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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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Summer of Squats 2018 edition

July 9th, 2018|0 Comments

Skwats! A long, long time ago in a galaxy far, far away we were possibly over-concerned with strength. There was the 70s Big phenomenon. We had the Mark Rippetoe-induced strength cycles and gallons [...]

Forging Elite Fetuses

June 29th, 2018|0 Comments

Ashley set to announce that she is growing a human. My fellow Ktowners, I’d like to tell you about my 2-year journey that will hopefully be bringing another option to you and yours [...]

1507, 2018


July 15th, 2018|0 Comments

CrossFit Ktown – CrossFit

A1: Back Squat (5×5)

A2: Six Pack Back w/ DB (5×5 light)

Bent over, elbows high and wide, externally rotate, pull elbows back to side, press out overhead, back to side, internally rotate, down.

B: J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

GUT: Metcon (AMRAP – Reps)

Rower pike-ups: 4×10-15

CrossFit Kids