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…
  • 12184154_10103438769435375_320301341524293233_o

November Paleo Challenge 2016

October 26th, 2016|0 Comments


Hey Ktowners,

Several of you have been asking about a November Paleo Challenge like last year, and we love your enthusiasm. Because so many of you saw great results, learned about diet and health, […]

  • 225715_10151440652475888_1506066360_n

On the Importance of Setup Part III

October 14th, 2016|0 Comments

I’m rolling this thing out faster than a lot of you can read, and for that I apologize. Here is Part III (if you missed Part I or Part II, check them out) in our series […]

2610, 2016


October 26th, 2016|0 Comments

CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

B): Metcon (No Measure)

B1) Lu raises: 3×12

B2) Side-lying external rotator cuff extensions: 3×12

B3) Banded face pulls: 3×12

C): Metcon (No Measure)

2-3RNFT @ moderate pace:

500m row

15 T2B

150 SU

10 T2B

50m Double KB OH carry (light)

5 T2B

rest 2 min

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