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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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CFKT Kids in May

May 3rd, 2016|0 Comments

 

I know you’re all jealous of the workouts drawn on the CrossFit Kids board. I am. While the Wodify programming contains a wide variety of 10RMs and 1K rowing tests, the Kids board is just […]

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Why CrossFit?

January 4th, 2016|1 Comment

This post is a follow-up to my earlier “Why Fitness?” post. If we know that we need to have this elusive concept called “fitness” because it benefits our overall lifestyle and well-being, what is the […]

3105, 2016

Wednesday

May 31st, 2016|0 Comments


CrossFit Ktown – CrossFit

SP A): Snatch (4-4-4 – full snatch, not TnG, building)

FX A): Deadlift (10 sets of 3 TnG with controlled negative, build)

B): Metcon (No Measure)

10!

Strict ring dips

Strict knees to elbows

DB snatch EACH arm

200m jog

– perform regular dips or negatives (band if needed)

– perform knee raises as high as possible

– concentrate on tight setup and connecting the hips to the shoulders to the DB

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!
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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.
Full Bio