CFK WEEKLY: AUG 9TH

A new week is here... HAPPY SUNDAY!!! & we’re heading into it with fresh energy, good intentions, and hopefully a little less chaos than last week. Whether your week ahead is packed with work, kids, practices, appointments, or all of the above, we hope you’ll carve out some time to move, sweat, laugh, and do something for yourself. We’ve got a great week of workouts ahead, plenty of opportunities to get stronger, test yourself (someone say CrossFit Total?!?!) and, of course, a little something to look forward to at the end of the week. So hydrate, get your sleep, pack your gym bag, and prepare yourselves... because the week ends with Terry(with a partner). And yes, we're sorry in advance LOL!

Think of it as a triple-decker club sandwich: three layers of running (not bread, unfortunately), with push-ups and bear crawls stacked right in the middle. No turkey. No bacon. No lettuce. Just 100 push-ups, 100 meters of bear crawls, another 100 meters of bear crawls, another 100 push-ups sandwiched together by 1 mile runs :)

Come hungry!!!

THIS WEEK: BIKE CLASS T-SHIRT DESIGN CONTEST:

We are wanting to order new "Sunday Bike Class" shirts and we are asking for your help :) How will this work? It's simple! Come up with a design or 2 or 3 and submit them by August 15th (email below). Coaches will vote on the designs. The winner of the contest will be announced on Saturday the and they will recieve their shirt for FREE... along with bragging rights! ha!

You can submit the designs by email to admin@crossfitknoxville.com

SAVE THE DATES:

Here are some of the dates we are looking forward to in August and September!!!

August 21st - CFK 3 on 3 basketball tournament Friday from 6:30-8:30pm at Athletic Republic

August 29th - Nutrition Workshop

In September 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! :)

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:

Oh! What fun!!!...