CFK Weekly, January 2, 2022

Happy New Year, CFK!

What’s up athletes! Coach Emily and I have worked on getting a new format for your weekly newsletter. We wanted it to be more interactive and user-friendly, hope you enjoy!

Now, back by popular demand, here is some small insight into next week’s programming!


Monday is going to be a take on a classic girl WOD (Helen).

Tuesday will be for you wall ball warriors.

Wednesday is going to have some heavy barbells. If you’ve been consistent, we are getting heavy today!

Thursday you will pick a buddy and get after it.

Friday has a crowd favorite, or least favorite; wall walks.

Saturday is yet another take on a classic girl WOD (Fran).


Monday and Friday you have brand new benchmark workouts!

Don’t miss out this week, kick the new year off right!

-Coach David


On the Calendar…

Take Back Your Back Workshop with Coach Blake

Tuesday, Jan 11 | 5:30 – 6:30 PM | CFK North

Add to Calendar

IAM CFK 2022 Challenge Begins

Monday, Jan 17 (Runs through Friday, Feb 25)

Registration opens Monday, Jan 3 at 6 PM | Add to Calendar

Unshakeable Shoulders Workshop with Coach Blake

Saturday, Jan 22 | 11:30 AM – 12:30 PM | CFK North

Add to Calendar

Pose Method of Running Seminar with Coach Emily

Saturday, Jan 29 | 12 – 4 PM | CFK West

More Info and Registration HereAdd to Calendar

Women’s WOD and Wine

Friday, Feb 4 | 7 PM | CFK North

Add to Calendar

CrossFit Open Begins

Thursday, Feb 24


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD is back 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


Concentric vs. Eccentric

Simply put, concentric is the contraction of the muscle, while eccentric is the “relaxing” of the muscle. For example, when you stand up with a deadlift you are in the concentric phase of the movement, and when you guide it back down to place it on the floor you are in the eccentric phase.

Now that the simple definition is out of the way, let us get into the nitty gritty of what makes them different. Read More…

Grind Workout vs. Threshold Workout

Yes, both hurt, and they do have similarities, but today we will talk about how they differ from one another. To help me do so, I’m going to use two workouts done recently that were very similar, yet meant to be two different stimuluses. Read More…

Need Accountability? Grab a Buddy!

An accountability partner provides encouragement, supports you in your journey, and shows up to meet you at the gym when you might not feel like going.  Knowing this person will be there for you and that you’re going to be there for them creates a synergistic relationship that will lift you both up! The best part is, you do all this for your accountability partner, too. Read More…


New Year’s Organizational Tip from Coach Emily

Did you know you can sync your Wodify class schedule to your Google Calendar? From the Wodify Client app, navigate to your profile, then tap the gear icon to open the Settings menu. Scroll down and tap Calendar Sync and sign in to your Google account. Now when you reserve class, it will automatically create an event on your calendar!


Check out what’s new on our Instagram




View this profile on Instagram


Crossfit Knoxville (@crossfitknoxville) • Instagram photos and videos

Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google


Previous Post:


Next Post: