CFK Weekly: September 18, 2022


Thursday September 22nd CrossFit fundraising challenge, Battle Cancer, is coming to WEST and taking over our 5:30 and 6:30 PM classes!

There will be plenty of fun, some exciting giveaways and, of course, plenty of sweat! There are no prerequisites and all ages are encouraged to come along and join in. So message your gym buddy and get booked in!

#CrossFit #BattleCancer #Fundraiser #BattleCancerUSA

Programming Sneak Peek!


Let’s start the week by getting heavy on Power Cleans. Then we get to cycle the Barbell in a multiple round AMRAP that is going to test your grip and spike your heart rate.


Intervals of a Chipper today. The goal is to go unbroken on the movements as best as possible. Try and aim for consistent rounds here. Maintaining a hard but not full on sprint pace will help ensure you keep at a Threshold effort.


Wave Loading Front Squats are back, this time we get heavier. The Metcon will reward your efficiency on your movement and test your strategy of how to break the work up.


Partners today! There are rounds of work to be done today and your partner dictates how your ability to work.


Today is going to be a fun grind! Pairing ascending Deadlift weights with a gymnastics skill will prove taxing. Let’s get after it and force yourself to keep moving.


Barbara to cap the week off! One or more of these movements will put you at or past your threshold today so lets keep moving to cap off the week!

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!

Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

During this session you will learn, re-learn, practice, and integrate basic poses and movements as well as other bodyweight movements. We will bring awareness to our breath and create stability via our internal pressure system and coordinating muscles and connective tissue. We will embrace each breath, rep, and movement session as an opportunity to converse with our body and listen. We will add on banded work, weights and dynamic movements to take the training to the next level.

CFK Weightlifters!!

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]

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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