CFK Weekly: October 2, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.


Programming Sneak Peek!

Monday:

Starting off the week with some strength, 5×3 Strict Press! The following Metcon adds some heavy pulling with a different press motion.

Tuesday:

Intervals today! These are intended to be done at an aggressive pace and we are accumulating reps of a gymnastics skill. Can you repeat similar efforts after some rest?

Wednesday:

Building 5×2 Front Squats. Can you hit the 85 – 90% range of your 1RM? Hopefully you got to master the Med Ball Clean last week, it’ll come in handy for the Metcon.

Thursday:

We all know that Mobility & Accessory work is important, so lets kick off today and learn about those. Then we have 6 Rounds of a Pulling Threshold Metcon.

Friday:

Starting the day with some team effort. Then we will continue the theme with a Partner Chipper; the work is always better when you have someone to tag in.

Saturday:

EMOM for Reps! Today is a great day to get as much work in as you feel like! We have a balanced yet challenging WOD that can showcase your strong movements.


Save the Date: Barbell for Boobs WOD

Saturday – October 15th @ 9AM

One Class Each Location! More Details to Follow!


Save the Date: The Witches WOD

Date: October 29th, 2022

Location: West

Time: 9:00AM

3 Person Same Sex Teams! Grab your partners and mark the date!

Click here for further details. (Including Shirt Order Form & Team Sign Ups)


CFK Weightlifters!!


October 8th! We are heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

]If you are competing we look forward to cheering you on! We invite our Members to come our and support your fellow athletes! In case you ae late to the party and aren’t competing but this peaks your interest, come to Weightlifting mid-week Wednesdays: North @ 6:30pm and West @ 7:00pm. Also Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Free! 8 Week Running Program Plus Hot to Trot 5K/10K & Volunteer Sign Up

Splashing (err… handing out water to) thirsty runners is a CFK Thanksgiving Day Tradition!

Since inception of the race, CFK has been handing out water and cheering folks on as they run and walk down Parkside Drive at the crack of dawn to welcome in the Thanksgiving holiday. Please join us either by participating in the race (see below for discount code), or helping out at the water table!

If racing, make sure to join CFK’s team by specifying “CrossFit Knoxville” as your team on the registration page.

If this will be your First 5k/10k or you are looking for a plan to PR!

Coach Stephen has put together a 8-Week 5k Training Plan for you to follow!

8-Week Program Here & follow along in Wodify Weekly under CFK Endurance, there will be helpful videos posted throughout the program!

  • When: Thanksgiving Day (Thursday, November 24)
  • Where: Turkey Creek (Race starts at Fleet Feet, Water Table is at Steak ‘n Shake)
  • Time:
    • Water Table Set-up: 7:00 am
    • Race Start: 7:30 am
  • Race Sign-up: https://runsignup.com/Race/TN/Knoxville/HottoTrot
    • Use Discount code CFKnox5 at checkout for $5 off registration (CFK folks only please)
    • Specify team “CrossFit Knoxville”!
  • Volunteer Water Table Sign-up – Friends and family welcome!!
    • There are thousands of runners/walkers each year, and they’re all thirsty! We need plenty of helping hands so if you’re not racing and would like to help, please see the info below to sign-up.
    • Clink the Link Here to Volunteer!

 

*If volunteering at the water table, make sure to wear rain boots as the water can get chilly when it spills.. Coffee will be provided!


Volunteer Info:

  • Meet at 7:00 am at Steak ‘n Shake parking lot in Turkey Creek to get the table set-up by 7:30 am
  • The race starts at 7:30 am, and usually ends around 9:30 am
  • Check the weather and wear warm clothes and rain boots for water spills
  • Coffee will be provided, as well as copious amounts of high fives, fist bumps, and warm hugs!

The Witches WOD: October 29th, 2022

The Witches WOD

October 29, 2022 – 9:00AM

Location: West

The Witches WOD: Join us for our next in house partner competition! This page will contain the relevant information and links leading up to the WOD so as more information comes available check back here for more details.

Teams of 3 (Same Sex) there will be Rx and Scaled divisions for M/F. If you are looking for a team or an additional partner to complete your team look to the sign up sheet to help fill in or have a coach help you find your mate(s).

Rx Standards:

  • Ability to do Wall Balls Males(20) / Females (14)
  • Ability to do unassisted body weight Pull Ups

Team Sign Up Sheet Here! 

 

Tee Shirt Order Form

 

Click this link to place your Shirt Order! Orders must be submitted by Noon (12:00PM) Friday, October 14, 2022. Follow the instructions on the form for ordering multiples.

CFK Weekly: September 11, 2022

Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!


Programming Sneak Peek!

Monday:

Starting the week with a familiar OH Complex! Then we will have a spicy multi round AMRAP that will have your legs and lungs on fire. Get ready to jump today!

Tuesday:

We are going to spend some time working on you skills upside-down and/or your comfort at getting upside-down. Our AMRAP today is going to test how well we can judge our Threshold when the WOD gets a little longer.

Wednesday:

Who doesn’t love a good complex? Squat Snatches today with an additional OH Squat. Let’s see what you can build up too. Then we’ll hit a EMOM that is will have you cycling your barbell.

Thursday:

Time to Test! We know what your 1k Row is so now we can see how you can stretch that pace out. Then we will have time to get a solid pump in!

Friday:

Grab your Partner! We have a fun Chipper with some Clean & Jerks as well as Gymnastic Skills!

Saturday:

We are taking a few Favorites and putting them together!



Save the Date and Reserve your Spot!

Only 12 Spots Available: Reserve Here!

Ready to UNLOCK Your Squat Mobility???
Plan to be at CrossFit Knoxville West for our squat mobility workshop with Dr. Blake Bohanan of Shift Performance Therapy (AKA Coach Blake)!
You will learn:
1. What is holding back your squat.
2. How to unlock your squat mobility.
3. How to continue squatting through injuries.
Expect to leave with a better understanding of the elements of squat mobility and a specific tailored routine to improve your squat!

Squat Mobility Workshop (2).jpg


IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.



Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: August 28, 2022

Programming Sneak Peek!

Monday:

Let’s get some weight over head today, and get yourself under the Bar. Snatch Complex with OH Squats! The Metcon is going to keep the bar Over Head and let you accumulate reps over a box.

Tuesday:

This is Chipper is almost guaranteed to have something you like and something you want/need to work on! Pacing this one well will keep you moving today!

Wednesday:

Wave Loading Deadlifts. We introduced working on percentages last week and we are keeping that rolling with deadlifts today. Check your Wodify history for this one. The Metcon after will have us accumulating some big sets and working on a gymnastics skill.

Thursday:

Start with Accessories that compliment our work today. Row, Row, Row your “Boat”. Can you hit some consistent or negative splits? maybe you’ll hit a new personal best!

Friday:

We have multiple rounds for time today! Get ready for some Wall Balls. This Sprinty Threshold Metcon will test your legs ability to flush lactate. So attack the rounds and don’t stop moving.

Saturday:

Clean and Jerks on a Saturday in teams of 3. This may seem like a load of reps to get done but that’s what friends are for!



North Scheduling Shift: Effective 8/29/22

Due to popular demand: 7:30Am Crossfit is being moved back to 8:00Am Crossfit.

Saturdays 10:15Am Crossfit at North only will be canceled moving forward. We look forward to seeing y’all in the 8Am Crossfit.


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, July 31, 2022

Programming Sneak Peek!

This week we are going to expand on the workouts a bit to give you a chance to better prepare for the week ahead and plan for the stimulus to help you maximize long-term results!
-Monday: Front Squats Today! Continuing on our Strength Cycle getting ready for the CFK Total. We are going to follow this up with some 400m repeats… This will present an awesome opportunity to truly get faster! 
-Tuesday: 5 Rounds with lots of “pulling” today. This longer Threshold workout (don’t worry we have built in rest) will test your ability to repeat efforts and get some high volume work in! P.S. Shave down those calluses.
-Wednesday: Bench!!! Let’s balance out all of that pulling from Tuesday with some push. 5 x 2 on the Bench. The following AMRAP will be a spicy and fast shoulder and quad burner!
-Thursday: 5 Rounds today. This one is going to get your heart rate up and challenge you to hit big sets (Threshold ability with each movement) in order to keep up with the clock. Don’t worry you get rest time built in today too!
-Friday: Deadlifts today! Let’s get that deadlift technique down before the CFK Total, with these deadlifts form is everything. The post strength Metcon is going to challenge your grip and ability to keep yourself moving. None of the rep schemes are very big but don’t let that fool you. 
-Saturday: Partner WOD on a Saturday! Let’s get out the Sandbags! Partners are going to be working the whole time as they grind their way through a carry while the other get to move a barbell, do some rope climbs, and box jumps!

Introducing… Coach Lindsey!

CFK would like to introduce you to the newest member of our coaching team!  Meet Coach Lindsey!  She, her husband Joey and daughter Raelyn recently moved to East TN from Texas and have joined us at CFK North.  Lindsey has been a part of CrossFit and coached for over a decade.  She has not only her CrossFit Level 1 and Level 2, but many other fitness certifications as well, including being an OPEX Coach. She has formal education in both Athletic Training and Kinesiology, along with practical application working in both those fields.

The part Lindsey is most humble about is her decorated athletic background.  Lindsey is a four time Regionals athlete, three times as a member of a team and also once as an individual athlete.  In 2021 she also competed at Nationals of the Tactical Games.  Needless to say we are very excited to have her as not only a part of our coaching team, but also our community.  She has a great deal of knowledge and athletic experience, but also many years being a part of a CrossFit community and understands what helps make them great!  Welcome to the team Lindsey!



Save the Date: CFK TOTAL

Friday Night Lights: West August 12th & North August 19th

Let’s celebrate as we wrap up our strength cycle with a special high energy Friday Nights Lights version of the “CrossFit Total”!

8/12 at West starting at 6:30pm, feel free to show up at 6pm to start warming up in the downstairs

8/19 at North starting at 5:30pm, feel free to show up at 5pm to start warming up in the weightlifting area
Drinks and snacks will be provided, the amazing Chelsea Donaldson, a.k.a. “chubby_behem0th” will be baking up a storm for us yet again!!
Prizes for top 3 male/female athletes!
Sign up sheets coming soon!  Don’t miss this awesome opportunity to get together with the community, move some heavy weights and enjoy delicious treats!!!


Bristol Burnout

Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly, May 1, 2022

MURPH T-Shirt Pre-Order!

Click here to order your shirt! Last day to order is May 10!!!

Programming Sneak Peek!

More heavy singles this week! We are a pretty cool week of workouts coming up, lets check out some deets:

Monday: Some form of “DT”, but with dumbbells?!

Tuesday: Heavy Push Press!

Wednesday: Heavy Overhead Squat!

Thursday: All the glutes and abs!

Friday: Snatches and Burpees!

Saturday: A nice long sweaty Saturday workout to kick off the weekend!

This week is going to be awesome CFK, you do not want to miss out on any of the gainz to be made!

We will see you in class!

Coach D, out!

Sunday Run-day! Click here for Group Run Schedule

Save the Date! Memorial Day MUPRH | Monday, May 30 | 8 AM (both locations)


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD is happening on Saturdays at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

Have friends sign a waiver beforehand to save time!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

 


 

 


 

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