Week in Preview May 5th, 2019

“Show yourself as you are, not how you want to be seen. You prove your intentions and abilities by showing them in your attitude and actions. You don’t earn credibility by presenting yourself. You earn credibility by being yourself.”


CF2 – CrossFit for Cystic Fibrosis

If you didn’t make it out to the CF2 event yesterday, you do not know what you missed! We had a great turn out for an amazing cause. Thank you everyone for all the support and love. We look forward to seeing you there next year!


Supplement Spotlight: Transparent Labs Turmeric

Is improved health and longevity your fitness goal? Try this earthy super supplement. Related to the ginger plant, turmeric has been associated with reducing pain and inflammation in the joints as well as fatigue. It aids in digestion and nitric oxide production in order to increase blood flow and lower blood pressure.



Upcoming Events


Mudders Day Madness 5K – May 11th 2019

The Harmony Family Center has been helping children live their best lives for 20 years, and are near and dear to our CFK Community.  Register HERE, and make sure to sign up under team, “CrossFit Knoxville.” Plan to go off in the first heat of the day, at 10:00 a.m. , and wear clothes to get muddy!


Sunz Out Gunz Out “Murph Prep” Challenge

This 3-week challenge leading into Memorial Day Murph is all about frequency of movement. Download the “Wodify Rise” app, and click this link to register. Through the app, you’ll be able to gain points for completing daily and weekly task. Earn as many points as you can and crush Murph!

Monday – Squat Day (Week 3)

Its week 3 of the cycle and the weight is going up. Continue to focus on form and speed out of the whole. If you missed the first two weeks, lets find a moderate weight that you can move fast for 5 reps. We’ll finish the day with sled pushes, slam ball throws and heavy farmers carries. This is a great day to be aggressive and have fun!


Tuesday – Destiny’s Child

We’ve got two couplets in this ode to 4 girls from Texas. We start out with 3 sets of power snatches and box jumps, and finish with 3 sets of overhead squats and lateral barbell burpees. The key to owning this workout is pacing. Keep your heart rate and breathing under control and you’ll be singing “Survivor” too.


Wednesday – The Chief

Power Cleans, push-ups, and air squats for 5 rounds. If anyone can beat Johnny’s 3 minute score, then let us know. No cheating on the air squats! In all seriousness, this is a fun and fast workout, but watch out for that power clean weight.


Thursday – Boat Race

What happens when you get a whole in your boat? You get out and swim, or in this case you run. Running and rowing is the name of the game in this post hump day workout. We’ll finish up with CFK Pull-up program (day 1) and quality push-ups.


Friday – Hogwarts

We’ll be accumulating calories with American kettle-bell swings, abmat sit-ups and goblet squats. I don’t know if wands and broomsticks will be appropriate in this 15 minute workout, but lets have fun!


Saturday – Community WOD

In this simple yet effective couplet, we’ll complete 6 rounds of a run and burpee dumbbell deadlifts. Make sure you get set coming out of your burpees before you pick up the weight.


Level 2 – Bubba Gump

The day will commence with an alternating EMOM of Strict press and pistol squats. This is a great opportunity to build some balance and overhead strength.

 We’ll finish the day with Bubba Gump. A combination of running, deadlifts and lateral barbell burpees.

Sunday – Yogability

Don’t forget your yoga blocks and mats this Sunday for the 8:00am North and 9:30 am West yoga classes. Remember if you didn’t sign up for the 4 week series, the drop in is $10 and only $35 if you sign up for all four workshops.