CFK Weekly: February 12, 2023

The 2023 CrossFit Open is HERE!

Week 1 is Here!

It is Time! The Open is upon us! It is time to push ourselves & see how we can stack up against one another. So here is the where and how…

Week 1 – Friday 2/17 Open WOD for all CF classes

               Friday Night Lights at West starting at 5pm, first heat 5:30pm, other heats TBD (Based on WOD Length)
               4PM CrossFit is the only class that evening.. Join us for the Open Workouts!
               “Max out Friday” – Wes and the Weightlifters will be at West for a Heavy Training Session
               North Evening Schedule – 4pm CF, 5-6pm Open gym, 6pm Burn
Week 2 – Friday 2/24 Open WOD for all CF classes
               Friday Night Lights at North starting at 5pm, first heat 5;30pm, other
               heats TBD
               West – Normal Schedule
               North – No PM Classes
               “Max out Friday” at North
Week 3 – Same as Week 1
Don’t forget to register (CLICK HERE)… We will be Drafting Teams via signed up members soon!

Programming Sneak Peek!


E2MOM of Snatches today! The our Threshold Metcon is going to be full body work, do your hand care!


EMOM Stations today with Front Squats. Then we are going to finish off with some core work!


Partner WOD Today! We are going overhead and getting some time on the rower.


Open Prep Work today!


Open WOD 23.1!!! You’ll know when we know! Still need to sign up (I do things last minute too).. Click HERE


3 Rounds of a Pacer Metcon!

Introducing CFK’s… 225 Club

What is 225 Club?

  • It’s no secret that with consistency comes results & we know that our program will deliver results! 225 Club is just that, celebrating consistency. In order to become part of the 225 Club athletes must attend 225 in-person Coached Classes in the 2023 Calendar Year (Jan 1 – Dec 31).

For those athletes who make the 225 Club, we are going to kick off 2024 with a live video drawing where we are going to give away One: 1-Year Membership! We will have a tracker available in the Wodify App so you can monitor your progress! (Official tallying of 225 Members will be verified before drawing.)

CFK is Introducing Membership add on option(s) for those look to make the most of their training & lifestyles!

Introducing: CFK Nutrition Support Center

The phrase “abs are made in the kitchen” is a bit of a cliché, but holds some truth.

We are in the gym for an hour or so per day. Everyone works very hard, but the other cliché “you can’t out train a bad diet” holds true as well.

The word “diet” itself means many things to many people and often carries a pretty negative connotation. We prefer to call it a “healthy lifestyle” or “eating clean”. Those terms may also be a little vague and that’s where we want to help.

We want to provide an opportunity, a space to start getting guidance on your nutrition. Somewhere to get a level of accountability, feedback, meal ideas, even help at the grocery store.

We want all your hard work in the gym each day to be as beneficial as possible. But also to do it in a healthy and sustainable way.

This group isn’t meant to be one-on-one nutrition coaching, but that option is available as well. Inquire to [email protected] or [email protected]

For those looking for 1-on-1 Nutrition Coaching: Coach Jody is here for you!

Introducing: CFK Build

What is CFK Build

  • Build is a membership add-on option for those who are looking to add a layer of Hypertrophy (Body Building) to their training. This program is designed to be complimentary to your Programming in CrossFit.
  • So what does that mean and how do this work?
    • CFK Build is a program that takes into account what we do in class. Each week this program will consist of 3 Workouts (4-6 Exercises) and a recommended day that these lifts will compliment and work with CrossFit’s programming not obstruct your week.
  • How much is it?
    • You can add this Program to your monthly membership for $15 a month billed on the same day as your current membership!

Any Questions for the Build Program?

Email ([email protected]) or speak with me after class.

Introducing: CFK Endurance

What is CFK Endurance?

  • 3 Days a Week of Structured Running Programming from 5k to Marathon
  • Over the winter we will focus on building the engine aiming at peaking for…
    • Covenant Health Knoxville Marathon which has a number of distance options. 5k to Marathon. We have some teams coming together for the Marathon Relay!
  • This program is a add-on option and is $15 a Month billed on the same day as your current membership! Workouts will be loaded into WODIFY for you to see weekly!

Any Questions for the Endurance Program?

Email ([email protected]) or speak with me after class!

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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