CFK Weekly: September 11, 2022

Save the Date: CFK’s next In-House Competition Saturday, October 29th!

More details will follow but let’s mark your Calendar and get your Friends ready!

Programming Sneak Peek!


Starting the week with a familiar OH Complex! Then we will have a spicy multi round AMRAP that will have your legs and lungs on fire. Get ready to jump today!


We are going to spend some time working on you skills upside-down and/or your comfort at getting upside-down. Our AMRAP today is going to test how well we can judge our Threshold when the WOD gets a little longer.


Who doesn’t love a good complex? Squat Snatches today with an additional OH Squat. Let’s see what you can build up too. Then we’ll hit a EMOM that is will have you cycling your barbell.


Time to Test! We know what your 1k Row is so now we can see how you can stretch that pace out. Then we will have time to get a solid pump in!


Grab your Partner! We have a fun Chipper with some Clean & Jerks as well as Gymnastic Skills!


We are taking a few Favorites and putting them together!

Save the Date and Reserve your Spot!

Only 12 Spots Available: Reserve Here!

Ready to UNLOCK Your Squat Mobility???
Plan to be at CrossFit Knoxville West for our squat mobility workshop with Dr. Blake Bohanan of Shift Performance Therapy (AKA Coach Blake)!
You will learn:
1. What is holding back your squat.
2. How to unlock your squat mobility.
3. How to continue squatting through injuries.
Expect to leave with a better understanding of the elements of squat mobility and a specific tailored routine to improve your squat!

Squat Mobility Workshop (2).jpg

IT IS OFFICAL CFK is a Sanctioned USAW Club!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

So what does this mean? Our gym and Members will have the ability to compete and USAW events around the country like the “save the date” above. If you are interested in competing in OLY Lifting and pushing yourself this is you opportunity. More information will be coming. However, in the meantime check out Coach Nate’s Weight lifting class over at North Wednesday’s at 6:30pm and Weightlifting every Saturday at both locations! Any questions can be directed to [email protected]

Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.

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

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