Ladies Night
Nov
19
5:30 PM17:30

Ladies Night

Grab a friend! It's a night for the ladies (all ages)! And it's free!
Have you been thinking about exercising?
Did you know CrossFit is considered one of the most effective, functional exercise programs?
CrossFit is effective, fun, community/class based, coached programming that changes every day. You don't have to think about what to do because your coach will tell you and you can do it at your own fitness level!
This is a night just to learn and try out some things that we do! Bring your questions too! We'll be there to answer them!

If you are of the age that you think, I'm too old for that....you need to understand the importance of doing the movements, every day, that you want to be able to do the rest of your life. Squat down, bend over, pick something up off the floor, put something up over your head, step up on something and keep your balance, keep your coordination, etc..... these things are why we call what we do, "functional fitness".

What the night will look like... (times approximate)
5:30 - get there and have a few minutes to look around the gym
5:45 - We'll show you what an Elements class looks like
6:00 - We'll show you what a CrossFit class looks like
6:15 - We'll show you what a Weightlifting class looks like
6:30 - We'll show you why nutrition is so important
6:45 - 7:30 - We can go back over anything, talk, and you can talk to the women who have already been doing CrossFit for awhile. We're here for you and for your questions!

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Granite Games Winter Throwdown
Dec
7
8:00 AM08:00

Granite Games Winter Throwdown

We are excited that we will be hosting another Granite Games Throwdown at RTCF on December 7th. The Granite Games Throwdown gives athletes new to competition an opportunity to challenge themselves and have a blast doing it!

I would love to help you and your gym get signed up. My email is deb@rockytopcrossfit.com, my FB Message name is Deb Ragland, and my cell number is 865-806-4121. Please feel free to reach out to me regarding all things GGTD related. I PROMISE I will respond and help you out!

Our 3-person, same gender team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!

Pick your division…

Scaled: For those who are new to competing, share a common goal of functional fitness, and are working toward mastering their skills.

Intermediate: The perfect fit for athletes who love the thrill of competition and have a passion for functional fitness, but who don’t typically RX daily workouts and may not have yet mastered all movements. Typical RX athletes may also register under this division.

For all workouts and standards head to our website: https://thegranitegames.com/throwdown-compete/

To set you up for success when you arrive onsite, here’s what you need to know:

Check- In - All athletes must check in at Rocky Top CF between 7:00 am and 8:00 am the day of the event.

Where Am I Going? – Check-in occurs at Rocky Top CrossFit 1412 N. 6th Ave. Knoxville, TN 37917. There will be a check in table.

Parking – There's parking available, but it's tricky. We have a few spaces in the small RTCF lot, there are more behind the orange warehouse, there is parking across the street on Pratt Street and parking the next block across the street on Cottage St. You can park from the road to the greenway on both streets. Please do not park on 6th Ave.

Come Prepared – You’ll need to provide a valid ID to complete check-in. We should have room for most of the athletes to set up camp inside. We will have food on site for competitors and spectators. We will have a PhysioLab Physical Therapy on site for all your PT needs. 7Five Clothing will be there for your shopping fun! We will have the InBody Body Composition Scan if you'd like to try that to see what you're made of. And we'll have other vendors for your enjoyment not secured yet.

You'll also want to bring whatever you want to sit on inside (we have lots of inside space), maybe a tent (just in case you want to set up outside)

Please do not bring pets inside, as we will have a very full house

No Take-Backs – Life happens—we totally get that. But please be aware that if you cannot participate in the weekend’s events, we cannot offer a refund for any reason.

Trading Places – You can substitute an athlete up until the day of the competition!

T-Shirts are included in your teams registration until the shirt deadline, which is Sunday, November 17th at 11:59 pm.



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Granite Games Fall Throwdown
Sep
14
8:00 AM08:00

Granite Games Fall Throwdown

We are excited to announce that we will be hosting the Granite Games Throwdown at Rocky Top CrossFit on Saturday, September 14th!

The Granite Games Throwdown gives athletes new to competition an opportunity to challenge themselves and have a blast doing it!

Our 3-person, same gender team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!

In addition, the top 15 teams in each division on global leaderboard will automatically qualify for the 2020 Granite Games Championship!

Pick your division…

Scaled: For those who are new to competing, share a common goal of functional fitness, and are working toward mastering their skills.

Intermediate: The perfect fit for athletes who love the thrill of competition and have a passion for functional fitness. You might Rx daily workouts, but may not have yet mastered all movements.

For registration and more info: https://thegranitegames.com/about-throwdowns/#locations

For all workouts and standards: https://thegranitegames.com/about-throwdowns/

If you have questions, please email: deb@rockytopcrossfit.com

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Nutrition Talk - How to Jumpstart your Metabolism
Apr
30
5:30 PM17:30

Nutrition Talk - How to Jumpstart your Metabolism

Nutrition Talk: How to Jumpstart Your Metabolism

Featuring: Lee Murphy, Lecturer with the Department of Nutrition at the University of Tennessee, Knoxville

What factors affect your metabolic rate? Is it possible to actually increase your metabolism? If so, how? Lee Murphy, MS-MPH, RDN, LDN, will be discussing the factors involved in basal metabolism, how to alter these factors, and how you can eat to influence and maximize your strength, stamina, and overall health.

SCHEDULE:
5:30 - 6:30 p.m. Seminar
6:30 - 7:30 p.m. Workout (optional)

REGISTRATION LINK: https://bit.ly/2UFhFSM

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