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  • Writer's pictureStephen Wilk

CKF Weekly: December 31, 2023



CFK Upcoming Schedule



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

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

January 2, 2024- New 6:30am Class Starts

January 8th- 1st KidFit Class / Dr Blake / Bring a Friend Week!

January 12th- Crossfit Total & TYR Pop-up shop




 

Programming Sneak Peek!


Monday: Limited Schedule: 8:00am & 9:30am! Partner WOD to bring in the new year.


Tuesday: Single Arm KBS. Then we will chip away at rounds of calories pair with a OH movement.


Wednesday: 10 - 10 - 7 - 7 - 4 - 4 - 1 - 1 Back Squats! Pair with a 8 Min Max Rep AMRAP.


Thursday: 5 x 3 Sumo DL. Then 7 Rounds for time where working through sets of a gymnastics movement will become challenging.


Friday: 20 Min AMRAP that will be a great strength builder and we get some skill work in the warm up.


Saturday: 3 Rounds with a Partner, this one will hit the shoulders.


 

On the Calendar

 

Starting January 8th


 

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.




 

TYR Discount Code!


20% off: TTN3RSC20

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