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Friday, February 2nd, 2024 WOD

Our February Member of the Month will bring warm weather in less than 6 weeks

Our long-time KSCFamily member is finally being recognized for representing our KSCF Community and mission. Amy Wehn is our February MOM.

Amy has been an early morning regular for over 5 years and has always been funny bright spot in our classes. Amy is always challenging herself within each WOD regardless if she likes to chirp at herself and how well she may not do during the WOD. When you see her in class, Amy is usually chatting about something and creating a buzz within our culture. She's been a part of our KSCF FaceOff multiple times, been a part of the Friday Night Lights, and has been a strong staple to our inclusive culture.

If you see Amy in the box give her a MOM hug or high-five to recognize her achievement. Learn more about her below.


I’ve always been a mediocre athlete - not the best, not the worst on any team. Growing up, I was always outside playing sports with the neighborhood kids in pick up games (whiffle ball, kick ball, capture the flag, basketball, soccer… other weird games we invented). Starting in middle school I played softball (2nd base and RC outfield) and ran track and field (hurdles and middle distance). I continued with co-ed softball as an adult (up until COVID hit!), and am a runner (completing 3 full marathons and 10 half marathons). 

It probably shocks no one that my husband Greg is the one that sucked me into CrossFit. My deal with him back in 2012 was he could join a CrossFit gym if I could hire a house cleaner. Both the house cleaning service and CrossFit have stuck in our lives since then. Greg originally was introduced to CrossFit by a friend. I was skeptical at first that it was something I would enjoy but three gyms (two in NC) and 12 years later, I’m still going. The CrossFit community here at KSCF (and our previous gyms) have been a great source of support and friendship for both of us.

My favorite WODs are ones that are more cardio based and you can move fast through (however even though I don’t mind rowing, I am slow at it - short leg problems!). My least favorite movement is snatching - I’ve never been very good at it, and it invariably turns into a muscle snatch in any WOD. I’d rather do thrusters all day. It’s only 7AM when I finish up class, so I my post-WOD recovery is coffee until lunch time. Since I think I’m technically considered a “Masters Athlete” at my ripe old age of 41, my goal is to continue to maintain my strength and ability to run distance as I age without getting injured. I peaked in most of my lifts ~5-7 years ago and I’m actually proud of the fact that most of those one rep max lifts I’ve maintained or near maintained. I credit CrossFit for keeping me strong and injury free while running, and also helping me to bounce back faster from tough runs.

Outside of CrossFit, I still enjoy running (I run ~3 times per week, and am signed up for another half marathon in May). I also enjoy hiking with my dog (Ruby), reading, cooking, eating (a lot), and traveling. I’m a true science nerd, and by day I’m a scientist at a large pharma company working in oncology drug development which takes up a good amount of my time as well.

KSCF Notes

The 6 am Crew! #NotaClique


I) BB Weighted Hip Bridges w/mini Band: 4 sets of 6-10 reps

II) BB Curls: 3 sets of 5-8 reps


"Double Foul"

AMRAP 15 minutes

45 Double Unders

12 Deadlifts (225/155)

12 Sit-Ups

2/1 Rope Climbs

12 Toes to Bar

L3: 205/135

L2: 185/115

L1: 155/105

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