“Great works are performed not by strength, but by perseverance.”
CFK Event Spotlight:
Habitat for Humanity (Volunteer Opportunity)
Friday, March 21st
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.
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)
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.
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.