Week In Preview, January 5th, 2020


“Hiding from your weaknesses is a recipe for incapacity and error.”

–Greg Glassman


What’s up CFK?  The new year is hear and we’re like: “It’s time to turn up the heat, get really strict, workout 3 x’s a day, and finally make those Gainz we’ve been threatening to make for a while now.”  Stop right there Tiger!

It doesn’t matter how long you’ve been training or how many times you’ve failed a diet/training program in the past, it’s still simply about habits just like it was then, and just like it will be next year.  How about we take time to focus on creating habits that are sustainable and healthy? 

When we create habits and remove emotion, learn what motivates us and what we have control over, we win.  It is that simple. 

Check out the blog post here: BLOG

Want to sign up?  Click here: Winter 2020 I AM CFK CHALLENGE LINK

CFK EVENTS

  • Conquer Knoxville’s favorite 13.1 with coach Mary
Get ready! The Knoxville Half-Marathon is approaching fast! If you are interested in training for one of Knoxville’s most popular races Coach Mary is standing by to help! Coach Mary’s 12 week program will get you to the finish line in a hurry! If you aren’t a veteran runner even better! No worries, you are in good hands! Click HERE for more details!
Image result for knoxville marathon 2020
  • CFK Challenge

We’ve got another challenge coming up soon! Our next healthy habits challenge is going to consist of nutrition, strength, agility, and even some new mobility challenges for our CFK yogis! Stay posted for the dates in the coming weeks!

 

 

 

Weekly WODs:

 

Monday –Perfect your Position

Our focus today is on deadlift perfection! We kick off the week with positional strength in the mother of all lifts! The load on the bar should allow us to keep a straight bar path and maintain tension throughout the entire lift. We will practice what we’ve learned in today’s WOD with deadlifts, handstand push-ups, and plate-ground to overheads.

 

Tuesday – Squat Day (Week 6) + Glutes and Goblets

We continue to build this week! Let’s keep those weights moving, and lay the foundation for some PRs in two weeks. Things are getting much heavier this week! Our focus is on great looking squats and hitting depth! Our WOD today will blast our lower body! We have 1:00 of max calories on the bike or rower, american swings, and goblet lunges. The floor is lava don’t put your kettle-bell down!

 

Wednesday – Franuary 2020

Fran is one of the ugliest girls you’ve ever met with a face only a mother could love.  We have 21-15-9 of thrusters and pull-ups. Let’s go to that uncomfortable place, and get better!

 

Thursday – Kettlebell King

We have an intense complex of single arm kettle-bell movements today! CFK Kettle-bell enthusiasts will rejoice over deadlifts, sumo deadlift high pulls, hang cleans, and hang snatches! We will follow our kettle-bell skill work up with a double AMRAP of double-unders, knees to elbows, and strict dips!

 

Friday  – Build a Bear

Bear Complex builds machines! That’s why we are doing it! However, we have a different spin on the traditional barbell bear complex! Our workout consists of a dumbbell bear complex, rope climbs, and a spicy amount of calories on the rower!

 

Saturday – Community WOD

We have the unicorn of crossfit this week in our community workout! Get ready to visit trap city with sumo deadlift high pulls! Our conditioning will also include calories on the rower and box step ups every minute on the minute!

 

Saturday – Level 2

Hang and Bang! That’s what its all about this weekend in our 75 minute class! We have a hefty weightlifting day consisting of a heavy three rep hang power clean! We also have a team WOD that includes sprints, wall balls, and burpees.

 

 

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