CFK Weekly: October 30, 2022

UT vs GA Tailgate & Watch Party!!

Location: North     Time: 2:30pm-??pm

Looking for something to do this game day? Come hangout and watch the Vols take on the Bulldogs in a battle for best in the country! On top of watching the game we are doing a potluck! Follow this link to RSVP HERE!


Programming Sneak Peek!


5×3 Deadlifts at the same weight across! The this Metcon is going to have your legs feeling heavy and your HR pumping. Find a Pace and keep at it!


4×10 DB Bench Press will get a solid pump! Then you and your partner have some work to get done! (Track your Meters in this one! It’s ROWVEMBER!!




Working Squat Cleans today! The Metcon after is going to challenge you and your ability to keep pumping out squats.


Intervals today! The Goal is consistency here. Leave yourself time to accumulate reps but don’t go out to hot or you’ll blow up!


Fun Chipper to finish the week! If you are looking for a Core workout this is the one!

Save the Date: Battle Cancer Team Event

November 19th @ CrossFit Mayhem

  • Battle cancer is taking over CrossFit Mayhem on 11/19 and we would love to sent some teams of 4 to the event to help support the cause! If you and any friends are interested in signing up, we’d love to help get teams together.
  • We ask that all interest athletes interested athletes E-Mail Dave L ( [email protected] ) so we can help facilitate building your team and make sure you get signed up with our discount codes!
  • More information on the event can be found by following this link.

November is….. ROW-VEMBER!

Let’s get ready for some rowing in November! This is a great opportunity to log some meter compete over the whole month and gain some cardiovascular fitness!

Save The Date:

November 26th – 1/2 Marathon Row

Save the Date:

Dr. Kim is Back with another Core and Floor Workshop. November 19th, 2022

Calling all Runners!

Hot to Trot 5k/10k is 8 Weeks away!

CFK has been a sponsor of the event since it’s inception handing out water to thousands of runners & for many of you this has been a way to show off your fitness/test yourself with thousands of others on Thanksgiving morning! We are inviting each of you to come join the tradition Thanksgiving Morning with many others!

  • CFK & Coach Stephen have put together a FREE 8-Week Training Program that will help you get ready to complete your first 5k or go after a PR! This program is free to members and is also on Wodify for you to follow along (Under CFK Endurance).
  • We are in Week 4 but it isn’t to late to JOIN!!!
  • 3 Days of running a week building your base and speed.
    • Weeks run Friday – Thursday. Complete runs on days that work best for you!

Follow this Link for all information on signing up for the race or volunteering. Full training program and Q&A viewable through attached link.

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