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CFK WEEKLY: AUG 30

karrilegault
Aug 30
3 min read

What a summer we have had, friends!!! August is coming to a close and we are looking forward to the fun things planned for this fall. We have the Nutrition Challenge running from the 1st to the 30th of September. We are going to see some benchmark workouts this coming month. & October is going to have a fun twist to programming that will have everyone wondering if they should go for the TRICK or the TREAT!!! :) Stay tuned!


NUTRITION SIMPLIFIED STARTS TUESDAY!

If you would like some support as you work towards your nutritional goals, jump into our September 30-Day Nutrition Challenge. We will officially begin on Tuesday, September 1st and run through Wednesday, September 30th. We will focus on your personalized macros and put some simple habits into action together.


Week 1: Awareness (LEARN)

Goal: This week we will build awareness through tracking + observation


Week 2: Small Changes (BUILD)

Goal: Our focus this week is to introduce simple & sustainable upgrades to the choices you are making chronically


Week 3: Consistency (BUILD to PERFORM)

Goal: What are we doing here… we are starting to stack habits + build rhythm for healthy and sustainable lifestyle changes!


Week 4: Performance & Ownership (PERFORM)

Goal: We are working towards confidence, autonomy, and long-term thinking



In 4 weeks you will notice.

In 8 weeks your closest friends and family will too!

In 12 weeks it will be undeniable that you have improved your health! The 3 months will pass either way... you get to decide what the outcome is going to look like starting now :)


Text the gym to reserve your spot 865-356-9000... we start Tuesday!


NEW SHIRTS!!! PREORDER ONLY :)

We have some new shirts for your all! This will be "PREORDER ONLY"... meaning we won't be ordering any extra shirts. Please have the form below filled out by September 14th. Unitee will pull the order on the 15th.


CONGRATS to TRACY for winning the t-shirt design contest!!! You will get your light grey shirt when they arrive towards the end of September :)


Please note: the "heather grey" shirt is the lighter of the two colors for the "bike shirts"



SAVE THE DATES:


SEPTEMBER 19TH - we will be having a HYROX WOD again!!! It was a blast last year and we are planning a fun line-up and surprises for this year too! :) Heats of 6 people will go off every 10 minutes (from 8:20 to 10 am). Reserve your spot with you and your partner's name on this sheet:



OCTOBER 1ST - You asked... we listened... our 8-WEEK running program will begin in just a few weeks. Those of you wanting to improve your endurance, possibly complete some races over the fall/winter, or have 1/2 or full marathons on your bucket list, THIS IS FOR YOU!


NOVEMBER 24TH - We are also planning ahead for our annual Thanksgiving morning runs.


The annual Marine Mud Run in maryville:


This year the race is scheduled for Saturday, September 12, 2026, starting at 9:00 AM EDT. Held at the Harmony Family Center at Montvale (4901 Montvale Road), registration costs $70.00 for individuals until September 1, 2026, and increases to $85.00 afterwards.


Event Details

  • Location: Harmony Family Center at Montvale, 4901 Montvale Road, Maryville, TN 37803

  • Date & Time: Saturday, September 12, 2026, starting at 9:00 AM EDT w/multiple wave times

  • Courses: A 3-mile off-road obstacle course (hills, fields, trails, water, and mud pits) plus a separate 1K youth run

  • Registration Fees: $70 per individual until September 1, 2026; (save $15 by registering early) price will increase to $85 starting September 2, 2026

  • Amenities: On-site showers, changing rooms, porta-potties, and a commemorative 2026 T-shirt (if selected during registration)


SNEAK PEEK OF THE WEEK AHEAD:

Running is more fun in cooler temps & a 73 degree gym...


 
 
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