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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…
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What should you take away from the November nutrition challenge?

November 13th, 2015|0 Comments


Hey Ktowners,

As most of you already know, the November Nutrition Challenge is in full swing, and participants are fully in the throes of sugar and gluten withdrawals. As one of the nutrition coaches for this […]

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What is at your CORE?

November 9th, 2015|0 Comments

What is at your CORE?

If we are what we eat, have you ever stopped to question what you are made of? Right now over 45 members of this gym are doing just that through the […]

2411, 2015


November 24th, 2015|0 Comments

CrossFit Ktown – CrossFit

A): Front Squat (1 rep @ 50% every 20 sec for 6 min)

B): Split Jerk (EMOM 12 – 1 rep @ 70%, technique focus)

C): Metcon (No Measure)

Row warm-up:

casually complete 350-500m

then do 5-10 hard pulls + 20 easy pull 2-3 times

then walk rest 60-90 seconds


D): 2k Row (Time)

Max Effort 2k Row

Meet Our Coaches

Alex Anderson

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

Emily Harbin

A little over 4 years ago, Emily was completely inactive and weighed well over 325 pounds.
Full Bio
Ian Helling

Ian Helling

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

Miranda Huston

Miranda Huston has incredible passion for and knowledge of health and wellness – a fact that is undeniable once you meet her!
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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.
Full Bio