Challenge by: CFK North and West
I AM CFK 2019 Lifestyle Challenge

The 2019 Summer I AM CFK Challenge is all about Healthy Habits.  We won’t focus on restriction or temporary lifestyle changes to get “Summer Abs.”  I AM CFK is a set of daily/weekly challenges designed to create lasting, sustainable habits.

To understand and develop habits, we must first analyze our current behaviors through tracking; then identify and incentivize healthy behaviors to replace the less desirable ones.  Watch this video and read this book to learn more.


6 Week Healthy Habits Challenge – $99

*Points must be in by midnight each day.  Tracking is a large part of the Challenge!

  • Baseline Fitness Test - July 20, Retest Aug. 31

    • Gymnastics – We’ll test both 1rm Pullups and Max Reps   (If you don’t have pullups, we’ll use bands)

    • Mono-structural – We’ll test both your Power/Speed using the 5m Shuttle and your Endurance  using the 1 Mile.    (Rowing can be subbed for running)

    • Weightlifting – We’ll test over all Strength using the 1rm Bear Complex and Strength Endurance with 7 rounds of Bear Complex.    (We’ll use a Clean Complex option for shoulder problems)

  • Before/After Fit3d

  • Daily and Weekly Fitness Challenges

  • Daily and Weekly Nutrition Challenges

  • Weekly 15 minute CFK Coach Check-ins 

    – This is your time to ask questions and learn to make your own healthy decisions.  Check-Ins are not for coaches to “tell you what to do,” but more to help you decide for yourself what’s best, based on your goals.

  • After Party with Barb-Q and Beer!

  • Prizes

  • T-Shirt and More!


Optional Custom Nutrition from EMOM Nutrition 

CFK is partnered with Emom Nutrition to offer an insane value for this challenge. You will have the option of weekly food log review through the Lose It app by a certified Nutrition Coach and a second option of a Custom Nutrition plan, complete with daily Macros as well as the food log review

  • Optional EMOM Nutritional UpGrades

    • $49 = Weekly Food Log Review through Lose It app

    • $99 = Everything above + Custom Nutrition plan, including Macros!


Initial Testing Schedule and Prep: ​​​​​​​

Test Day:  July 20, 2019 - 9:45 am

  • 10-12 - Warmup, Testing, Cool Down

    • Bring snacks and Water, belts, lifters, running shoes, wrist wraps, etc... or Nothing.  It's a test!

Prep Week Training Schedule:

  • Monday, Tuesday, Wednesday: Normal Activity

  • Thursday: Active Recovery Wod (RPE of 6-7)

  • Friday Off or a light row and foam rolling with lots of water but do NOT Workout!

Retest August 31, 2019 - 9:45 to noon

  • 10:00 - 12:00 - Retest

    • Follow the same training schedule as initial Testing

  • 12:00 - 3:ish Beer, Barb-Q, Awards, Fun


How: Click link, sign up, show up, read the Nutrition Guidelines, grocery shop, food prep, win......

*There will be an overall winner.  However, if you participate in this challenge to completion you will also win.  The points are for motivation, the habits built are the prize.  Take the Challenge!

#RiseToTheChallenge #WodifyRise #IAMCFK2019
Mon, July 22, 2019 - Fri, August 30, 2019 Eastern Standard Time
CFK North and West
At CrossFit Knoxville we want you to not only survive life but thrive!  Exercise 5-6 days per week, eat clean foods, and enjoy your life.  Modern life is fast and our obligations are endless.  Take the time to prepare yourself so you are ready for all of life's challenges.

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