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Monday, December 5th, 2022 WOD

December Member of the Month

To close out our year we send our recognition to a 6 am and Saturday morning class taker, Travis Sheldon. Travis has been another strong ingredient to our welcoming KSCF family. If you jump into a 6 am or weekend class, you'll likely talk to Travis or maybe see him busting his butt and setting the time to beat for the day. Be sure to take a moment to show T some love and recognize his consistent attendance and welcoming attitude. If you're lucky, you'll be in a class where he wears his hoodie with nothing else underneath.

My athletic background is in organized sports. In particular, I dedicated the entirety of my athletic focus from age 12 – 22 on basketball. I played competitive basketball through college with fellow KSCF member, Dave Stauffer.

When I graduated college – I was so done with basketball. I wanted to try new things and explore a different identity of myself that wasn’t wrapped up in being a basketball player.

I found CrossFit through Dave, who had always been encouraging me to join. One morning, I took him up on it and I haven’t looked back since. I remember my first class DISTINCTLY because it was a cardio-burner WOD and when I got home from the 6am class I was so tired I had to take a 1 hour nap before work.

I love CrossFit for the community, the commitment, and the challenge. Signing up for class ensures I can’t skip a day and I am always excited to see the 6am crew who have become friends to me. We love Big Bootie mixes, Taylor Swift Tuesday’s, and lovingly complaining about burpee broad jumps when they're part of the warmup. The workouts challenge me, push me, and sometimes flat out kick my ass – as we say, sometimes it's good to get your soul crushed.

To that end, my favorite WODs are Soul Crushing Saturdays or any medium length, medium weight WODs, especially with cleans. Though I’ve recently been dealing with shoulder pain, I’ve also found a love and knack for muscle ups. In contrast, my least favorite movements are Snatches and Overhead squat (see above, shoulder pain). After a Soul Crushing Saturday my favorite "recovery meal" is 2 bagels (one cream cheese, one Bacon Egg and Cheese) and a protein shake, followed immediately by a nap on the couch.

Outside of CrossFit my hobbies follow a pretty simple formula. Summer = beaching and country concerts; Fall = hiking; Winter = snowboarding and skiing with friends; Spring = mehh, not my favorite. Sprinkle in a bit of travel into all of those and that's pretty much it.

Special shout outs are in order to Dave for introducing me to this community, the 6am crew for making it something I look forward to, and the coaches for helping to improve and challenge me each day – THANK YOU ALL!

Travis and Dave not missing a workout anywhere in the World even if there's a wedding going on.

This Week's Programming

  • Tue: Front Squats

  • Wed: Accessory Strength

  • Thu: Endurance WOD

  • Fri: WOD then accessory Strength

KSCF Notes



Using 17 Mins

  • 3 sets of 2 @ 65%

*Pause 2 seconds at bottom of receiving position

  • 3 sets of 2 building in weight




Cals Bike/Row

HR Push-Ups

Box Jump Overs (24/20)

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