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CrossFit Ktown On-Ramp Program

At CrossFit Ktown we offer a very comprehensive On-Ramp Program designed to help new athletes learn about CrossFit. If you would describe yourself as any of the following, then the CrossFit Ktown On-Ramp Program is right for you, and you MUST COMPLETE THE ON-RAMP before joining in normal classes. Learn More…

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For feet’s sake!

November 30th, 2017|0 Comments

Rebecca knows that neutral feet help create torque throughout the system! “The human foot is a masterpiece of engineering and a work of art.” – Leonardo da Vinci “In all forms of strategy, [...]

Patience as a technique in weightlifting

August 31st, 2017|0 Comments

Lu Xiaojun moments before initiating his second pull. The Olympic lifts require great speed and power. But that speed and power should not only be imparted to the barbell, it should also [...]

2101, 2018


January 21st, 2018|0 Comments

CrossFit Ktown – CrossFit

FX A: Russian KB Swing (EMOM 8: 8-10 swings HAP)

SP A: Hang Power Clean (EMOM 8: 3 TnG reps @ ~60%)

B: Rowing Warm-up (10 min) (No Measure)


– 1 min 1/4 pressure

– 1 min 1/2 pressure

– 1 min 3/4 pressure

– 1 min full pressure, all at 18 SPM

*1/4 pressure means bringing power to just the last 1/4 of the stroke while rowing lightly for that first 3/4, 1/2 means power is just felt in the last 1/2 of the stroke, and so on

– 2 min full stroke, full pressure, 24-26 SPM (not race pace)

– 10 super strokes @ 18 SPM (max power, max flywheel spin, at specific SPM)

– 1 min 1/2 pressure, @ 18 SPM

– 10 super strokes @ highest SPM (max power, max turnover, might get ugly)

– 1 min 1/2 pressure, @ 18 SPM

– stand up, shake the legs out, set the monitor for your piece, know your strategy, and GO!

C: 500m Row (Time)

Max Effort 500m Row
Everyone needs to set the monitor for 500m. Row’d Royalty athletes need to set monitors for variable distance intervals with 100m, 0 rest, 500m.

Meet Our Coaches

Alex Anderson

Alex Anderson hails from Dunwoody, Georgia where he grew up with 4

brothers and 1 sister.

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Ian Helling

Ian Helling

Early in Ian’s life, he was fascinated with bodybuilding thanks to movies featuring Arnold Schwarzenegger.
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Mark Lane

Mark Lane – Often referred to as Good People Man, he uses his talents for good, never evil, for the benefit of those around him.
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Samantha Lane

Her approach may be considered tough love, but Samantha Lane will help you accomplish a goal.
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Taylor Layman

Taylor has a background in high school and collegiate athletics, including Division I football.
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Dave Parmly

Dave was born in 1959, so he’s been around longer than most of the other coaches. Dave came to CF by a wandering path but found a home at CF KTown.
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Grant Scalf

Grant is the owner of CrossFit Ktown. He has been coaching athletes since 2003 and began personally training clients in 2005.
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Michelle Smith

Michelle enjoys watching people strive to become better versions of themselves and is honored to have this opportunity to coach at Crossfit Ktown.
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Chris Winstead

Christopher Joel Winstead, an Electrical Engineering grad from UT, uses his free time endeavors to apply the systematic approach he has spent the last four years honing to his pursuits in weightlifting.
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