Week in Preview – December 17th, 2018

“When everyone is moving forward together success will take care of it itself.” — Henry Ford


Holiday Hours


Remember!  Limited schedule coming up!


Friday, December 21, 2018 (12-days of Christmas WOD)

Limited Hours

Both Locations – 6:00 a.m., 8:30 a.m., 10:00 a.m., noon, 3:30 p.m., 5:00 p.m.

Saturday, December 22, 2018

Normal Class Schedule

Monday, December 24, 2018 (Christmas Eve)


Tuesday, December 25, 2018 (Christmas Day)


Wednesday, December 26, 2018 (Boxing Day)

Limited Hours

West – 9:30am, noon, 3:30pm, 4:30pm

North – 9am, noon, 4pm, 5pm

Monday, December 31, 2018 (New Year’s Eve)

Limited Hours

West – last class 5:30 p.m.

North – last class 5 p.m.

Monday, January 1, 2019 (NYD)

ONE WOD – both locations 10am



12 Days of Christmas


This Friday is one of CFK’s favorite WODs:  12 days of Christmas.  Hopefully you know the song, but if not, here are a couple renditions:



This version more accurately represents what happens with the workout:



Familiarize yourself with how the order goes, because that’s how the workout goes!  You will have 12 different movements, each corresponding to one of the days of Christmas, those are your reps.  But your order builds from the bottom and keeps repeating.


1 – Renegade Push-up
2 – Shoulder-to-Overhead (135/95)
3 – Hang Power Clean (135/95)
4 – Deadlift (135/95)
5 – Burpee
6 – Box Jump (24/20)
7 – Sit-up
8 – Russian KB Swing (53/35)
9 – Double-Under
10 – Wall Ball (20/14)
11 – Pull-up
12 – Power Snatch (135/95)



Round 1 – 1 renegade push-up

Round 2 – 2 STO, 1 renegade push-up

Round 3 – 3 Hang power clean, 2 STO, 1 renegade push-up

Round 4 – 4 deadlift, 3 HPC, 2 STO, 1 renegade push-up

Round 5 – 5 burpees, 4 DL, 3 HPC, 2 STO, 1 renegade push-up




Until you get to the end and come all the way down from the 12 snatches.  Remember, you’re halfway after you have begun round 8!


Classes on Friday will be on a different schedule and approximately 90 minutes to allow for warm-up, set up, and cooldown.



CFK Half Marathon Program


Curious about training for your first marathon?  Check out that video and follow this link to more information.


Wilderness Emergency Medical Responder


Explore your wild side in the beautiful Great Smoky Mountains at the Institute at Tremont.

Come prepared for a full schedule! This curriculum meets Tennessee EMS standards and national standards for Emergency Medical Responder training while focusing on the special situations that may develop in the wilderness. Participants will be eligible for the national registry and the Tennessee State testing upon completion of the program.



The Week


Monday – Jump Start


Start your week with a long chipper alternating with double unders, dumbbell snatches, calorie row, and toes to bar.  Probably the toughest part will be a set of 30 toes to bar in the middle.  Try to pick something that allows you to continue moving through the set without resting too much!


Tuesday – Squat Day


Get the squats in early this week along with some heavy auxiliary work!


Wednesday – Rugrats


Every 4 minutes for 5 rounds, get 9 burpee box jumps, 15 dumbbell front squats, and 15/12 calories.  Score is the slowest round, so move fast but stay consistent!


Thursday – 2k day


Today we’re going to test a 2k row.  A 2k row isn’t a huge amount of time, and we see it show up in WODs from time to time, but more importantly a 2k pay should be something you can maintain for shorter rows mid WOD, so it’s good to have an accurate test.  We’ll review rowing technique, strategy, and get a solid test in, followed by some skill work in prep for Friday.


Friday – 12 Days of Christmas


See above!  Remember, the schedule of classes is different for today, and the workout is a blast!


Saturday – Team Barbara


Work as a team of 2 to get through a 20 min AMRAP of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 air squats.


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