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.  

"Kid Kong" #1--featuring Harrison

This is a little WOD that Steve had his son Harrison work on during some down time in the box.  We are starting to see a little glimpse of "Connor 2.0".  Keep watching...more "Kid Kongs" are in the works!

Drew vs. Ashley

Juggling: Grad School Practice Session

Juggling may seem totally unrelated to CrossFit. However, Ashley defends that it does cover the fitness domains of coordination, agility, stamina and accuracy.  This is a video of some of his skills.  

Ashley's 1st Muscle-Up

This was the 1st muscle-up Ashley ever did.  He was video taping in the hopes of critiquing his form to see what he was doing wrong.  Nothing went wrong...but there is still a lot of critiquing to be done.  There always is.