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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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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 […]

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Practice does NOT make perfect

October 12th, 2016|0 Comments

The old adage that “practice makes perfect” needs revision. This statement makes it seem as if putting in the requisite time will eventually allow anyone to become an expert at any given task or discipline […]

2410, 2016


October 24th, 2016|0 Comments

CrossFit Ktown – CrossFit

A1): Pendlay Row (5×5)

A2): Ring Push-ups (5×15-20)

B): Metcon (Time)

100m sled drag backward (135/90lbs)




100 DU

15 C2B


100m sled drag forward

XTRA): GHD Situps (one set of 50 reps)

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
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