CFK Weekly: October 29, 2023
CrossFit Knoxville
by Stephen Wilk
5M ago
Custom Nutrition Plans @ CFK! We see you showing up to the gym every day and putting in the work. But we all know nutrition is key to seeing results, so… we are now offering personalized plans with coaching powered by Macrostax! If you’re not familiar, Macrostax is the top macro-counting app that simplifies what to eat so you can: – lose fat and build lean muscle as you chase your fitness goals – optimize your workouts and have more energy throughout the day – eat more while enjoying your favorite foods in a sustainable approach to nutrition Email us at nutrition@crossfitknoxville.com ..read more
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Nutrition Coaching @ CFK
CrossFit Knoxville
by Stephen Wilk
5M ago
Now offering custom nutrition plans! We see you showing up to the gym every day and putting in the work. But we all know nutrition is key to seeing results, so… we are now offering personalized plans with coaching powered by Macrostax! If you’re not familiar, Macrostax is the top macro-counting app that simplifies what to eat so you can: – lose fat and build lean muscle as you chase your fitness goals – optimize your workouts and have more energy throughout the day – eat more while enjoying your favorite foods in a sustainable approach to nutrition Email us at nutrition@crossfitknoxvill ..read more
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CFK Weekly: October 22, 2023
CrossFit Knoxville
by Stephen Wilk
5M ago
CFK 5k Zombie Run & The Great Pumpkin 5k Relay!!! Individuals & Teams Register HERE! We are excited to announce that CFK will be hosting our first 5k Race & Relay! We will be hosting the race at Victor Ashe Park. Saturday, October 28th at 8AM!  Classes on October 28th will be canceled so come join us at the park! For those looking to race a 5k we have a fun Zombie twist! On the sign up sheet please put your best estimated 5k finish time! Not up for a 5k? Grab some teammates (Teams of 3) for our Relay option! There will be running with a CrossFit twist and we think y’all will ..read more
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CFK Weekly: October 15, 2023
CrossFit Knoxville
by Stephen Wilk
5M ago
CFK New Merch Pre-Order! We are excited to offer y’all options on New CFK Merch! Follow the link to Order HERE! Deadline: October 18th @ 11:59 PM Tee Shirts: ($20) Long Sleeve Shirt: ($25) Crop Top Sweatshirt: ($35) Hoodies: ($45) Order HERE! Programming Sneak Peek! Monday: Strict C2B Pull Ups for 5 Sets. Following up we have Threshold AMRAP with some larger volume that has a scale option to keep the workout moving along! Tuesday: 6 x 2 Building TNG Power Cleans Building. Then we have an ascending rep AMRAP that will get challenging when you are getting inverted. Wednesday: Double WOD?! O ..read more
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CFK Weekly: October 8, 2023
CrossFit Knoxville
by Stephen Wilk
6M ago
CFK New Merch Pre-Order! We are excited to offer y’all options on New CFK Merch! Follow the link to Order HERE! Deadline: October 18th @ 11:59 PM Tee Shirts: ($20) Long Sleeve Shirt: ($25) Crop Top Sweatshirt: ($35) Hoodies: ($45) Order HERE! Programming Sneak Peek! Monday: 5 x 3 Bench Press to start the week. Then we have 90sec intervals that will get leg heavy by the end! Tuesday: Partner WOD where your moving something over distance into Power Snatches for 3 Rounds! Wednesday: 21 – 15 – 9 that will be challenge you ability to keep yourself moving. The goal will be to find a pace and no ..read more
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CFK Weekly: September 24, 2023
CrossFit Knoxville
by Stephen Wilk
6M ago
Running Workshop w/ Coach Stephen Thursday, October 5th! 6:30 PM Looking to learn how to run more efficiently? We are going to cover the ways we run and how we can improve. We are going to take a look at each athletes gait cycle and how/what we can do to improve running form and the muscle/mobility associated with proper running. With the Zombie 5k coming up this is a perfect opportunity to build a foundation and test it out later in the Month! This workshop will be limited to 8 athletes only so each athlete gets time and attention. Cost $15 – This workshop comes with a free month of my 3 Day ..read more
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CFK Weekly: September 17, 2023
CrossFit Knoxville
by Stephen Wilk
6M ago
CFK Group Hike! Where: Mt LeConte   /  When: October 8th / Time: Meet at the Trail Head @ 7:00Am Sign up so we know you are coming here! We are going to be Hiking the Rainbow Falls Trail! This will be a 12-13 Mile Round Trip Hike. Make sure to bring water and snacks and plan on spending 5-6 hours outside. You will need a parking pass which can be bought online form the National Park Service. Want to set up a car pool or just keep up to date on the full plans?  Connect with us on Facebook HERE!! Congratulations to our CFK Athletes at the Tri-Star Rowing Competition!! They we ..read more
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CFK Weekly: September 10, 2023
CrossFit Knoxville
by Stephen Wilk
7M ago
CFK Group Hike! Where: Mt LeConte   /  When: October 8th More information to come but mark your calendars and if you aren’t in the Facebook group jump on so you can stay up to date with this and other gym activities! Connect with us on Facebook HERE!! Check out Photos from the CFK SUMMER SLAM here! Programming Sneak Peek! Monday: 9/11 WOD to start the week! There are a whole lot of Barbell movements here! The first 2 Movements should be your deciding factor for your weight! Tuesday: 7 Sets on the 2 Min of a Snatch Complex! Our 10 Min AMRAP after will “push” your Threshold to ke ..read more
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CFK Weekly: September 3, 2023
CrossFit Knoxville
by Stephen Wilk
7M ago
Labor Day Schedule 9/4/23 2 Classes: 8:00am & 9:30am @ Both Locations 2 Rounds for Time w/ A Partner 300′ Goblet Walking Lunges (50/35) 800m Run (Together) 20 Wall Walks 1000/800m Row North Only: 2:00 – 4:30pm WL Open Gym with Wes Programming Sneak Peek! Monday: 8:00 & 9:30am Classes only! Partner WOD listed above! Tuesday: 5 x 10 Deadlifts! Our 7 Min AMRAP will challenge you to get Max Reps! Wednesday: 9-15-21-27 of a couplet that will tax your Core with some work to be done after each round! Post WOD we will get our grip work on! Thursday: Alt EMOM of some Gymnastics Strength Posi ..read more
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CFK Weekly: August 20, 2023
CrossFit Knoxville
by Stephen Wilk
7M ago
CFK Summer Slam Week 2 Leaderboard! We had some changes on the leaderboard! Rx: Two teams have pulled into a tie! We had some ties from Week 1 in the scaled division break apart! Scoring: 1st Place = 1 Point,  2nd = 2 Points and so on. Week 1 and Week 2 Points are added together below! Week 3 is listed below! 2 Scores this week! This will give the opportunity to make some big changes on the leaderboard!   Programming Sneak Peek! Monday: Leaderboard Opportunities 1st Score: 1RM SNATCH 1st Score of the Day- A 1RM Snatch (Power or Full)! Format- We will build for 6 Min then we have 7 ..read more
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