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  • Writer's pictureStephen Wilk

CFK Weekly: March 3, 2024



CrossFit Open 2024

Friday Night Lights - Week 2 - Friday, March 8th

There is still time to register!!


Here is what to know about The CrossFit Open 2024!


  • The Open Announcement each week will happen Thursday @ 3PM!

  • Friday all day the class WOD will be 24.2! We will do our best to arrange Judges for those who cannot make it to Friday Night Lights but are registered for the Open.

  • Friday, March 8th / 15th - 4:00PM will be the last class for the day!

  • 5:00 PM on we will have an athlete brief go over standards and answer any questions!

  • First Heat will take place around 5:30PM and heats will be organized so athletes have judges and a dedicated area to complete the WOD. Heat sign up and duration will vary depending on the WOD. Look out in Wodify for sign ups after the announcement.

  • We will have FOOD and lots of fun cheering others on!

  • Each week athletes will have until 8pm on Monday to complete the WOD & submit their score we will have a link in Wodify and you will have an official score sheet. (You must do this)!

  • If you miss Friday or want to re-test please reach out to a coach to arrange a time to complete before the 8pm deadline Monday.


(Must login into Crossfit)


 

Programming Sneak Peek!


Monday: Deadlift EMOM and "Diane" Chipper


Tuesday: Conditioning intervals with one of our FAVORITE movements!!


Wednesday: Core & WOD prep EMOM, followed by running, gymnastics & DB's OH MY!


Thursday: Strict Press and a "Grunt work" Partner WOD


Friday: CrossFit Open WOD 24.2!


Saturday: Snatch EMOM to build into Power Snatches, KBS & Air Squats


 

Happening at CFK

 

Running Workshop w/ Coach Stephen



March 14, 2024 - 6:30 PM
Limit 8 People - Cost $15

This is a 90 Min Workshop that covers mobility and running gait analysis.


 

Knoxville Marathon & Relay


April 7, 2024


As we head toward spring and warmer weather that means the Knoxville Marathon / Half / 5k & Relay is right around the corner! We had some runners in multiple categories and a few relay teams! We would love to see more people and teams out there this year! You can register for the race here.  Let us know you are running!! If you are interested in signing up for a relay team we can help you find a team! Put your name on the sheet below if you plan on running or if you are looking for a team!



 

Personal Training


If you have goals or skills that you are looking to achieve and need some help we offer personal training that can help get you to where you would like to be! Our goal is to help you maximize your results and teach you along the way! Reach out to a coach to inquire or check out or Personal Training page on our website!

 




Every Monday & Wednesday 5:30PM

Ages 5 - 12

 First Class is FREE!






 

Get the Most out of Your Membership!


  • All Members get access to Macrostax to help track and dial in your nutrition goals (See Karri or Dave to get access or if you are looking for 1-on-1 Coaching)

  • TYR Affiliate Discount- 20% off: TTN3RSC20

  • Unlimited Members have Open Gym access to work on accessory work including the CFK Build Program (Available in Wodify)

  • Unlimited Members get a 10% discount on supplements. (ie... Protein, Pre-Workout, ect)

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