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…
  • Volek-book

A couple of interesting reads…

August 23rd, 2016|0 Comments

Let’s talk low carb.

For those of you striving to lose weight, stay lean, or simply eat healthier, this may be an option for you. If you’re seeking nutrition solutions and would be up for reading […]

  • Screen Shot 2016-08-19 at 10.28.02 AM

Bring a Friend Week 2016

August 19th, 2016|0 Comments

Next week, August 22nd through 26th, is our biannual Bring a Friend Week. This is your opportunity to prove to us that you do in fact possess friends outside of the gym. And if your […]

2408, 2016

Thursday

August 24th, 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)

Foam Roll for 10 Min:

T-Spine

Lats

Quads, Hamstrings, IT Bands

Calves, Feet

C1): Bench Press (5×5; heavy)

C2): Bent Over Row (5×5 each; heavy)

D): Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

10 Ring Push-Ups

300m Row

20 GHD Sit-ups/Sit-ups

20 GHD Hip Ext./Supermans

100 Ft. OHWL (45/25)

Meet Our Coaches

Alex Anderson

Alex Anderson hails from Dunwoody, Georgia where he grew up with 4
brothers and 1 sister.
Full Bio
Emily Harbin

Emily Harbin

A little over 4 years ago, Emily was completely inactive and weighed well over 325 pounds.
Full Bio
Ian Helling

Ian Helling

Early in Ian’s life, he was fascinated with bodybuilding thanks to movies featuring Arnold Schwarzenegger.
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.
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