Week In Preview, December 29th, 2019

“If nothing CHANGES, NOTHING changes”


Supplement Spotlight:

Creatine HMB

StrengthSeries Creatine HMB

In our previous blog posts we’ve covered the importance of creatine and its role in the production of muscle cell energy. The source required to fuel our muscle cells comes in the form of Adenosine Triphosphate. Transparent Labs has created a product that contains creatine monohydrate as well as hydroxy methylbutyrate, or HMB for short. HMB is responsible for the speedy recovery and protein synthesis! HMB helps to slow tissue break down during workouts, and activates the body’s natural muscle repair mechanisms. Since HMB helps the body to blunt catabolism(break down of muscle) and speed anabolism(building of muscle) it enhances the body’s ability to endure activities like running, cycling, and rowing.

Holiday Hours:

Image result for New Year 2020
New Year’s Eve (Tuesday, December 31)

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

New Year’s Day (Wednesday, January 1)


Upcoming Events

  • Bring a Friend Friday

The first BAFF of 2020 will be this Friday!! Make sure to tell your friends to wear RED, and send them this waiver link in advance so we can jump right in!

  • Conquer Knoxville’s favorite 13.1 with coach Mary
The New Year is coming fast, and with a new year comes new goals! Many of us set our sights on getting that first pull-up, muscle-up or, even that first race under our belt. CFK’s coach Mary is offering a 12 week half marathon program that will get you to the finish line much faster! Seasoned running Vet? Great! Aspiring Runner? Even Better! For more details click HERE!
Image result for Knoxville half marathon





Weekly WODs:


Monday – Big Batch of Snatches

Don’t have a one rep max snatch in Wodify yet? No problem! We’ll find it on day one! We will follow up our 1 rep max snatch with big batches of power snatches and burpees in our conditioning workout. You’ll be breathing fire after this one!


Tuesday – Squat Day + L.I.F.T

*Last Class 5pm (North) ,  5:3o pm (West)

Let’s end 2019 with some good ole’ fashioned squats! Squats are so important for our longevity, and make a large impact on our sport performance. If we squat well we can increase our endocrine response, improve our mobility, and see positive changes in our performance. We follow up our squats today with low intensity functional training! Our L.I.F.T training between squat sets consists of legless rope climbs, see-saw strict press, and a heavy farmer’s carry!


Wednesday – New Year’s Day WOD

*One WOD Each Location- 10am

Day 1 of 2020! The journey of a thousand miles begins with a single step! Let’s crush it this year! Today we have an AMRAP workout lasting 20 minutes and 20 seconds! Try to get as many rounds as possible of pull-ups, push-ups, sit-ups, and air squats as you can! We also threw in a 220 meter run ,or 20 calorie row option for “funzies”!


Thursday – Pick Things Up and Put Them Down

We have a 1 rep max clean and jerk planned for the first half of class. Our main points of emphasis will be directed toward foot work in the split jerk, and focusing on fast hands while going overhead. The next part of class will be a quick shoulder scorcher with 3 rounds for time of 10 power cleans and 10 shoulder to overhead.


Friday  – Go Hard with a Homie

We are throwing some longer running intervals and dumbbell hang squat cleans at you! Bring your friends and let’s get after it! Why not? It’s free!


Saturday – Community WOD

Our next free workout this week is open to everyone! It includes everything you need to give your friends the full CFK experience! We have rowing intervals, large sets of box jumps, and dumbbell strict press. Make sure to pick a weight for the dumbbell you can go unbroken with each time! We have many box jumps today, and we must treat each box jump as a single rep! Our goal is to focus on the initiation of the jump and sticking the landing!


Saturday – Level 2

How do we know if we improve? WE TEST, WE TRAIN, and WE RETEST! If the crossfit open workouts hit you in the “feels” this year we have an opportunity to get another stab at 20.5. We have ring muscle ups, rowing, and wallballs this weekend at level 2. We can definitely find a scaling option to meet your needs if ring muscle-ups aren’t your cup of tea! TEST YO SELF!

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