Week In Preview, June 20th, 2021

“Where you are headed is more important than how fast you’re going.”  
– Stephen Covey

Event Spotlight

More than 30,000 people in the United States are living with Cystic Fibrosis, and approximately 1,000 new cases of CF are diagnosed each year. Cystic Fibrosis is a progressive genetic disease caused by a defective gene mutation.  This disease is potentially deadly and causes persistent lung infections across the life span of those effected. The disease is well-known for it’s debilitating impact on lung function. Unfortunately, more than 75% of those affected are diagnosed by age 2

Ready to do your part?

Mark your calendars for June 26th!

Register Here

Come Join us this year for our annual workout to benefit the East Tennessee chapter of the Cystic Fibrosis Foundation. Our workout is in partner format which allows athletes to tackle thrusters and rowing as a team. If you can’t find a partner the coaches will be standing by to make sure you have a partner! We want to blow this thing up! So invite your friends and family because ALL ability levels are welcome!



When: Saturday, June 26, 2021 (9:00 am – 11:00 am)
Where: CFK North (906 Callahan Drive)


Event + T-shirt: $40
Event Only (no t-shirt): $20
T-Shirt Only (no event): $25

Weekly WODs: 


Crossfit  – Metcon Mixer
We’ll be shelling out two different types of sweaty goodness on day 1. We have a conditioning workout that combines both EMOM format and AMRAP style conditioning. Athletes should expect a press heavy workout without will tax the shoulders and chest through renegade rows, push press, and up-downs. Our pre-workout strength session includes a tempo strict press.
We’ve got a speed ladder heading into workout one. Our workout is a descending ladder of snatches and alternating dumbbell lunges followed by a bike, row, or run after each set.


Crossfit  – Pistols and Pull-ups
It’s pistol day and we have A LOT of them. Our workout is two 10 minute AMRAPs of pistols, pull-ups, and box jumps with an added RX+ option for those who want the challenge. Pistols require great stability, coordination, and balance. Today is not the day to try pistols unassisted unless you have 10 or more unbroken in the tank. The demand placed on the patella tendon for this exercise  is the quickest way to get a nasty case of tendinitis. Train for the long game, not for the whiteboard.
Things are gonna get super spicy in today’s class. We have burpees, rowing, and kettlebell swings. Our focus today is nailing the hinge pattern and prioritizing great positions under fatigue.


Crossfit –  Snatch Sprint
We begin class with a nice strength piece dedicated to owing the high hang position. We will be focusing on the bar path in the snatch deadlift to set us up for a great jumping position. The skill transfer of the snatch deadlift practice will allow us to be efficient in our workout of the day. Today’s workout is a burner of 20 snatches, a 400 meter sprint, and a final 20 snatches for time.
Today’s sweat session is a double seven minute AMRAP of sit-ups, wall balls, and rowing. You’ll be waking up your legs today for sure!


Crossfit – Quality Carries
It’s all about great movement today! We’ll set a 20 minute running clock and let athletes cycle through multiple rounds of cardio calories, American swings, box dips, farmer’s carries, and overhead squats.
Today’s workout is a classic push-pull style workout. We have a descending ladder of rowing intervals and push-ups for time.


Crossfit  – Burpee Back Squat Blowout
Today’s rump pump will leave you walking like a baby giraffe. We have a strength session of tempo back squats followed by a rumptastic conditioning. We have a fire breathing couplet of thrusters and burpee pull-ups.
Day 5 gives athletes an opportunity to be intentional with their movement. We have an alternating EMOM for 16 minutes of dumbbell deadlifts, side planks, box jumps, and running.


Don’t skip breakfast before coming to class today because this workout might eat your lunch. We have a pre-workout strength complex of 1 clean deadlift, 1 power clean, 1 hang power clean, and 1 power power clean. Our savage conditioning workout is 2 sets of 4:00 AMRAPs of rowing intervals, slam balls, and max effort power cleans in the remaining time.
Level 2 will have a post workout bro session of RDLs, strict press, and bent over rows.
Our workout is “Tailpipe” plus 3 rounds. We’ll be grabbing a buddy and performing 6 rounds of alternating rowing intervals and kettlebell front rack holds. Be sure to pick your buddy wisely!