Week In Preview, March 1st, 2020

“Great works are performed not by strength, but by perseverance.”
-Samuel Johnson

CFK Event Spotlight:

Habitat for Humanity (Volunteer Opportunity)

Friday, March 21stHabitat for Humanity logo

We’re so excited for the opportunity to have a CFK work day with Habitat for Humanity. Please consider helping us raise exterior framing from 8 am – 12:30 pm at the Charles Drive location (address in link). We need a lot of hands, looking for 20 more volunteers!!

Here’s the sign-up link, if you’d like to help out: https://knoxvillehabitat.volunteerhub.com/lp/crossfitknoxville/

Friends and family are welcome, but all volunteers will need to register via the link and create an individual account.


Upcoming Events:

Bring A Friend Friday

Friday, March 6th

This Friday is BAFF, and we’re giving away free FitAids to anyone who brings a friend. We’ll give your friends a FitAid too! Let’s spread the word, and inspire a fitter Knoxville!


CF2 Workout at North 

Saturday, March 14th

Our CF2 workout to benefit those currently struggling with Cystic Fibrosis is on the horizon.  All the proceeds of our annual event go East Tennessee Chapter of the Cystic Fibrosis Foundation.  Our workouts will start at 9:15am and will last until 11:30am at our North location. These workouts are modifiable to any fitness level, and the workout is open to the public.

*Coach Johnny will be awarding a CFK athlete that brings the most guest with a free T-shirt.

How to Register & purchase T-shirt: Click HERE (both team members must register individually)

Cost: $40/athlete (includes event t-shirt!) – 100% of all proceeds donated to CFF!!

$20 for event only – no t-shirt

$25 for t-shirt only – no event)

Weekly WODs:


Monday – Yogi Master Monday

Our workout is will incorporate  a great deal of pushing and pulling today. We have two 8-minute AMRAPs of handstand pushups,  renegade rows, and calories on the rower. We will get swole n’ flexy with the remainder of class with a yoga flow routine. Yoga PRs, anyone?

Tuesday –  Squat Day + Roll-Out

We have come to another build week in our current cycle. We will crush our 5×3 or 5×5 squat of choice, and follow it up with a spicy butt blaster of double-unders and hang squat cleans. You’ll need to claim a foam roller after this one!

Wednesday – Better Movement, Better Results

We pride ourselves on effective scaling for workouts and attempting to get 1% better everyday. Today’s workout is a test to that commitment. Our workout today will showcase our ability to maintain consistent pacing on 400 meter runs, and holding our own on higher skill gymnastics movements. Our options for the gymnastics movements include bar muscle-ups, banded pull-ups, or strict pull-ups.

Thursday – NCFit Benchmark WOD “Cali Bear”

Our day 5 workout is all too familiar! It is one heavy clean and jerk every thirty seconds for twenty minutes! Our WOD today is a great test of strength and muscular endurance.

Friday – Bring –  A – Friend

We’ll be performing a sprint like workout that prioritizes athleticism and cardio capacity. We have box jumps, rowing, biking, and even more box jumps.

Saturday Community WOD

Our WOD today will smoke the midline as well as the legs. We will be performing burpees and weighted box step ups that are followed by static holds. Our static holds include kettlebell overhead holds and wall-sits.

Saturday L2

Weekends are for snatching! We begin today’s workout with a snatch complex of a power snatches and hang power snatches. Our strength work will be followed up with a partner WOD of rower calories, pull-ups, and front squats.