Angie

Welcome to "Angie".  100 Pull-ups, 100 Push-ups, 100 Sit-ups, and 100 Squats as fast as you possibly can...nuff said.  

Gymnastics Cert: Lexington, KY

Trainers Steve Owens and Ashley Peery spent 2 fun filled days in Lexington with Coach Jeff Tucker learning some of the more advanced gymnastic movements utilized in CF workouts.  The reality is that these movements are rarely incorporated into WOD's and are often performed incorrectly.  Steve and Ashley are motivated to begin sharing their knowledge with the CFK clients through occasional pre-workout skills sessions. 

Snatch Burp Clean Turkey

This WOD was 4 rounds of 40# DB Snatches (5 each arm), 10 Burpees, 10 HPC (135# as Rx'd, 95# sub), and 40# Turkish Sit-ups (5 each arm).  It was a deceiving WOD and destroyed everyone who saddled up.  

Christmas Eve "6am Grace"

Tis the season to be CrossFitting !!!  As a preemptive strike against whatever foods we will invariably be bingeing on in the next 48 hours, CFK held one early morning WOD to tide us over until Dec. 26th.  It was the largest morning crew and consisted of several out-of-town visitors like Melanie, Misty, Michael, and Nick.  Proving that the CF community extends far beyond our facility in little ole Knoxville.

Level I Cert

Ashley's Level I Cert at CrossFit Charlotte.  Representing CFK.

70 Participants (lowest Ashley placed in Rx'd WOD's, 12th)

Mike G. (placed 20th at CFGames) and Pat Sherwood

Andy Stump

Nicole Carroll 

Steve's 1st Muscle Up

The other day Steve saw D-Rob practicing muscle-ups in preparation for "King Kong".  Up until that point Steve had never had a successful MU on rings.  He said it had been a few months since he attempted one.  Apparently he did a lot of mental prep work during that time because he made this look easy.  

Deadlift Day

Good day for the CFK squad where we were able to put together some PR's on deadlifts.  We are all getting stronger and more confident in our abilities as a result of consistent training, dedication and commitment to CF.