CFK Weekly: August 28, 2022

Programming Sneak Peek!


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.


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!


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.


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!


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.


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

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