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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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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 [...]

On Pareto’s Principle and Via Negativa

August 16th, 2017|0 Comments

The Antifragile Triad About six years ago some gentlemen from CFKT started a book club. There is usually a lifecycle to these sorts of things, but this one has somehow waxed and waned [...]

1810, 2017

Thursday

October 18th, 2017|0 Comments

CrossFit Ktown – CrossFit

Pre): 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

A1): KB Floor Press (10-10-10-10-10-10)

A2): Double KB Bent Row (6×10 moderate weight, controlled tempo)

One KB in each hand, torso parallel to ground, pull elbows back behind torso.

B): Metcon (Weight)

AMRAP 20 (movement):

100m bear hug carry

20 single arm DB OH reverse walking lunges (10 ea arm)

10 oblique GHD sit-ups ea side

30 cal row

Movement/recovery pace. Score weight of bear hug carry.

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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