CFK Weekly, March 13, 2022

Programming Sneak Peek!

TWO programming insights this week!

Not only will we discuss this week’s workouts, but also release the workouts for the CFK Games!

1st, this week’s workouts:

Monday: A nice lengthy chipper, good for both the strength athlete and endurance athlete! After class work will have our 5RM TnG Power Clean.

Tuesday: International Chest Day!

Wednesday: Cool benchmark workout, how long can you hang on?!

Thursday: Long workout today with a good combination of only 3 movements! After class work will have some front squats.

Friday: Kick it off strong with some heavy snatching!

Saturday: No Classes, come out and support fellow athletes competing in the CFK Games!

 

2nd, CFK Games Workouts!

“Lucky 7’s” (2 scores for 1 workout)

On A 7:00 Clock

Build to a heavy 7 Front Squat

2:00 Rest/Transition

AMRAP x 7:00 Minutes

7 Synchronized Single DB Devils Press

7 Synchronized Toes To Bar

Rx: 50/35; Scaled: 35/20, Knees To 90; Beginner: 20/10, Abmat Sit Ups

“M1”

AMRAP x 10:00 Minutes

1,000 Meter Row

60 Wall Balls

20 Power Cleans

*Partners may split the work however they would like.

Rx: Wall Ball 20/14, Power Clean 135/95; Scaled: Wall Ball 14/10, Power Clean 95/65; Beginner: Wall Ball 10/6, Power Clean 65/45

Floater Workout (May be completed at your convenience throughout the course of the event)

.30-06

Max Calories

0:30 Bike

0:30 Row

0:30 Ski

*Partners will each complete 0:30 of each. May rest as needed between efforts. Partners do not have to immediately follow up after each other.

Hopefully everyone is excited for this event! It’s going to be an incredible time! See you all in class this week.

Coach D, out!

CFK Games Partner Competition is THIS SATURDAY, March 19!

CFK WEST | Athlete meet time: 8 AM | Briefing: 8:20 AM | First heat: 9 AM

Highlights: FOOD!, LOTS of prizes for athletes, raffle prize drawings for everyone, 3 great events, and a friendly-competition atmosphere 🙂 More than just a competition, the CFK Games is a festival of fitness, and our opportunity to celebrate fitness and friendship within our CrossFit Knoxville Community! Doors are open to friends and family to join the party.

Same-sex teams of two will combine scores from the CrossFit Open going into the CFK Games, then compete in three additional events at the CFK Games to determine the overall leaderboard! There are divisions for “Rx”, “Scaled”, and “Masters Rx” (40+).

You don’t have to be registered for the Open to participate in the CFK Games. Log your scores in Wodify each week of the Open, whether you do the Open event with a judge or not!

Go sign up! If you don’t know who to partner with, that’s ok. Add your name to the “Looking for a Partner” List (on the right-hand side of the sheet) and we will get you paired up! –> https://bit.ly/3MgS4Xo

Scores for 22.3 DUE by Monday, March 14th by 8 PM!

Also, if you didn’t add your 22.3 score to Wodify, and don’t know how, please ask a coach on Monday!

If you registered for the Open, you must submit your scores by Monday at 8pm! Submit your scores from your games.crossfit.com profile.

 


COmmunity WOD Saturdays

No Community WOD on Saturday, March 19. Come out for the CFK Games!

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


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