BLUR THE DISTINCTION BETWEEN STRENGTH TRAINING AND METABOLIC CONDITIONING, FOR THE SIMPLE REASON THAT NATURE’S CHALLENGES ARE TYPICALLY BLIND TO THE DISTINCTION.
Greg Glassman, Founder of CrossFit
We know that picking the right gym is an important decision. At Rocky Top CrossFit we have a straight-to-the-point, unlimited monthly membership. Our unlimited memberships are one size fits all for unlimited gym use. We want you to feel comfortable coming to any class, any time, on any day that works for you.
GROUP CLASSES
Proper form and safe progressions are just as important as feeling welcome and having fun. Our group classes are designed to take you from warm-up through cool-down and challenge you the whole time. You will meet new people and the skills and confidence you gain will enrich all aspects of your life.
We have classes to fit your schedule from Monday through Saturday.
OPEN GYM
We understand everyone's schedules can be different and for that reason we offer open gym times throughout the day from Monday through Saturday.
For the more experienced athlete or those with time constraints, you can still get your training in on your own schedule!
Current Programs
elements course
This Elements course is for someone who is just giving CrossFit a try but isn't sure yet, the CrossFit beginner who wants to get more comfortable before going into a larger class, and the experienced person who wants more work on certain movements. Our Elements course features 6 specific skill focuses in 4 sessions:
Gymnastic Movements
Intensity
Cleans and Snatches
Presses
Deadlifts
Squats
Mayhem Affiliate Programming
Group Classes -
Whereas our competitive training programs are geared towards performance in the Open, Regionals, and beyond, Mayhem Affiliate is directed towards the true goal of CrossFit: To improve our quality of life outside the gym. It is not only an effort to lose body fat and maintain lean muscle-mass, but the ability to play pickup basketball with our grandchildren someday. The goal is improving fitness on a slow trajectory towards a distant horizon.
Competitive Athletes -
Rich Froning created Mayhem Athlete to help athletes train and compete in the sport of CrossFit®.
ADDITIONAL PROGRAMS
Friends & Family class
Saturdays at 10:00am. This class is for members (unlimited memberships, punch cards, drop-ins, and friends and family who come with a member to try it out. All else, please talk to management.
Trying to get that friend to see what it’s all about? Members, you may bring your friends & family for free to try a class! This is a non-technical class, perfect for the new person to CrossFit. If they decide they would like to continue, they may purchase a membership or a punch card!
Drop-ins and Punch cards welcome!
SATURDAY CLASS AT 10:00 AM
NOTE: CLASS and OPEN GYM are not FREE to the larger Knoxville community on Saturdays
nutrition
At Rocky Top we understand there is not a one-size fits all for nutrition; It's individual and it has to fit YOUR lifestyle. Understanding nutrition is the key to everything inside and outside of the gym, so we want to provide the best option for every individual.
We have partnered with THORNE https://www.thorne.com/u/rockytopcrossfit for all of your vitamin and supplement needs. Thorne is in the affiliate network of partnerships with CrossFit. They are high quality, thoroughly vetted and 3rd party tested. We highly recommend Thorne to supplement your healthy and active lifestyle. Please use this link when you order to receive our discount and to benefit our home gym.
personal training
Personal Training in individual or small group sessions is available. Please contact us for more information.