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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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New cycle, complete with jokes (and no proofreading)!

September 29th, 2015|2 Comments

We are beginning week 3 of our new cycle, and a blog post from yours truly is long overdue. So in this blog post I will lay out what this new cycle is all about […]

Body to bar contact in the clean and snatch

September 10th, 2015|0 Comments

This post is going to get a little technical so bear with me, and I will try to keep it as straightforward as possible. From time to time, you probably hear myself or one of […]

810, 2015


October 8th, 2015|0 Comments

CrossFit Ktown – CrossFit

SP A): Clean Positional Work (Coach-led, then heavy single)

FX A): DB Clean Positional Work (Coach-led, then heavy set of five)

B): Metcon (Time)

For Time:

800m Run

21 Pull-Ups

21 Deadlifts (135/95)

600m Run

15 C2B

15 Cleans (135/95)

400m Run

9 Muscle Ups

9 Snatches (135/95)

XTRA): Metcon (No Measure)


10 Single Leg RDL w/ DB ea.

10 KB Strict press ea.

– Heavy, focus on balance and tight midline

Meet Our Coaches

Alex Anderson

Alex Anderson hails from Dunwoody, Georgia where he grew up with 4
brothers and 1 sister.
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!
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.
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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.
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.
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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.
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