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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 I

September 23rd, 2016|0 Comments


***Note – This is a repost from May 29th, 2013. Please enjoy!***

When telling a joke, setup is important.  When constructing a wind and rain proof camp, setup is important.  When writing a blog post on […]

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Mental toughness is developed and cultivated, not given.

September 19th, 2016|0 Comments

It has become almost a cliché in American sports that an athlete in the NFL, MLB, NBA, or MLS is described as a “mentally tough” athlete when they come back from injury or battle through […]

2809, 2016


September 28th, 2016|0 Comments

CrossFit Ktown – CrossFit

A1): DB Bench Press (5×6, HAP)

A2): Single Arm DB Row (5×8 ea., HAP)

B): Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

100m Suitcase Carry

3 Turkish Get-ups ea. arm

300m Row

15 GHD Sit-Ups

5 Wall Walks

100m Goblet Carry

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.
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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
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