Week in Preview April 28th, 2019
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” — Les Brown
Bring-A-Friend Friday (May 3)
CF2 (May 4)
Mudders Day Madness (May 11)
May BAFF is this Friday, so bring your friends, family, and co-workers out to CFK at any class for a challenging but SCALABLE workout! Bonus this month is $50 off the 5-week Bootcamp for those who choose to sign-up that day, but the offer will only be good for Friday so make sure your friends take advantage.
Additionally, out “Give $100 / Get $100” is always in effect. If you refer a friend to CFK and they convert to membership after the initial 5-week Bootcamp, they’ll receive $100 off their first invoice, and you’ll receive $100 off your next one, it’s a win/win!
For any friends you plan on bringing, please forward them THIS WAIVER LINK, so they can fill it out in advance.
CF2 – Crossfit for Cystic Fibrosis (May 4, 2019)
Make sure to join us this Saturday at West for our 5th annual CF Squared event! The event will kick off at 10:30 a.m., and we’ll go until everyone gets a chance to do the workout. Come with a partner, or just show up and we’ll help you find one. If you’d like to register for a t-shirt and donate $40, here’s the link!
If you don’t want a t-shirt, we’ll have a donation jar at the gym for whatever fits your budget, or just donate your sweat! Bring your friends, as this will also serve as our “Community WOD” that day.
*North will still have the regularily scheduled Community WOD, at 9 a.m.
Mudder’s Day Madness 5k – May 11, 2019
The Harmony Family Center has been helping children live their best lives for 20 years, and are near and dear to our CFK community. The annual 5k obstacle course contains 19 obstacles, rolling trails and good, messy fun! Register HERE, and make sure to sign up under team “Crossfit Knoxville”. Plan to go off in the first heat of the day, at 10:00 a.m., and wear clothes to get muddy!
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This Week’s WODs:
Monday – Power Clean + Push Jerk
We’ll have 12 minutes to find a technically heavy single. Lets really hone in on our form today.
We’ll follow it up with Grace. This is a benchmark “Girl” WOD, so lets look to either improve our form or set a PR.
Tuesday – Squat Day (week 2)
We’re dropping the weight back down, so lets focus on perfect form and speed out of the whole. Between sets, we’ll work on some new movements, banded pulldowns, and banded supine grip rows. We’ll finish the day with an Ab finisher.
Wednesday – Doorbell
In this 18 minute workout, we will accumulate calories, pull-ups, dumbbell deadlifts, and dumbbell front squats. In preparation of Murph, we’ll finish with 3 sets of pushups.
Thursday – Annie’s on the Run
We’re throwing a spin on the classic benchmark workout Annie. In a descending fashion, we will chip away at double unders, sit-ups, and running. If you typically struggle with calf/achilles issues, this is a great day to get in early and roll them out.
Friday – Vader
You might feel like Vader right after the lava pit when you finish this 3 round workout. Calories, Wallballs, dumbbell snatches and lateral burpees over the dumbbell will be the movements of the day. We’re looking to maintain a smooth and steady pace on this workout.
Saturday – CrossFit for Cystic Fibrosis
Come out this week for an awesome cause. in this partner workout, we’ll row, and complete alternating thrusters with your partner. Beware of that burpee penalty. We’ve got a scaling option for everyone, so come on out.
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