CFK Weekly: March 19, 2023

Congratulations to Alan Vass, Coach Lindsey, & Christian  for Qualifying for…

The CrossFit Open Individual Quarter Finals

Programming Sneak Peek!


5×5 Front Squats. Then we are going to have 5 Rounds for time, where will will be doing wall balls & a gymnastics under fatigue.


1RM Deadlift followed by a drop set. Then we are going to test a 2k ROW!


Return of weighted pull ups. We are going to have 2 Rounds for time with some built in rest get ready for some jump over!


5 Rounds for time with a partner, your legs are getting worked in this one! We have a core finisher too.


1RM Bench Press!!! 3 Rounds for time to follow up with some push ups and Dubs!


We have a fun Pacer Metcon today!

Deal Alert!!

CFK is excited to announce that through our relationship with Wes we are able to offer preferred pricing on Nike Romaleo 4 weightlifting shoes.  These are the exact shoes he wears to train and compete.  Through his partnership with Nike members of CFK can get them for $174.99, regularly $200.  We will be posting a preorder form and will charge upon order submission.  They will then be shipped from Nike and distributed at the gym.  Please see Dave or Wes with questions. Deadline to order 3/22 @ 11:59PM!

Calling all Runners!

Still time to sign up (5k up to Marathon & Marathon Relay Options) or plan to come cheer on the runners from CFK!! 2023 Knoxville Marathon is just a few weeks away!

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