Who should try Olympic Weightlifting and Why


Why Weightlifting?

 Weightlifting is not just for weightlifters – it is one of the most transferable training systems around! You will see benefits in your daily life, such as increased joint and bone strength, improved balance and stability, and mental confidence, among others.


Lifting objects from the floor and putting them over your head is a very basic and required skill for everyday life.  Having a strong core, back, and legs will not only benefit you in everyday life but make you stronger and healthier so you can enjoy your life more.


Here’s a quick List of Benefits but there are many more:

  • Injury prevention and overall fitness
  • Increased Core Strength = less back pain
  • Increased CardioVascular health! (your heart rate still gets up and you will gain muscular endurance and a decent level of conditioning.
  • Lifting weight can be a challenging but fun alternative to conventional gym workouts
  • It’s a great way to burn fat because you are building muscle and increasing your metabolism
  • It’s an awesome community since you have lots of time to socialize with those around, and your not constantly out of breath!
  • It’s a little less fast paced than say our CrossFit classes so it’s a fun alternative to those days when just don’t feel like breathing hard!

How does that apply to me?  

Most people know that Olympic weightlifting is an amazing Sports and athletic performance program.  As a sport it’s contested both on a local, national, and international level (think Olympics).  What a lot of people don’t know is that from a training perspective, the lifts, or versions of (power clean, push press, front squats, etc…) provide amazing benefits to any training or fitness program.


Implementing the lifts in your training program can be both intimidating and risky if you aren’t doing them correctly.  Our team of coaches are very educated and well trained on a National level and have experience working with both high level competitors and people who have never lifted a barbell. Through proper skill development and progressions, they’ll teach you how to safely reap the many benefits of Olympic Weightlifting.

So how can try it out to see if it’s for me?  

Drop in and try a class!  Go to our home page here and click “get started” and we’ll schedule a trial for you.
Session Times:
Tuesdays and Thursdays from 5:30-7:30 pm
Saturdays from 9-11 am
*North Location –

906 Callahan Drive, Knoxville 37920

CFK Performance Memberships are divided into three tracks:

Competitor Track – ($129/Month: 3 coached sessions, includes open gym access)

Weightlifting is an Olympic sport – yes those Olympics – and has the opportunity for sponsorship and competition at the international level. We facilitate a respectful, team environment for those interested in training for Weightlifting competition. As coaches, we continue to broaden our knowledge of the sport and help devise the best individual approach to training for our competitors – from exercise selection, volume, and training frequency, to nutrition, sleep, and recovery.


We have competition experience ourselves, have trained in, and coached Weightlifting for years.  We continuously seek the expertise of advanced coaches beyond our level, and have taken our own lifters to National level competitions. Let us help you today, and watch the kilos pile on the bar!


Programming is event focused and the goal is 1 rep max Snatch and  Clean and Jerk as that’s what’s tested at competitions.  Workouts will include lots of classic lifts plus squatting, pulling, and plenty of accessory work to create balance and longevity in the athlete.


Sports Performance Track– ($99/Month: 3 classes/week)

The main focus of Sports Performance is to increase general athletic ability and strength to improve performance on the field of play or in endurance events.  This programming will include more Squatting, Pressing, Strongman conditioning, and lots of accessory work for injury prevention.  The classic lifts will be incorporated but more used as tools to build a higher athletic base and prevent injury as opposed to training for lifting competitions.  Your lifts will go up, it’s just not the overall goal.


CrossFit Track – (All Programs are included in CFK Membership)

Weightlifting is a third of the system we follow.  In CrossFit we want to be incrementally better over time and Life is the contest, not the gym.  We use the lifts because of the general preparedness they bring to the challenges we may see in an emergency situation.  Body awareness, moving loads efficiently, core stability, mobility, and general coordination are all valuable skills for life that are learned and improved through weightlifting. The workouts will be similar to the Competitive Program but much more technique focussed.  No Squatting or heavy pulling, but plenty of skill and assistance work for injury prevention.



Hot Topics – Fit3d


We’re over a quarter of the way through 2019 already, and now is probably the time that many of you are questioning the goals you set for the year. Maybe you’re starting to feel like you’re not making the progress you thought you could, or maybe you feel like because you’ve made some good progress that you can take your foot off the gas pedal a little bit. Either way, there’s a lot more that goes into goal setting than just how you’re feeling.


One of the best tools we have to measure progress throughout the year is our Fit3d machine. This is an excellent resource that takes a 3D image of your body and helps you see how you’re doing with your body fat, gains in size through your arms, legs, or chest, or how many inches you’ve lost off of your waist. Using the Fit3d throughout the year helps us keep an accurate, measured record of how we’re all progressing, instead of just going off of the scale at your house or how you think you look in the mirror.


Ask one of your coaches about getting a scan set up today!

Hot Topics – Plateaus


Are you feeling like your progress has stopped? If you’ve noticed that your metcon times haven’t gotten faster, or your strength numbers haven’t gotten bigger, you might be reaching a point in the CrossFit athletes life cycle where you start to plateau.



Plateauing is a natural part of everyone’s fitness journey where they have progressed far enough that the rapid growth fades, and the slow gains over time are harder to see. Check out what Coach Johnny and Coach Scott have to say about what causes this plateau effect, and how to fight through it and keep on climbing.

Hot Topics – Prioritizing Fitness

Hot Topics is a weekly series where our coaches dive deep into the things their passionate about. From building strength and mobility, to giving you practical steps to take towards mastering your nutrition.


We all have priorities in life, from family to work, to everything in between. Here’s how Coach Johnny and Coach Scott are prioritizing fitness in their lives right now. Check it out!

The CrossFit Open and CFK Games!

The CFK Games are Coming! What does it all mean?


The Open is back, which of course means that so are the CFK Games!! What are the CFK Games you ask? Check it out:


Starting next Thursday, February 23, the Open begins! Each week for 5 weeks there will be 1 workout, released to the public on Thursday night to be completed by Monday evening. Athletes will be ranked in their respective division based on their workout score. If you’d like to participate in the Open as a registered athlete, register here. If you’d like to participate as an unregistered athlete, simply email Rick!


On Saturday, April 8 the CFK Games will be held at the West location for all Open participants! This is a one day competition to crown the 2017 CFK Champs! Athletes can expect to perform 3-4 “WOD’s”, aimed to test all aspects of their fitness.


Divisions for the CFK Games are:

Rx (male/female)

Scaled (male/female)

Masters (40-49) (male/female)

Masters Scaled (40-49) (male/female)

Masters 50+ (male/female)

Masters Scaled 50+ (male/female)


Please see FAQ’s below, and email Rick to register! Deadline to register is Wednesday, February 22!




Q: What is the difference between a registered athlete and an unregistered athlete?


A: A registered athlete has registered online to participate in the worldwide Open. An unregistered athlete wishes to participate in the CFK Games, but doesn’t wish to pay $20 to register worldwide, so they emailed Rick.


Q: I’m still newer to Crossfit, and I certainly don’t have pull-ups, muscle-ups, handstand walks, etc.. This makes me nervous, should I participate?


A: Hell yes! Just do the scaled division! It’s a great opportunity to get outside your comfort zone and test yourself. It’s a ton of fun, it will give you something to train for, and you can look back in a year and see how much progress you’ve made! Plus, anything that makes you a little nervous is DEFINITELY something you should do.


Q: I want to participate in the CFK Games, but I don’t want to register online for the worldwide Open.  Is this possible?


A: Yes! However, you still must complete the 5 weekly workouts during the Open in order to participate in the CFK Games (your finishing ranking in the Open, compared to other CFK athletes in your division, will determine a percentage of your final score in the CFK Games!). Simply email Rick, let him know that you plan to participate in the Open, just not as a registered athlete, and he’ll give you all the details you need to participate!


Q: So wait, are the CFK Games a 1-day competition or the 5-week Open?


A: Both! CFK Games participants will complete the 5-week Open (either as a registered athlete by registering online or as a non-registered athlete by emailing Rick), then compete in the 1-day competition on April 8.


Q: 4 WOD’s in 1 day? Is that even possible?


A: Sure is! It will be a tough day, no doubt. All WOD’s will test different aspects of fitness and different energy systems, so while the CFK Games will present a challenge, you’ll be able to walk the next day, promise 🙂


Q: What if I can’t perform one of the weekly WOD’s by Monday due to travel or illness?


A: No problem! Everyone gets 1 opportunity to make-up a WOD during the 5-week Open. Requests to make-up a WOD must be submitted to Rick ahead of time and the WOD must be made-up before the next WOD is released the following Thursday. Note: If you’re participating as a registered athlete online, your make-up WOD will not count online. It will still count for the CFK Games.

Alternatively, the Open takes place worldwide!  If you’re traveling, contact a local gym and see if they are doing the Open workout there.  Make sure you have a judge and you can still submit your score online, then also e-mail it to Rick.


Q: Okay, I think I’m ready to register!  But I’m on the cusp of Rx!  I probably won’t have muscle-ups, but I can probably do all the other WOD’s.  How do I register?

A:  For the worldwide Open:  You can do whatever you want week-to-week!  You can do scaled one week and Rx the next, but you can only submit one score for each.  You don’t have to make a final decision up front.

For the CFK Games:  You will have to declare your division (Scaled or Rx) when you register with Rick.  You can still do multiple versions of the workouts, but if you are going to compete in Scaled at the CFK Games you MUST complete all 5 scaled workouts.  If you are going to compete in Rx at the CFK Games you MUST complete all 5 Rx workouts.


Please comment if you have any questions and share this with your friends!  See you in the Open!









CFK Open Prep Course

The Open is upon us, and we’ve been talking a lot about it.  It’s a great opportunity for all skill levels to test themselves out and have a good time, but we know that some of you want to take it to the next level and really see how well you can do in the actual sport of CrossFit.

We want to help you achieve your goals.  Killing it every day in class is great, and you get the most of your training for sure, but when it comes to the actual game there are nuances that don’t always get addressed.

In the sport of CrossFit there are a handful of fundamental skills and techniques that will help you progress in each workout, but there is also strategy for how to approach each workout and crush it, or what to do if you’re mid workout and your plan falls apart.

For whom is this clinic designed? Intermediate to advanced athletes.  You have most of the skills down, but need to fine tune them and your strategies.  You can get a few double unders or a few kipping pull-ups.  Maybe a muscle up or two, or maybe you’re really close.  You can do most of the workouts, but you want to do them better.

When is it?  Sunday February 19th, 10 a.m.

What will you receive?  Elite level, personalize coaching during the seminar and throughout the Open from Coach Scott and Coach Ian.  During the seminar we will cover:

  • Maximizing your performance with the fitness you have.
  • Racing Strategy
  • Proper Pacing
  • What to do if things go wrong
  • Technique of common open movements
  • Barbell cycling
  • Tips and Tricks

During the Open you will also get coaching week-to-week as the workouts come out from either Ian or Scott about how to warm-up, how to approach the workout, how to plan your racing strategy, plus more.

Price: $50

Limited to first 10 who respond to [email protected]


Coach Scott has a heavy focus on skill development and emphasis on technique for all CrossFit movements.  He has made the journey from couch to CrossFit and been through the ringer of learning each skill and movement from the beginning.  He will pass this knowledge and practice on to you by breaking down each movement into its individual parts and teaching you how to develop lasting technique.

Coach Ian has been a long time competitor in many sports.  In the sport of CrossFit he has competed at the regional level himself both as an individual and on a team, as well as coaching several athletes to regionals and even to the CrossFit Games.  A master of strategy, he will teach you how to get every last rep out of a workout.

Week in Preview – January 2, 2017

Happy new year to everyone!

We hope everyone had a happy and safe holiday season, and we know that many of our athletes started the year off with a bang at the Calhoun’s New Year’s Day 5k.  Congrats to everyone who completed it and all those who set a PR!

Weight-loss and body transformation are two of the most popular resolutions to take on every new year.  Maybe you’ve made that same resolution for years and years and struggled to follow through.  We’re here to help out!  Talk to a coach about setting goals and following a nutrition plan in the new year.

Row’d Royalty starts this week!  Get signed up!  The first workout will be released on Thursday.  We’ll be holding heats on Sunday mornings at both locations.  Come out and have some fun!

Onto your week!

Monday – Cindy meets DT

We’ve got a long EMOM alternating with some calorie rows, rounds of Cindy, and rounds of DT.  Keep a consistent pace and get some rest between rounds.

Tuesday – Back Squats and Shuttles

4 RM back squat today, followed up with death by 10 m sprints.  Keep it up as long as you can!

Wednesday – Jump, jump around!

3 rounds of power snatches and burpee broad jumps, a little rest, followed by 3 rounds of front squats and box jumps.  Sub 8 minutes for each set is the goal.

Thursday – Work That Grip

3 rounds of double unders, toes to bar, and deadlifts.  Cap is 10 minutes.

Friday – Partner RED Friday!

Thrusters on thrusters on thrusters.  Break up your reps however you want.  Reps go down as the weights go up.  If you make it to the end with time to spare, AMRAP the last weight.  Goal in 20 minutes?  Make it to at least the 3rd set….out of 5.

Saturday – Gymnastics and Powerlifting

Pull-up negatives and strict pull-ups.  Followed with a descending ladder of chest to bar pull-ups, KB/DB medball bench press, and back squats at bodyweight.  Not for time.  For quality.

Looks like a fun week of programming and a great way to start off the new year!  We can’t wait to see you.

Happy new year and see you on the floor.

-Coach Scott

Row’d Royalty!

Competition season is upon us and we’ve got several performance challenges coming up!  We’re kicking off the new year with Row’d Royalty!  This is a rowing competition much like the CrossFit Open with new workouts released each week on Thursday, and you have until Monday to complete them and post your score.

The competition officially starts on Thursday, January 5th and will conclude on Monday, January 30th.

Entry fee is $20 to post your score online, see where you stack up as an individual AND a team!  We want to see how the whole gym compares to everyone else, but we want to see everyone push it between our two gyms, so we’ll also track the scores internally and see which gym has the highest participation AND who performs the best.

The gym with the most participation will get to host the after party as a celebration.

The gym with the highest performance will host the CFK Games in the spring.

WHHYYYYYYYY would I want to do MORE rowing????

Rowing shows up a lot in workouts week-to-week and the best way to get better at it is to just row more!  It’s a great monostructural form of exercise that is low impact and can easily be varied in intensity.

Test and retest is a great way to see where you are!  It’s a new year anyway, so why not see how your rowing fitness is and try to improve upon it?

Do I have to pay $20 to participate?

No, you don’t have to pay the $20.  We’re not making any money off of this, but we do want to represent the gym well!  If you still want to do the workouts and represent your side of town, just e-mail [email protected] with your scores every week.

Do I have to do the workout at the gym?

No!  We like seeing you at the gym, but you can do these workouts at home on your own rower, or if you’re traveling you can find a rower and do the workout then!

I’m vertically challenged and not well built for rowing!

Row’d Royalty has height divisions!

Okay, I’m in.  Where do I sign up?

Right here.

When do I do it?

Anytime!  But we will also host heats on Sunday mornings at both locations.

Week in Preview – December 26, 2016


Thanks to everyone who came out for the 12 Days of Christmas WOD on Friday and to Friday Night Lights!


We hope you had a safe and happy holiday over the weekend and are ready to get back to the gym!  It’s the perfect time to start setting goals for the new year!  Talk to a coach and make a plan for the coming year.


Don’t forget, half-marathon training is starting up soon.  10 weeks of training is only $200 for current members, and we have a special 10 week special offer for new members who can get 2 weeks CrossFit FREE!  Plus, if you bring in a friend who signs up you’ll get a credit on your next auto draft.  Everyone wins!


We have a limited schedule at both locations on Monday the 26th

North – 8, 9, 12, 4, 5

West – 8:30, 9:30, 12, 3:30, 4:30

Regular schedule on January 2nd!


Now for your week ahead!

Monday – Dragon Flags!

Back squats, Dragon Flags, and Single leg Dumbbell Deadlifts.  Work up to heavy 3 on back squat.  Dragon Flags look like a toe to pole, but they are WAY harder.  Check out the video and we’ll give you some more pointers in class.  We’ll end with 10 rope climbs!  Try to go legless, but you can practice your climbing skills with these videos.

Tuesday – Boulder Shoulders!

Work up to a heavy 3 for Push Jerk today, then do a descending ladder of heavy push jerks and toes to bar.  High load and high volume, so scale accordingly to get everything done in just one or two sets.

Wednesday – Chipper AMRAP!

Chip your way through 5 different movements and try to complete 1 round in 12 minutes.  If you’ve got time at the end, start over!  Over head squats, double unders, pull-ups, power cleans, and handstand pushups are on the table.

Thursday – Team Row Off!

Get ready for the Row’d Royalty competition for the month of January!  More details are coming this week about it, but it’s going to be a fun competition in the gym where anybody can and EVERYBODY should participate!  It’s all about helping the team out!

Friday – Spc. Luke C. Williams

Two different workouts today, but there are time limits!  Finish 3 rounds of heavy thrusters and box jump overs as fast as you can because at the 10 minute mark you switch to 3 rounds of deadlifts and 400 m runs.

Saturday – Partner Snatches and Wall Balls!

This one is tricky!  You get to rest while your partner works.  3 sets of the same volume of work, but broken up into different amounts to allow for heavier weight.  Confused?  Check it out:

1 round

18 power snatches

54 wall balls

2 rounds

9 power snatches

27 wall balls

3 rounds

6 power snatches

18 wall balls

Weights go 115/75, 135/95, 155/105.  Each work interval should be 5 minutes or less.  Work hard, work fast.

It’s a fun week ahead before we get into the new year.  We look forward to seeing you this week!


See you on the floor!

-Coach Scott