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

Previous Post:

«