest or toes to target.
Burn 
AMRAP x 16 MINS
16 Sit-ups
8 Alt. KB Front Rack Lunges
:30 Front Rack Hold
8 Alt. KB Front Rack Lunges

Wednesday

Crossfit –  10-Rep Max Press + Afterburner
We’ll warm up our presses with a 10 rep max strict press. Today’s conditioning is a quick hitter of shoulder to overheads and box jumps.  Each athlete’s goal should be to not set the barbell down, and really test their grit.

 

Burn 
For Time
3 Sets
12-9-6
Dumbbell Shoulder to Overhead
Box Jump Over

Thursday

Crossfit – Push Pull Pump Session
If you want to gain a few kipping pull-ups you’ll need to develop your strict pulling strength. Today’s workout focuses on strict horizontal pressing and vertical pulling. Our workout is a triple AMRAP of pull-ups, deficit push-ups, and sit-ups. Athletes are encouraged to scale back the pull-up reps to encourage consistency across all rounds.
Burn

Triple AMRAP

AMRAP x 7
10 Ring Rows
10 Deficit Push-ups
10 Sit-ups
-Rest 1:00-
AMRAP x 5
7 Ring Row
7 Deficit Push-Up
14 Sit-ups
-Rest 1:00-
AMRAP x 3 
5 Ring Row
10 Sit-up

Friday

Crossfit  – 10-Rep Max Back Squat + QuadGod
Ready for some fun? If you’ve missed leg day it’s definitely coming your way! Our strength and conditioning will include a 10 rep back squat followed by some VERY spicy conditioning for your quads. We have a descending ladder of front squats and double-unders. Let’s get after it!
Pro tip: Consistency is key. It’s just another workout!
Burn 
For Time
15-10-5
Dumbbell Front Squats
Air Squats
*75 Double-Unders After Each Set

Saturday

 Crossfit 
What’s a Saturday without sweat? We’ll kick class off with a power snatch complex followed by a lengthy conditioning piece. Our workout includes alternating dumbbell snatches, up-downs, and bike calories. These types of workouts not only test an athlete’s physical ability, but also test their mental ability to keep going when they are smoked!
Burn
For Time
25 Cal Bike
15/15 SA DB Snatches (50/35)|(35/20)
20 Up-Downs
20  Cal Bike
10/10  SA DB Snatches
10 Up-Downs
10 Cal Bike
5/5 SA DB Snatches
5 Up-Downs

Week In Preview, July 18th, 2021

“Forget all the reasons why it won’t work and believe in that one reason that will work.”     
– Unknown

Red Friday T-Shirts

2021 RED Friday shirts have arrived, with an option between a unisex t-shirt and a ladies’ racerback tank!  Sample sizes are available for the tank top only, as we had to use a different style than usual.

 ORDER HERE!!

The details about CrossFit Knoxville’s RED Friday Project:

As most of you know, Red Friday and giving back to Veterans’ Charities such as the Travis Manion Foundation are very important to CFK and have been since the beginning.  Over the years we have raised over $30k for various Veteran’s charities but settled on Travis Manion Foundation a few years back.  Read about Travis Manion Foundation here.  (Dig around on their site as there is tons of information)

RED Friday shirts are $25 and each CFK RED Friday shirt or tank purchased equals a $10 donation to TMF so get one for you, your relatives, friends, etc…   Since we don’t have payment info for those outside of CFK, please put their shirts in your name and collect funds from them separately!  Thanks so much!


Weekly WODs: 

Monday

Crossfit  – Squat Day
We’ve got some pauses into today’s E2MOM strength work. For today’s strength session each athlete should expect to camp out at the bottom of a moderately heavy back squat for a full 5 seconds before returning to standing. We’ll flush the legs with  3 rounds for time of running, dumbbell hang snatch, and dumbbell front squats.
Burn
3 Rounds For Time
300m Run
12 Alt. DB Hang Snatches
12 DB Front Squats
Tuesday
Crossfit  –  Overhead Overhaul
Today’s shoulder sizzler strength and conditioning is a straight SPRINT! Athletes should be moving at or near maximal intensity during the full duration of today’s conditioning. You’ll see push jerks, toes to bar, slam balls, and plate ground to overhead.
Burn
 5 Minute AMRAP 
6 Shoulder to OH
9 Knees to Chest
12 Slam Balls / Plate Ground to Overhead
-Rest 1:00-
Repeat!

Wednesday

Crossfit – Gymnastics Grunt Work
We’ll devote the first portion of class to developing the gymnastics kip and its carry over to the kipping pull-up then it’s off to the races. We have a long duration workout where athletes will need to pick a pace that they can sustain for 20 minutes or more. Our workout includes burpees (Fun, we know…) , pull-ups, box jumps, up-downs, rowing, and box jump overs.
Burn 
For Time
500/400m Row
40 Burpees
30 Jumping Pull-ups
20 Box Step Ups
250/200m Row
20 Up Downs
15 Ring Row
10 Box Step Overs

 

Thursday

Crossfit –  Slow Ride
We never thought we’d say this, but today you might be begging for the bike! Our workout is four intervals of bike calories followed by kettlebell sumo deadlift high pulls in the remaining time. Our strength component for today gives athletes a chance to develop their pull from the floor with a wider stance.
Burn 
Every 3:00 x 4 Sets
25/20 Cal Bike
Max KB Sumo Deadlift High Pull
in remaining time
Friday
Crossfit  – Pump Train
Our glorious house of gains will be filled with plenty of bench press and tabata today. Our strength is a few sets of barbell bench press followed by a toasty tabata of  dumbbell floor press, suitcase lunges, and sit-ups.
Burn 
Tabata (:20 On/ :10 Off) x 8
3 Sets
Movement 1: Dumbbell Floor Press
Movement 2: Suitcase Lunges
Movement 3: Sit-ups

Saturday

 Crossfit – “Double Dragon”
Both Level 2 and regular crossfit will have a strength complex of devoted to the hang power snatch and hang power clean. “Double Dragon” is today’s workout and loading selection is critical. Athletes need to pick a weight that allows them to go completely unbroken through the barbell movements for the first half of the workout. Movements include hang power snatch, hang power clean, running, and double unders.
Level 2’s skill session will have all the pistols you could ever dream of!
Burn
15 MIN AMRAP
50 Double Unders
6 DB Hang Power Snatches
6 DB Hang Cleans 
100m Run

6-Week Teen Strength & Performance Program

The mission of Tri-Star Strength & Performance is to increase athletic performance through hard work and discipline.

Our mechanics-first approach improves power, explosiveness, and athleticism while decreasing the risk of injuries in sport. Our goal is to produce the most durable, athletic version of the athlete.

Principals: Be Disciplined, Show Respect, Encourage Others, Work Hard.
  • Be Disciplined: Never cut corners – train like everyone is watching, even if no one is.
  • Show Respect: Treat others how you want to be treated.
  • Encourage Others: Be supportive of teammates, and those around you.
  • Work Hard: Effort over everything. Give 100% and never quit until the task is complete.

6-Week Teen Program (13-18 years old)

Dates:

  • July 6 – August 14

Pricing Options & Registration Links:

  • Saturday Only (6 total classes): $90 – Register HERE
  • Tuesday/Thursday Only (12 total classes): $145 – Register HERE
  • Tuesday/Thursday/Saturday (18 total classes): $200 – Register HERE

Class Times & Locations:

  • Tuesday & Thursday: 5:30 p.m. (West Location – 9311 Kingston Pike)
  • Saturday: 11:45 a.m. (North Location – 906 Callahan Drive)

*All classes are 60-minutes

CFK Kids Summer Sessions

Active and healthy children turn into active and healthy adults!

Let’s get our kids excited about movement and exercise. The CFK Kids Clinics are designed to develop physical abilities and body awareness, build social skills and teamwork, and increase a child’s self-confidence. They provide an awesome way to build motor patterns, balance, and a positive attitude. This is a great opportunity for kids to stay active while having fun this summer!

Kids ages 6-12 will have a blast playing games, practicing body awareness, building social skills, and making fitness FUN!

Get registered below, and reach out to us with any questions, at 865-356-9000, or [email protected]!

 

CFK Kids Summer Sessions

Dates & Locations:

Session 1 (CFK North): July 7 – August 1
Session 2 (CFK West): August 4 – August 29

Pricing & Registration

4-Week Sessions: $80
Both Sessions, paid in advance: $150
Individual Class Rate: $15/class
  • Register for Session 1 HERE
  • Register for Session 2 HERE
  • Register for both sessions in advance HERE

Class Times

  • Wednesdays:
    • 4:30 pm (Ages 6-8)
    • 5:30 pm (Ages 9-12)
  • Sundays:
    • 2:00 pm (Ages 6-8)
    • 3:00 pm (Ages 9-12)

 

Week In Preview, June 13th, 2021

“I believe that every human has a finite amount of heartbeats. I don’t intend to waste any of mine.” 
– Neil Armstrong

Grab and Go with a Grubbar Bar

Sometimes it’s hard to grab a snack before work early in the morning after Crossfit class. We introduced Grubbars protein bars to the gym because they are well balanced and made from a limited ingredient list. So before you choke down that stale protein bar from the gas station be sure to check out our new snacks.


Weekly WODs: 

Monday

Crossfit  – Benchmark WOD “Ripcord”

Today’s spicy pulling session will smoke the legs and the lats. We have 4 rounds of chest to bar pull-ups, deadlifts, and 400 meter running intervals. Athletes need to accomplish their runs in 2:00 minutes or less in order to finish before the hard cap.

 

Burn 
We kick the week off with some good ole fashioned rower intervals. It’s time to grip and rip!

Tuesday

Crossfit  – The Grind

Today’s theme is all about muscular endurance and pacing. Athletes should prepare for 25 minutes of hard effort and be prepared to do quite a few earth presses. Movements include biking, hand-release pushups, and box-jump overs. Coach David has also added an anti-rotation and stability finisher for those who want a little credit.

Burn 
We’ll be hinging, lunging, and bouncing in today’s workout. Our AMRAP includes double-unders, slam ball lunges, and slam ball ground to overheads.

Wednesday

Crossfit  – Coach David’s Blessing

Be sure to thank Mr. Glies for today’s legfest. Today’s workout consists of a strength component of front squats followed by a nasty barbell conditioning. Our workout is 30 reps for time of hang squat cleans with a penalty for rest. If the barbell drops, you drop. Get ready for barbells and burpees.

 

Burn 
Today’s workout is an alternating EMOM of rower cals, push press, and box jump overs. Athletes should pick a weight that they can go unbroken with for at least 15 reps.

Thursday

Crossfit – Gymnastics EMOM

Our EMOM style workout will be filled with athlete choices. Today’s workout is a 20 minute sweat fest of a gymnastics pull of choice, weighted static hold of choice, and bodyweight hold of choice. Athletes may choose from handstand holds, planks, front rack holds, pull-ups, chin-ups, or rope pull-ups.

Burn 
Today’s double AMRAP contains a variety of movements that are meant to be performed unbroken. Athletes should expect to see sumo deadlift high pulls, sit-ups, rowing, and russian swings.

Friday

Crossfit  – Push, Pull, Bounce

Our descending rep ladder of double unders, push jerks, and rowing will smoke the shoulders and lungs. Athletes should scale this workout to allow them to continually pick up the pace on the rower and go unbroken on all 4 rounds of push jerk. An added strength segment of 1 push jerk and 1 split jerk will be performed before the conditioning.

Burn 
It’s benchmark day in Burn. We have “The 1500”.  Athletes should seriously consider wearing a blind fold to class in order to avoid becoming depressed about how many meters they have left on each 500 meter rowing interval repeat. If it doesn’t hurt you didn’t do it right!

Saturday

 Crossfit

Today’s workout is a true test of your dedication to fitness. Our workout begins with a 100 burpee buy in followed by an AMRAP of toes to bar and Russian swings.

Level 2 will have an added core finisher of death march steps and alternating deadbugs.

Burn
Burn is fun every day, but today Burn class will be extra special. We have 8 rounds of dumbbell snatches, burpees, and sprints.

Week In Preview, June 6th, 2021

“To be successful, you have to do things you don’t want to do.”
Laurence Williams 

Look What’s New

More exciting news coming your way athletes! 

We have a new product we are rolling out and with that comes a little taste testing!! On Monday and Tuesday this week, we have multiple flavors of protein bars from Batchez! Batchez Grubbars are made with wholesome ingredients that are clean, delicious, and easy on digestion (no sugar alcohols or preservatives!!). They are very macro-balanced and are blood sugar stabilizing, making them a great post-WOD snack! Let’s work hard this week, and don’t forget to grab a sample on your way out!


Weekly WODs: 

Monday

Crossfit  – Double Dumbbell Disaster
Today’s “DT-ish” style workout is 5 rounds of dumbbell deadlifts, dumbbell hang power cleans, and hand release push-ups. Each athlete’s goal is to pick a scaling option that allows them to move through at least two rounds of the push-up option unbroken. We’ve added a rowing and pressing strength session to the front end of today’s workout as well.

 

Burn 
Training day number 1 kicks off with a push-pull EMOM. We’ll be alternating movements for 20 minutes as we make our way through rower calories, dumbbell hang power cleans, push-ups, and wall balls.

Tuesday

Crossfit  – Hakuna Masquata
Have you ever heard a song wrote about having a small butt? Okay… We’ll wait. Didn’t think so. We’ll be chasing those gluteal gains with a five set back squat strength session followed by a training EMOM. Our EMOM includes rowing and overhead presses.
Burn 
We’ve got a double AMRAP today that will smoke the legs and core. In the first AMRAP, athletes will be performing snatches and box step ups. In the last AMRAP athletes will be alternating between shoulder taps and hollow holds.

Wednesday

Crossfit  –  Heavy 3-rep Thruster + Swan Dive
Check yo’ self before you wreck yo’self. Today’s lower body blowout is brought to you by one of the most hated movements in Crossfit. We’ve got plenty of box jump overs and thrusters to go around in our ladder style 10 minute AMRAP.

 

Burn 
Our 4 round smoke show will light up the shoulders and hammies as we crush an interval row, kettlebell Romanian deadlifts, and front rack carries.

Thursday

Crossfit –  Move the Bell Well
Want to get 1% better and have fun in the process? Don’t miss today’s class. We’ll be covering a movement that we don’t do that often called the windmill. Other movements include rowing, Russian swings, pull-up bar hangs, dumbbell rows, and weighted carries. If you’re feeling pretty sore from yesterday’s thruster fest today’s workout will allow you to dial things back and focus on quality movement.

 

Burn 
It’s all about the bell in today’s burn class. Our workout will focus on the kettlebell swing, goblet squat, and rowing technique.

Friday

Crossfit  – Rings and Things
Today’s skill session will focus on the Chest to Bar pull-up and it’s many variations. If your lats have fully recovered from Murph it’s a great day to knock out a few chest-to-bar in our conditioning. We have a chipper style workout of chest to bar, push press, and up-downs.

 

Burn 
In today’s workout  each athlete will have 2:30 to complete one set of dumbbell deadlifts, double-unders, and a 200 meter run. The remaining time left will be used as rest.

Saturday

 Crossfit
Today’s workout for both level 2 and Crossfit is fast and furious. We have a strength and skill EMOM to begin today’s class that incorporates quality time with the double-under and hang power clean. Our workout is a 5 round burner of hang power cleans and double-unders. The weight on the bar should allow athletes to hold onto the bar for large sets even when fatigued.

 

Burn
Today’s workout is gonna get real spicy! We have a double alternating EMOM of burpees over the rower and rower calories followed by an EMOM of abmat sit-ups and rower calories.

Week In Preview, May 30th, 2021

“The most powerful weapon against stress is our ability to choose one thought over another, train your mind to see the good in this day.” 

 – William James


Bro Scoop Spotlight

Get your FREE scoop Monday & Tuesday

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Exciting news coming at ya – we will be offering Bro Scoops after class on Monday and Tuesday this week! We are sampling 3 different Transparent Labs 100% Whey Protein flavors. Make sure you bring your shaker bottles with you to class and get a scoop! No worries if you forget it though, as we will make samples after each class and have cups for you to sample from. We will have a form next to the samples for you to place a pre-order on the flavor you want. Bring your shaker, work hard, and grab a sample!

Weekly WODs: 

Monday

Crossfit  – Memorial Day “Murph”
It’s time for “Murph” again. It’s one of those workouts we look forward to, but definitely dread it’s lingering after effects. We’ll honor our fallen service members with appropriate scaling and effort as we complete a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1 mile run. All CFK athletes are welcome to participate. So whether you are a Crossfit, Burn, or CFK Go athlete you’re welcome to join in on the fun.
Burn 
If you’re itching to workout today join us for the “Murph”. Burn will not have an additional workout today due to the holiday.

Tuesday

Crossfit  – What’s Up DOMS?
We bet those legs are feeling heavy today! That’s okay. Our workout today will allow you to recover from the post-Murph soreness with a skill and conditioning workout. Our skill work will focus on scapular stability as we dial in our overhead position with kettlebell overhead walks and scapular retractors with banded pull-aparts. Our conditioning is a 10 minute AMRAP of up-downs, rowing, box jumps, and plank holds.
Burn 
If you need to flush out “Murph” or maybe take it a little bit slower today after hanging out on lake we’ve got an awesome workout for you. Our training-recovery style workout is an EMOM of dumbbell snatches, rowing, and sit-ups.

Wednesday

Crossfit  –  Single-Leg Tempo Training
Cleans, squats, and deadlifts are all fun exercises, but it’s important to not neglect unilateral training. Our workout today will spend quality time developing single-leg stance using the Bulgarian split squat. The conditioning workout for today combines push press, Russian swings, and lunges into a 3 round burner.
Burn 
You’ll be hitting the deck quite a bit in our interval style workout. We’ve got a high-heart rate shoulder smoker filled with burpees, dumbbell hang power cleans, and dubs.

Thursday

Crossfit –  Gear Shift
We’ll be testing our gears in today’s conditioning WOD. Athletes should prepare to become more familiar with rope climbs as well. In our alternating 20 minute EMOM we’ll be rowing, performing a rope climb or rope climb scale, plate ground to overhead, and a jog-sprint interval. Don’t forget to pack your protection!

ROPE CLIMB PROTECTION REQUIRED FOR ROPE CLIMBS

(LONG SOCKS, KNEE SLEEVES, OR JOGGERS)

Burn 
We’ll be bringing the pain to our posterior chain as work through some work-rest intervals. Our workout includes bike sprints, kettlebell static holds,  kettlebell swings, and lots of hollow-body.

Friday

Crossfit  – Squat Day
Today’s conditioning will get spicy. Athletes should expect to be see a large volume of double-unders and front squats. In workouts like these it’s best to think about releasing tension in the shoulders and picking a pace on the rope that allows you to keep moving without tripping up. The name of the game is rope speed because your legs won’t want to jump very high after the front squats. 
Burn 
It’s six-pack season and there is not better time than the present than to get started on developing core strength. Our 10 minute workout includes wall balls, sumo deadlift high pulls, and many mountain climbers.

Saturday

 8am Crossfit
You’ll get a lot of practice with the snatch today. We’ve got a dedicated strength session dedicated to owning the proper positions of the snatch that include the snatch deadlift, hang snatch, and power snatch. Our workout is a double AMRAP of power snatches and toes-to-bar. You’ll need a good set of grips for this one!
Level 2’s workout will have an added strength component of z press, hollow rocks, and banded tricep extension.
Burn
We’ve got a front rack attack with a 14 minute cap planned for our weekend burn class. We have running intervals, push press, and front-rack lunges. 

CFK Youth & Teen Clinics

Active and healthy children turn into active and healthy adults!

Let’s get our kids excited about movement and exercise. The CFK Kids Clinics are designed to develop physical abilities and body awareness, build social skills and teamwork, and increase a child’s self-confidence. They provide an awesome way to build motor patterns, balance, and a positive attitude. This is a great opportunity for kids to stay active while having fun this summer!

Kids ages 7-12 will have a blast playing games, practicing body awareness, building social skills, and making fitness FUN, while teen classes will be focused on developing power, speed, strength, discipline, and durability.

Get registered, and reach out to us with any questions, at 865-356-9000, or [email protected]!

Upcoming Clinic Dates & Registration Links:

REGISTRATION LINKS:

Ages 7-12:

Sunday, June 6: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic

Sunday, June 13: https://app.wodifylive.com/Event/Event.aspx?u=cfkkidsclinic2021

Ages 13-17:

Saturday, June 5: https://app.wodifylive.com/Event/Event.aspx?EventId=14418

Saturday, June 12: https://app.wodifylive.com/Event/Event.aspx?u=teenstrengthandspeed

Kids Clinic (Ages 7-9)

Dates: Sunday, June 6 & Sunday, June 13

Location: CFK North (906 Callahan Drive)

Time: 2pm – 2:45pm

Coach: Adrianna Felix

 

Kids Clinic (Ages 10-12)

Dates: Sunday, June 6 & Sunday, June 13

Location: CFK North (906 Callahan Drive)

Time: 3pm – 3:45pm

Coach: Adrianna Felix

 

Teen Strength & Speed Clinic (Ages 13-17)

Dates: Saturday, June 5 & Saturday, June 12

Location: CFK North (906 Callahan Drive)

Time: 12pm – 1pm

Coach: David Glies

 

 

Week In Preview, May 23rd, 2021

“Our nation owes a debt to its fallen heroes that we can never fully repay.”

 – Barack Obama


MEMORIAL “MURPH” MAYHEM

Memorial Day, May 31 (One WOD, Each Location) + Post-Murph Party at West

North Location: 8:00 am

West Location: 9:00 am


*All CFK members are welcome! CrossFit, Burn, CFKGo, Weightlifting, if you have a CFK membership, we hope you join us for the WOD. We’ll have scaling options for everyone, regardless of skill and fitness level

When the Murph WOD is complete we’ll be hanging out at West until around noon for some food and fun. It’ll be Potluck style, BYOM (Bring Your Own Meat) for the grill, bring your own sides, CFK will supply some ice-cold ones to sip on, but if you have a personal preference, feel free to bring that too!

Weekly WODs: 

Monday

Crossfit  –  21 Minute Toaster

Your abs will get some special attention in today’s workout. We have an alternating EMOM of knees to chest, crossbody mountain climbers and assault bike. Don’t be scared to push the pace on the bike.

Burn
On day 1 we’ll be getting a hard start to the week. Athletes should expect to see bike sprints, dumbbell squats, and lots of burpees. You’ll be breathing fire during this one! 

Tuesday

Crossfit  – Pull, Jerk, Run

Today we’ll kick off our workout with a strength complex of 2 deadlifts, 2 power cleans, and one jerk. Our workout will tax the shoulders and lungs as we chip away at pull-ups, clean and jerks, running, and up-downs over the bar.

Burn 
Our conditioning workout can be as hard as you want to make it. In our EMOM we have rower calories, sit-ups, and ring rows.

Wednesday

Crossfit  – Wave Loading Leg Day

Our strength piece for today comes in the form of wave loaded back squats. In this style of training the intent is to make the first wave as a warm-up for the second wave of the same rep scheme. Our conditioning will finish off the legs with dumbbell front squats and hand-release push-ups.

Burn 
It’s thrusters and running today! Our goal is to stay unbroken on the thrusters and push the pace on the 200 meter runs.

Thursday

Crossfit –  Core Crushing Sweat Session

Today’s workout will be a long sweat session of core work and rowing. We have Turkish get-ups, dumbbell hollow flutter kicks, and plate ground to overhead.

Burn 
You’ll have a little bit of everything in today’s conditioning. Our 10 minute AMRAP includes box dips,  tuck-ups, dumbbell deadlifts, and box jump-overs.

 

Friday

Crossfit  – Benchmark WOD “Rannie”

Today’s benchmark workout is a twist on the the classic “Annie” workout that we all love. Athletes will do the normal “Annie” workout of sit-ups and double-unders with a 400 meter run after each set.

Burn 
It’s return of the partner WOD. Each athlete group will accumulate 3000 meters on the rower. While one partner is rowing the other partner will be working on other “exciting” activities!

 

Saturday

 8am Crossfit / Level 2

Level 2 and 8am have an awesome 10 minute AMRAP to finish up the training week. Athletes will need to find a barbell weight today for the workout that they can complete 10 reps of unbroken push press without much stress. Other movements in the workout include back rack lunges and plate ground to overhead.

Our level 2 class will get a nice push-pull finisher of dumbbell bench press and dumbbell rows.

Burn
Our interval style workout will be performed on a five minute running clock. Every five minutes an athlete will complete wall balls, running, up-downs, and dumbbell hang power cleans.

Week In Preview, May 16th, 2021

“There are some values that you should never compromise on to stay true to yourself; you should be brave to stand up for what you truly believe in even if you stand alone.”

 – Roy T. Bennett


MEMORIAL “MURPH” MAYHEM

Memorial Day, May 31 (One WOD, Each Location) + Post-Murph Party at West

North Location: 8:00 am

West Location: 9:00 am


*All CFK members are welcome! CrossFit, Burn, CFKGo, Weightlifting, if you have a CFK membership, we hope you join us for the WOD. We’ll have scaling options for everyone, regardless of skill and fitness level

When the Murph WOD is complete we’ll be hanging out at West until around noon for some food and fun. It’ll be Potluck style, BYOM (Bring Your Own Meat) for the grill, bring your own sides, CFK will supply some ice-cold ones to sip on, but if you have a personal preference, feel free to bring that too!

Weekly WODs: 

Monday

Crossfit  –  Muscle Up Buttercup

The shoulders are gonna get their fair share of work in today. We have a three round workout of ring muscle-ups paired with overhead squats. The idea of this workout is to pick a vertical pulling option that you can move with confidence through. In the workout, you shouldn’t be standing around staring at the rings! Pick wisely.

Burn 
Don’t leave your legs at home! You’ll need them. We have an 18 minute AMRAP of air squats, running, and box jumps. 

Tuesday

Crossfit  – Murph Prep Sweat Session

Our workout is a long grinder in EMOM format. Today’s workout combines some of the movements you’ll see in Murph including running and push-ups. Additional movements include v-ups and tuck-ups. The reps for the push-ups should be performed with great technique throughout the entire workout.

Burn 
It’s time to dust off the dumbbells in today’s burn. Our three round workout has dumbbell deadlifts, sit-ups, hang power cleans and up-downs.

Wednesday

Crossfit  – Hinge/Pull

It’s all hinges and pulls today in our workout. We kick class off with 5 sets of 5 sumo deadlifts as we build to a heavy set of 5. Our conditioning will have a lot of hinging. We have dumbbell up-downs, dumbbell sumo deadlifts, and box jumps. You’ll be contemplating if your feet will clear the box after all these posterior chain dominant dumbbell movements.

Burn 
Kettlebell pump session headed your way! We have alternating kettlebell lunges, push-ups, and Russian Swings in our EMOM today.

Thursday

Crossfit –  Strict Strength Day

We’ve got lots of sweat and strength planned for today’s workout. Our workout is three 8-minute EMOMs with an athlete’s choice cardio option, pull-ups, and strict press.

Burn 
Today’s back builder is an interval style workout of ring rows, rower calories, and wall balls.

 

Friday

Crossfit  – Single-Leg Showdown

Your legs will most likely be quivering on the ride home from the gym today. We’ll start class today with EMOM of pistol practice and get the joints moving for our conditioning. Today’s workout is a descending ladder of burpees, single dumbbell box step-ups, and double-unders.

Burn 
Today’s workout will be fun because we’ll be rocking out with the alternating sit-through. Other movements include biking and dumbbell push press.

Saturday

 8am Crossfit

“Holleyman” must have been a “bad mamma jamma” because today’s workout is! We’ll have a short warm-up and get right after our workout in both level 2 and Crossfit. We will be performing 20 rounds of snatches, handstand push-ups, and wall balls. Fear not! We also have an additional five rounds of air squats and wall ball ground to overheads.

Level 2 will prep for the conditioning with a snatch pull and power snatch complex.

Burn
Today’s workout is triple the fun with triple the amount of AMRAPs. Athletes will be getting after some burpees, plate ground to overhead and plate hops.