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  • Writer's pictureStephen Wilk

CFK Weekly: November 26, 2023



CFK (Ugly Sweater) Holiday Party!!


Tennessee Tap House

Sunday - December 10th
2:00PM - 5:00PM


Spouses, Children, & Significant Others Welcome!

Pizza & Appetizers Provided - Other food available purchase.

Feel free to bring Dessert some will be provided!

Sweaters are encouraged but not required!

 
Row-vember ends Thursday November 30th!
 

Programming Sneak Peek!

Monday: Snatch Complex of 5 x Hang Power Snatch + Power Snatch. Then we have a 21 - 15 - 9 that will tax your mid-line combining a Snatch with a gymnastics movement. Tuesday: Partner Badger! Wednesday: 5x5 Barbell Push Press! Then with Row-ember coming to a close we Test a row for the leaderboard! Thursday: Moving a DB and doing Jump Overs. 8 Rounds for time will add up but we want to keep the rounds quick! Friday: E3MOM for 7 Sets, each round is a round of DT. Saturday: We have a Chipper that finishes with max accumulated reps!

 

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.

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