top of page
Search
  • Writer's pictureStephen Wilk

CFK Weekly: December 10, 2023



CFK Holiday Schedule


12 Days of Chritmas WOD: Saturday, December 23rd - 8am & 10:15am

Chritmas Day: December 25th - Closed

December 26 - Normal Schedule

New Years Eve: December 31st - Open Gym 8-10am

New Years Day: January 1, 2024- Limited Schedule 8:00am & 9:30am


 

Programming Sneak Peek!

Monday: 4 x 12 DB Bench Press. Then 0:30 on / 0:30 off interva;s


Tuesday: 8 Min EMOM of a HPC + C&J. Then we have a chipper where we are going to work through some big voulme.


Wednesday: 6-5-4-3-2 Front Squats. Then a 8 Min AMRAP with fast rounds bing the goal.


Thursday: Partner Pacer WOD where you to will cover distance and move some objects..


Friday: 5-5-3-3-1-1 Power Snatch. Then 3 Rounds for time that we need to keep moving to finish under the cap


Saturday: 24 Min Partner AMRAP!

 

On the Calendar

 

Bring-A-Friend Week!!


January 8th-13th! You'll be able to invite a friend to come join in class for a full week! More details to come in the following weeks, but if you have a friend who always wonders what you do or has always mentioned "trying it out" this will be the week for them to come!


 

Crossfit Total


January 12th for Friday Night Lights we will be doing the CrossFit Total! this will cap off our bring a friend week and provided an opportunity to test your Back Squat / Strict Press / Deadlift all in the same night! We will have 2 divisions so be on the lookout for more information coming soon!

 

Custom Nutrition Plans Available!



Plans available to fit your nutrition needs! Check them out HERE!Email us at nutrition@crossfitknoxville.com for more details and info on how to get started.




 


235 views
bottom of page