Week in Preview – March 4th, 2019

“Our potential is one thing. What we do with it is quite another.” — Angela Duckworth


CFK’s Birthday is coming…


CFK is turning 10 this year!  The big day is coming up on St. Patty’s day.  Whether you’ve been with us for a few months or a whole decade, send us some of your favorite memories or experiences with CFK!


Recipe of the Week


March is here, so check out this pot of Irish Stew with a paleo twist!


Volunteer Day


Want to help the community out after the Open is over?  Come help out with a volunteer clean up day with us on the 30th!


What: South Knoxville Community Cleanup
When: 3/30/19 9am-12pm
Where: Sam Duff Park, 4060 Chapman Hwy
More Information: Sign up here

The Week


Monday – 19.2


Get your repeat in!  This is a WOD that’s a repeat and can be a lot of fun.  This time around we’re all guaranteed to get at least 8 minutes of work in.  Toes to bar, double unders, and cleans.  Three high skill movements all rolled into one workout!


Tuesday – Squat Day


Recover from all those squats the day before with more squatting today!  Work in Turkish get-ups and strict pull-ups in between.


Wednesday – Double Play


Get all your bar work in order!  This 15 min AMRAP contains power snatches, overhead squats, and hang power cleans.  Plus some rowing and double unders.  Just a little bit of everything.


Thursday – Face Off


Five rounds on the 4:00 mark of deadlifts, burpees over the bar, and a 150 m run.  Your score will be your slowest round, so you need to hustle and make sure you can do your deadlifts unbroken!


Friday – 10k with a partner


Pick a partner and alternate every 1k on the rower for 10k, while your partner rows you”ll have alternate strength and mobility work.


Saturday – 19.3


Over halfway through the Open!  Get signed up for a heat on Saturday morning!