Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

Week In Preview, October 17th, 2021

“There is no greater agony than bearing an untold story inside you”

– Maya Angelou

 


Upcoming Events:

This Saturday: Lakeshore Park WOD, 9am
*Both gyms will be closed, please come join us! This will be a fun workout for any age/fitness level, so bring your kids, friends and neighbors!
This Sunday: Rainbow Falls hike
Please RSVP HERE if you’re planning to attend. We’ll meet at North at 7am and drive from there. Plan for an all-day event, so bring lots of food and water!

Weekly WODs: 

Monday

Crossfit  – Overhead Complex + Barbell Interval Sprints
Strict Press, Push Press, and Push Jerks in our strength complex, followed by 10 rounds of push jerks and up-downs, in short sprint interval format. Shooting for 0:30-0:45 of work each round, with 0:30 rest.
Burn – 
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP 1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-

Tuesday

Crossfit  –  Cleans, Double-Unders, and Sit-ups
We’ll start with some barbell strength and skill work in the form of a clean complex, then rock through a 2-part workout comprised of cleans, sit-ups, and dubs.
Burn 
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters + 8 Burpees Over DB + 10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters + 6 Burpees Over DB + 8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters + 4 Burpees Over DB + 6 Left Arm DB Thrusters

Wednesday

Crossfit – Squat Day + “Trident”
Squats will continue the tempo format, progressing this week to 4×5 @ 21X1. Then, we’ll hit our benchmark WOD “Trident” which consists of the BRUTAL combination of Wall Balls and Rowing. Get those legs ready!!
Burn 
AMRAP x 16 MINUTES
20 Russian KB Swings
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold

Thursday

Crossfit – Long, Sweaty EMOM
We’ve got a 20:00 EMOM filled with running, lunges, and ground-to-overheads, followed by some Thursday Body Armor! As always, we can use Thursday as active recovery, or if you’re feeling good hit it hard!
Burn
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run

Friday

Crossfit  – Bench Press + Push-Pull Metcon (Rope Climbs!)
We’ll be climbing the ropes today, so wear long socks, pants, or other shin protection! Many scaling options available, so if you’ve never climbed a rope before don’t sweat it! We’ll get a great upper body pump and have some fun with this one!
Burn
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Plate G2O
20 Plate Lunges
-14:00 Time Cap-

Saturday – Both Locations CLOSED!

Come join us at 9am for a park workout at Lakeshore Park! All are welcome, so bring friends and family!

Week In Preview, September 26th, 2021

“When you give joy to other people, you get more joy in return. You should give a good thought to happiness that you can give out.” 

-Eleanor Roosevelt

 


Supplement Spotlight

If you aren’t already taking a fish oil supplement you need to get on that as soon as possible! The acronym SAD not only is an abbreviation for the Standard American Diet, but explains what it really is… SAD!! The American diet includes an abundance of  omega-6 fats. Over consumption of these types of fats lead to poor recovery and inflammation. 

We can not stress enough how important it is to start Omega-3 supplementation! Do it for your heart health and also for recovery after that next tough WOD!


Weekly WODs: 

Monday

Crossfit  – Tempo Back Squats + Seven Minutes In Heaven
We’ll be fixing our back squat technique and building great positions at the beginning of class. Our conditioning for today is an ascending ladder of up downs over the bar, front squats, and kettlebell swings. If you thought things were tough in round 1 just wait until round 3 of our AMRAPs.
Burn – Benchmark WOD “Mike Tyson”
3 Rounds For Time
15 Burpees
30 Wall Balls (20/14)
90 DU

Tuesday

Crossfit  – Tempo Bench Day + Bar Brawl
We open the day up by bringing out the benches. Our focus will be to own tension in elbow position across each set of our tempo bench press. Today’s conditioning is fight gone bad style where athletes will complete four movements for max reps in one minute. The idea here is to be consistent across rounds and not get in over your head during round one of three.
Burn 
EMOM x 15 MINUTES 
MIN 1 – 15/12 Cal. Bike 
MIN 2 – 7 Single DB  
Lunge-Lunge-Squat* 
MIN 3 – 9 Box Jumps** 
*1 REP = Right Side Lunge +  Left Side Lunge + Squat 

Wednesday

Crossfit – Quad Bomb
Today’s strength and conditioning will wake your quads up so get ready! Our strength session today involves strengthening the receiving position of the snatch with behind the neck presses and hang power snatches. We’ll send up a prayer for your quads as we complete 10 rounds of goblet squats and dumbbell snatches in our conditioning.
Burn 
AMRAP x 6 MINUTES 
6/6 KB Strict Press* 
6 KB Sumo Deadlift High  Pulls 
-Rest 2:00- 
AMRAP x 6 MINUTES 
8/6 Cal. Row 
6 Burpees 

Thursday

Crossfit – Sandbag Sweat
Ready to sweat? We’ll be pulling out the sandbags for running intervals, good mornings, and static holds. You’ll have 5, five minute rounds and that will force you to work hard to earn your rest.
Burn
3 ROUNDS FOR TIME 
400m Run 
30 DB Hang Power Cleans 50m DB Farmer Carry 30 Air Squats 
-15:00 Hard Cap- 
(Score is Time) 

Friday

Crossfit  – Saved By The Bell
Today’s workout is in a unique format that allows athletes to work for a two minutes followed by one minute of rest. During the working periods athletes will complete chunks of a large chipper style workout. Athletes will use as many rounds as possible to complete 60 shoulder to overheads, 80 sit-ups, and 100 box jump overs.
Burn – Benchmark WOD “Burn Meets Christine”
3 Rounds For Time
500m/400m Row
15 KB/DB Deadlifts
21 Box Jumps
Saturday
 Crossfit
You could say things are going to be quite grippy today! We begin class building to a heavy double in the the hang squat clean. We’ll follow it up with a nice sweat session of heavy hang squat cleans, farmer’s carries, and rowing. The weight on the bar should allow you to knockout the hang squat cleans in no more than 2 sets.
Level two will be leveling up their skills with the strict toes to bar.
Burn
AMRAP x 12 MINUTES 
5-10-15…and so on Med. Ball Squat Cleans 
10-20-30…and so on Double-Unders 

Week In Preview, September 19th, 2021

Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.” 

-Maya Angelou


Supplement Spotlight

Does your multi-vitamin pack a punch? Puori’s multi-vitamin  and mineral supplement promotes energy, vision health, and combats oxidative stress from our daily routines. Since this supplement also supplies the body with important B vitamins you can be sure that your hair, skin, and nails will also benefit. If you’re looking for a broad spectrum multivitamin and mineral supplement remember we have these on the shelves!


Weekly WODs: 

Monday

Crossfit  – Overhead Complex + Air Bike Assault
Today’s workout will consist of an overhead complex followed by a conditioning piece. In our complex we will be focusing on the strict press and push press. Athletes should be aware that when weights get heavy in the complex they must fight the desire to “dip and drive” through the strict press. Our conditioning will focus on the athletes ability to keep consistent RPM efforts on the bike as well as barbell cycling in the shoulder to overhead.
Burn – 
EMOM x 4
:30 Ring Row
:30 Ring Row Hold
Rest :30 –
EMOM x 4
:30 Push Ups
:30 Plank Hold
Rest :30 –
EMOM x 4
:30 Air Squats
:30 Bottom of Squat Hold
Rest :30 
EMOM x 4
:45 Burpees
:15 Rest

Tuesday

Crossfit  -Squat Day + 11:11
The only thing you’ll be wishing for in this workout is for it to be over! We’ve got a sprint style workout planned for day 2. Athletes should expect to see double-unders, up-downs, and back squats. You’ll be surprised at how high volume back squats disrupt your ability to perform large sets of up-downs.
Burn 
For Time
50/40 Cal Bike
50 Walking Lunges
150 Doubles
50 Walking Lunges
50/40 Cal Bike
16:00 CAP

Wednesday

Crossfit – Dumbbell Doozy
It’s all about those posterior chain gains in today’s workout! We’ve got a strength session dedicated to lunges, Romanian deadlifts, and bridge ups. Our posterior pump session doesn’t end there! Our conditioning workout is full of all the lunges, sumo deadlifts, and all the rowing you could ever want.
Burn 
2 Sets
AMRAP x 6
6 DB Deadlifts
4 DB Strict Press
2 Devils Press
Rest 2:00 –

Thursday

Crossfit – Sandbag Chipper
It’s another Thursday sweat session! Today’s workout is a 24 minute grinder filled with box jumps, sandbag carries, and running. It’s a good day to find a box height you move well with opposed to one that may be too high for you! Moving well does not necessarily mean moving fast! We are looking for high quality reps today.
Burn
EMOM x 8
Min 1: 200m Run
Min 2: KB Front Rack Hold
Rest 2:00
EMOM x 8
Min 1: 20 Plate Ground To Overhead
Min 2: Bar Hang

Friday

Crossfit  – Week 1 Bench Press Strength Cycle + Wall Ball Intervals
We start day 5 with everyone’s favorite upper body exercise! Our bench press will be performed at a tempo to increase stability and strength. It’s important to understand performing movements slowly allows athletes to build the appropriate motor patterns to protect them long term. Those that lift the longest most likely will be the strongest! Our conditioning consists of wall balls and push-ups!
Burn 
AMRAP x 10
15/10 Cal Row
10 Up Down Box Jump Over
15 Sit Ups
10 Box Dips

Saturday

 Crossfit
Today’s strength and conditioning will begin with tempo snatch grip deadlifts followed by a conditioning piece. Our conditioning is 2 rounds for time of sit-ups, hang power snatches, and rowing. We’ll want to pick a weight on the barbell we are comfortable cycling for more than 10 reps at a time.
Level two has an added skill session of toes to bar development.
Burn
Every 2:00 x 6 sets
100m Run
20 KB Sumo DL HP
30 Double Unders

Week In Preview, September 12th, 2021

“Before I learned the art, a punch was just a punch, and a kick, just a kick. After I learned the art, a punch was no longer a punch, a kick, no longer a kick. Now that I understand the art, a punch is just a punch and a kick is just a kick.”

-Bruce Lee


Save The Date

Don’t forget to RSVP to our picnic event at Melton Hill in Oak Ridge! We’ll supply the burgers and buns just don’t forget to bring your favorite sides and beverages!
Click HERE

A Special Note from Coach David…

“Happy Sunday Athletes! Quick comment about this week coming up. So we just finished out 10RM cycle for the Back Squat, Deadlift, and Strict Press. We saw PRs across the board, so be sure to give yourself a high five and pat on the back for your hard work and progress! This week we will take a break from anything specific before diving into our next strength cycle (more about that to come). We are going to do some stuff this week we haven’t had the opportunity to in a little while, so lets have some fun with it! Sweat it out, enjoy coming in to train, move a barbell, and get after it!”

Weekly WODs: 

Monday

Crossfit  – Snatch Complex + Burpee Snatch Burnout
We’ll take the first few minutes of class to establish a moderately heavy  power snatch, snatch balance, and overhead squat  complex. The purpose of this complex is to drill speed under the bar and receiving positions in the snatch. Our workout for day one is ten rounds of snatches and burpees.
Burn – Benchmark WOD “Big Mac”
For Time
600m Run
40 Box Jump Over
40 Alt. DB Snatches
300m Run
20 Box Jump Over
20 Alt. DB Snatch
150m Run
-14:00 Cap-

Tuesday

Crossfit  – Atlas’s EMOM
It’s a good idea to prep the shoulders with mobility bands before jumping into today’s workout. We have an alternating EMOM of wall walks, thrusters, and double-unders. A pro-tip for this workout is to make sure that the shoulders are relaxed throughout the longer sets of double-unders.
Burn 
EMOM x 15:00
MIN1: 15/12 Cal Bike
MIN2: 15 KB Suitcase DL
MIN3: :45 Double KB Front Rack Hold

Wednesday

Crossfit –  3 Round Burner
Our workout for today will send your heart off to the races! Our three round workout includes sit-ups, slam balls, and hang squat cleans. There will be no score on today’s workout.
Burn 
AMRAP x 12 MIN
8 Double DB Hang Power Clean
16 Double DB Front Rack Lunge
24 Double Under

Thursday

Crossfit – Gymnastic Pull Of Choice
Our twenty minute sweat fest will give athletes an opportunity to pick their own individual gymnastics pulling option. Our workout will also include bike calories, rope climbs, and kettlebell suitcase carries. The carries will tax your grip so be sure you are prepared to climb the rope when the time comes.
Burn
Every 60 seconds x 10 sets
50m Sprint
Rest 2:00
Not For Time
400m Sandbag Carry (hold however)

Friday

Crossfit  – Benchmark WOD “Diane”
Diane or 45 head smashes for time? You decide! Our deadlift and handstand push-up WOD will test each athletes ability to brace their core under fatigue. The deadlifts will tax the midline and give any athlete a difficult time maintaining stability on the wall.
Burn 
EMOM x 15 
Min1: Sit Ups
Min2: Burpees
Min3: Cal row
Min4: Air squat
Min5: Kettlebell Swing

Saturday

 Crossfit – “Straight 100”
Another day, another benchmark. We have 100 reps of rower calories, wall balls, and box jumps. You’ll be able to claim your title as the quad god after this one!
Level 2 will also have an added strength session of paused front squats and a skill session of toes to bar development.
Burn
Partner Workout
Buy In: 200m Farmers Carry (switch every 50m)
60 Push Ups (split evenly)
50 Ring Rows (split evenly)
40 Synchro Lunges
Cash Out: 200m Farmers Carry (switch every 50m)

16:00 CAP

Week In Preview, September 5th, 2021

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” 

– Les Brown


Supplement Spotlight

Do you get down with the D? 

If you don’t you’re missing out! Vitamin D not only plays critical roles in bone health, but supports immunity and muscle function. Some studies state that nearly 42% of Americans are Vitamin D deficient.

 


Weekly WODs: 

Monday

Crossfit  – Honor The Thirteen
 In today’s workout we’ll honor the soldiers, sailors, and Marines who were lost in the cowardly Kabul attacks. We’ll be performing a Hero WOD to pay our respects. Bring your best effort and honor the fallen with 8 rounds of wall balls, rowing, and toes to bar.
Burn 
For Time
400m Run
30 Alt. DB Snatch
300m Run
26 Alt. DB Snatch
200m Run
20 Alt. DB Snatch
100m Run
16 Alt. DB Snatch
50m Run
10 Alt. DB Snatch
-16:00 Cap-

Tuesday

Crossfit  – Deadlift Test Day + Rowing Pains
We are retesting our 10 rep max deadlift today along with performing a sprint style workout. Today’s chipper is all spice and nothing nice. Athletes will have a calorie row that is book-ended by high volume deadlifts. If you aren’t holding your hammies after this one you did it wrong!
Burn 
5 MIN AMRAP
3 Manmakers
6/4 Cal Bike/Row
-Rest 2:00-
Repeat

Wednesday

Crossfit – Strict Press Test Day + Double Down
Another day, another test! We’ll be hitting the heaviest 10 rep strict press possible followed by a 4 set sweat session.  Get ready for strict press, plate ground to overhead, and double-unders!
Burn 
AMRAP x 13:00
10 Up Downs
15 Push Ups
20 DB FR Lunges

Thursday

Crossfit – Pull N’ Pray
We often board the rower and pull and pray without any regard to our pacing. Today’s session allows athletes to dial in pacing on the rower or bike to achieve more efficiency. We will also be developing our strict pulling skills with pull-ups and bar hangs. Athletes should be prepared to see specific guidance on stroke rate and RPMs for this workout.
Burn
3 Rounds For Time
20/15 Cal Bike/Row
10/10 Suitcase DL
25 Sit Ups
-14:00 CAP-

Friday

Crossfit  – Squat Test Day + Leadpipe
Some athletes may not be sure if we are testing cardiovascular endurance or strength in today’s back squat test. We’ll be breathing heavy and trying to maintain our bracing throughout all 1o reps of our test today. Our conditioning for today is gonna make the legs heavy! We have running intervals, walking lunges, up-downs, and Russian Swings in our post-strength sweat session.
Burn 
EMOM x 15:00
MIN1: KB Front Rack Hold
MIN2: Up-Downs
MIN3: Ring Row
MIN4: Air Squat
MIN5: Plate Ground to OH

Saturday

 Crossfit 
Today we remember 9/11 with our annual WOD! This workout is a long grind of barbell movements, gymnastics, rowing, and running. Today’s workout is “get in where you fit it” and we are more concerned with quality movement than being on the leaderboard.
Burn
Every 3:00 x 5 rounds
40 Double Unders
10 DB Push Press
10 Box Jumps

Week In Preview, August 8th, 2021

“It’s not about having enough time, it’s about making enough time.” 
-Rachael Bermingham

Thursday’s New Theme

Aerobic Capacity

What does that mean? What is Aerobic Capacity? In the most simple terms, aerobic capacity is your work capacity; how much activity you can do and for how long. Increasing your aerobic capacity, or work capacity, is crucial to not only getting better at Crossfit, but getting better at real life. One of the easiest to understand examples of it helping you in real life is this: imagine you’re being chased, if you can run for a longer period of time than the person chasing you, then you’ve possibly saved your life. In Crossfit, Rich Froning has been known to work for very long periods of time at a lower lactic acid threshold and heart rate than the average athlete. Why is that? Rich has spent time doing the “non-sexy” training to increase his work capacity. Thursdays are going to be the days where you have two options, either push hard to have a tough workout, or take it easy and allow your body to recover. Either way, you’re going to increase your work capacity.

Let’s get it!


Weekly WODs: 

Monday

Crossfit  – Balls to the Wall
It doesn’t get much better than a 1k buy-in to a leg day slay fest! Our workout begins with a 1k row followed by wall balls, deadlifts, and max sit-ups for the remainder of the clock. You’ll have two sets to complete so don’t smoke yourself on the first round.
Burn 
For Time
40-30-20
Cal Bike/Row
Alt. DB Snatch (Athlete Choice)
16:00 Cap

 

Tuesday

Crossfit  – Prep your Positions
The focus of today’s strength piece is to nail our first pull from the floor. Any deviation from the starting position in an olympic lift can cause an unstable catch or even worse a missed lift. Today’s conditioning is a 13 minute workout is intended to make athletes find their maximum sustainable pace.  Athletes should bring their ropes to class as well motivation to hang snatch and bike.
Burn 
Triple AMRAP
AMRAP x 6
7 Ring Row
7 Push Ups
14 Sit Ups
Rest 1:00
AMRAP x 4
5 Ring Row
5 Push Ups
10 Sit Ups
Rest 1:00
AMRAP x 2
3 Ring Row
3 Push Ups
6 Sit Ups

Wednesday

Crossfit – The 4×4
We’re earning sweat and rest in today’s conditioning. We have four, four minute intervals of sprints, up-downs over a bar, and front squats. The intent of this workout is to set a time to accomplish the work in each set and try to match it in the following sets. Let’s be consistent today!
Burn 
10 MIN AMRAP
4 Rounds
20 Air Squats
150m Run
*Time remaining, Max Plate G2OH, each break = 5 Burpees

Thursday

Crossfit – Airway Assault
Conditioning and capability go hand in hand. There’s no limiting factor in today’s workout except your will to push when things get tough. Athletes will either push the pace or pull back in today’s cardio intervals of machine calories and running. Find out what’s just beyond being uncomfortable today!
Burn
20:00 To Complete
4min – 3min – 2min – 1min*
(Pick a machine) 
*After each round complete:
20 Hollow Rocks
20 Glute Bridges
20 Banded Bicep Curls
20 Banded Tricep Extensions

Friday

Crossfit  – The Limiting Factor
Sixteen minutes is a fairly long time to stay moving in a Crossfit style workout. If it involves complex gymnastics then it can make it increasingly difficult. Our goal today is to pick a gymnastics break up strategy from the start and stay true to it. We have toes to bar, dumbbell hang power cleans, push press, and burpees.
Burn 
6 Rounds For Time
8 DB Squat Cleans
8 DB Push Press
10/7 Cal Bike
15:00 CAP

Saturday

 Crossfit  – Bestie Burnout
We’ve got 2 rounds and a lot of ground to cover in today’s WOD.  Our workout starts with a four minute running interval followed by plenty of wall balls and single-arm devil’s presses. It’s a partner WOD so make sure you call all your homies on Friday night so they are prepared for an early morning sweatfest.
Burn
3 Rounds
20 Wall Balls
40 Double-Unders
100m Farmers Carry
15:00 CAP

Week In Preview, August 1st, 2021

“Don’t watch the clock; do what it does. Keep going.”  
-Sam   Levenson

Weekly WODs: 

Monday

Crossfit  – Hinge / Pull
You’ll be finding your hamstrings in today’s workout for sure. We’ll take the first portion of class to work on endurance in the deadlift. Our conditioning for today is 5 rounds for time of a spicy kettlebell complex followed by abmat sit-ups.
Burn 
AMRAP x 16 MIN
200m Run
10 Alt Suitcase Lunges
20 Double Unders
10 Burpees

Tuesday

Crossfit  – Scarecrow
Your arms might be permanently stuck overhead after our AMRAP style workout. Today’s exercise prescription comes in the form of assault bikes, box jumps, and shoulder to overhead. Be ready for a long grind!
Burn 
15 MIN EMOM
Min 1: KB or DB Push Press
Min 2: 15 Cal On a Machine of Choice
Min 3: 15 Box Jumps
Wednesday
Crossfit –  3 x 12 Back Squat + Hell’s Kitchen
It’s not too often that we spend time working in the higher rep ranges for strength, but today’s back squat will have us under the bar for quite awhile. We begin class with 3 sets of 12 moderately heavy back squats followed by something spicy that Coach David cooked up. Get ready for devil’s presses and sprints!
Burn 
Triple AMRAP
AMRAP x 4 MINS
12 Ring Rows
12 Slam Balls
Rest 1:00
AMRAP x 3 MINS
8 Ring Rows
8 Slam Balls
Rest 1:00
AMRAP x 2 Mins
4 Ring Rows
4 Slam Balls

Thursday

Crossfit –  Pick Your Poison
We don’t have to make sweat angels and blow snot bubbles everyday to train effectively. Today’s workout can be taken two different ways. If an athlete wants to recover this workout is great, and if an athlete wants to go a little harder this workout can be equally effective. Athletes should expect to see some sandbag action, Turkish get-ups, double-unders, and static holds.
Burn
Every 3:00 x 5 Sets
15/12 Cal Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Up

Friday

Crossfit  – DREW WOD
Today we’ll be performing our annual Drew WOD! Come in and show your support.

 

Burn 
10 MIN AMRAP
100m run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups

Saturday

 Crossfit  – “The 300”
Good luck, Chuck! Today’s workout is a smoke show.  We have 100 reps of toes to bar, rower calories, and hang cleans. We’ll perform it “Murph” style where reps can be partitioned in any way an athlete chooses.
Burn
EMOM x 8 MIN
MIN 1: 12 Up Down Box Step Ups
MIN 2: 14/11 Cal Bike
-Rest 2:00-
EMOM x 8 MIN
MIN 1: 20 KB Sumo Deadlift High Pull
MIN 2: 14/11 Cal Bike

Drew WOD 2021 Scholarship Drive

On September 11th, 2018 our dear friend and athlete, Drew Perkerson, lost the battle he had been fighting with pancreatitis. We established a scholarship in his memory to enable more people to join our community, and carry on the joyful spirit of Drew.  So far, eight athletes have benefitted from this scholarship.

In order to keep this scholarship going, we are holding our annual Drew WOD Scholarship Fundraiser Drive on August 6th all day during classes.

At CFK, our mission statement is “to live, embody, and share total health and wellness within our community.” Drew definitely stood for that, and we want his legacy to be carried along.

We’ll take donations all day at each location to replenish scholarship funds. If anyone who would like to be a “sustaining contributor” you can tell us how much you’d like to contribute monthly, and we’ll add it to your membership fees.

All donations will go toward a scholarship for CFK membership, awarded to individuals who wouldn’t otherwise be able to afford membership, but demonstrate a strong desire to uphold CFK’s mission to live, embody and share total health and wellness.

We will not be selling a memorial t-shirt for this event – we request that whatever you would spend on a shirt go towards the scholarship instead.  If you have the Drew shirt from the original event in 2018, please wear that!

If you know anyone who would like to try CrossFit, and can’t afford a full membership, please let them know about the Drew Scholarship Fund, and encourage them to apply.  All they have to do is shoot an email to [email protected]!

The WOD is as follows:

Drew

3 rounds for time

25 minute time cap

37/25 Cal Row
25 Wall Balls (20/14)
16 Dumbbell Snatches (50/35)
2 Back Squats (315/225)
1 Deadlift (405/315)

Drew’s birthday was 3/5/81. We chose 3 rounds of 5 movements totaling 81 reps per round. We begin with a 37 calorie row, the age he was when we lost him. Heavy squats and deadlifts were some of his favorite movements. Though the weights seem heavy, they would only be around 80% for Drew, so suggested scaling will be to scale to 80% of your best squat and deadlift respectively.

For those who are new to CrossFit or do not regularly train CrossFit, we will have a scaled version:

3 rounds for time

25 minute time cap

20/15 calorie row
18 wall balls
12 DB snatches
2 back squats
1 deadlift

No prescribed weights, just something challenging but that you could do for 3-5 reps.

 

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