Sign Up

CrossFit Ktown On-Ramp Program

Sign UpAt 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…
  • Week 1 - Instagram

Mental Preparation for the CrossFit Open

February 23rd, 2017|0 Comments

As many of you have been hearing for several weeks, the 2017 Reebok CrossFit Games Open is upon us. If you have participated in the Open in previous years, you have some idea for what […]

  • Screen Shot 2017-02-14 at 1.34.54 PM

Exhaustive (exhausting?) notes from our Split Jerk Seminar

February 14th, 2017|0 Comments

CFKT Jerk Seminar for the CrossFitters of Knoxville Seminar Series

Philosophy of jerk

Split jerk vs power jerk vs squat jerk

Split jerk offers the ability to drop low into a solid base without requiring a lot of […]

2303, 2017

Friday

March 23rd, 2017|0 Comments


CrossFit Ktown – CrossFit

Pre): Metcon (No Measure)

400m row damper 1

10 3-way lunges

10 Hindus & scorpions

10 serratus push-ups

10 upside down KB presses

10 KB goblet squats

5 KB thrusters ea arm

Stretch calves, hamstrings, hip openers, and banded shoulder.

Set your barbell and jump rope up after stretching. Warm the specific movements up. Then break a lung:

3 rounds of 3-5 sec bike all out, 30-45 sec slow spin.

FX A): CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

SP A): CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

MAST): CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

Meet Our Coaches

Alex Anderson

Alex Anderson hails from Dunwoody, Georgia where he grew up with 4
brothers and 1 sister.
Full Bio
Ian Helling

Ian Helling

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

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.
Full Bio

Samantha Lane

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

Taylor Layman

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

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.
Full Bio

Grant Scalf

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

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.
Full Bio

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.
Full Bio
CrossFit Kids