Week In Preview, December 22nd, 2019

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

–Thomas Edison

Supplement Spotlight: Organic Vegan Rice and Pea Protein

Image result for tpl organic vegan

Muscle gains don’t have to be hard to come by if you adhere to a strictly plant based diet.  Many companies who create plant based protein powders load their products with added sugar to cover the displeasing taste that is common within vegan protein powders. Transparent Labs’ Vegan Protein has only 2 grams of sugar per serving, and contains a healthy dose of stomach filling fiber.  Even if you aren’t a vegan athlete Transparent Lab Vegan Protein is a great source of high quality protein to aid recovery!

Holiday Schedule


Image result for santa workout meme
Christmas Eve (Tuesday, December 24)

BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

*12 Days of Christmas WOD

Christmas Day (Wednesday, December 25)

CLOSED – No Classes

Thursday, December 26

9:00am , 12:00pm , 4:00pm , 5:00pm (North)

9:30am , 12:00pm , 3:30pm ,  4:30pm (West)

New Year’s Eve (Tuesday, December 31)

Last Class: 5pm (North), 5:30pm (West)

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Knoxville Full and 1/2 Marathon training Program with coach Mary
The new year is coming which means, at least at CFK, training for the Knoxville half and full marathon! Whether you’re a seasoned veteran looking to smash a PR, or aspiring runner with your sights on your first race finish, coach Mary’s got your back! Check out the details of our training program HERE
Mary Cates












Weekly WODs:


Monday – Earn Your Rest, Run Your Best

We are deloading from our push press Wendler cycle, and doing some lighter sets of 5 reps this week. We will cap it off with a run and row WOD! We have three sets of running and rowing intervals followed by rest. Smash the gas and run fast! We also have a finisher of glute bridges and rower pikes!


Tuesday – 12 Days of Christmas WOD

*BOTH LOCATIONS: 9am, 10:30am, 12pm, 1:30pm

We have limited hours on Christmas Eve, but that doesn’t mean you can’t log a good workout! We will gather at each location and do our annual Christmas Eve WOD. It’s an ascending ladder and descending ladder of just about every movement that is common in crossfit! Don’t miss this awesome community event!


Wednesday – Christmas Day

CLOSED – No Classes


Thursday –  Consistency is Key

North Hours: 9:00am , 12:00pm , 4:00pm , 5:00pm

West Hours: 9:30am , 12:00pm , 3:30pm ,  4:30pm

Our workout today comes with a twist. We have power snatches, assault bike calories, and unbroken jump roping! If you mess up on the rope it will cost you! Your consistency on the rope will result in faster WOD times and better skills. NO PRESSURE!


Friday  – Squat Day (Week 4)

We are in the second week of building during our eight week squat cycle. Our focus is on tempo, tension, and depth as we progress.  You should be adding five more pounds this week! However, we will not add any weights at the expense of range of motion and solid positioning. We will follow the squats up with a descending rep ladder of some of CFK’s favorite conditioning movements!


Saturday Community WOD- Rump Pump

It doesn’t get much better than leaving the gym with a little bit of a waddle! We have lots of leg work today including dumbbell split squats, assault bike calories, dumbbell snatches, and tuck-ups. Make sure to get your “Flexi-flow” on with a friend post-WOD!


Saturday L2 – Battle Buddy

Go to battle with your buddies during a heavy-ish deadlift, toe-to-bar, and high calorie row WOD! If your partner is better at certain movements than you, you’ll be able to trade off as needed.