top of page

Tuesday, December 3rd, 2019 WOD



This month our coaches selected an early morning CrossFitter to be recognized as the MOM. Elliott Metzler won a tight nomination race and is our December Member of the Month. Next time you see him bro-ing out in the box give him a high-five and congratulate him. Check out some of Elliott's fitness background and goals.

In my early years, I tried my hand at almost all of the "conventional" sports - basketball, soccer, baseball, etc. Around the age of 6, I found Ice Hockey and quickly knew what I wanted to focus my time on. Hockey was my only sport until 8th grade, when a couple of hockey coaches got it together to start a Lacrosse program - and of course roped the hockey team into it. I played both through high school before deciding to turn my attention towards academics and enjoying student life in college.

I discovered CrossFit while in high school. I was making absolutely no progress in the weight room and was tired of hearing about how great of a workout my Dad had that morning - and I was jealous of his abs. Later that year I attended the L1 cert and starting coaching in addition to attending classes each morning before school. 

Its tough to really pick a favorite workout, but I love anything with a heavy barbell. If I had to pick a few favorite "girls", I'd say Amanda, Grace, and Isabel. I love the strength and skill combination required to work through Amanda quickly. A favorite outside of the traditional canon would be King Kong. 

I wouldn't go so far as to say that I hate any movements, but there are a few I'd prefer to avoid - particularly devils presses or (hu)man-makers. They just never feel easy or comfortable. I don't care for rope climbs either (despite the height advantage). 

After a workout, I usually have a protein shake and some oats.  Recently, I've been scavenging the work snack bar and eating mediocre bagels simply because they are not oatmeal which I have been eating for breakfast 5 days a week for over a year. If I had my way, I'd have pancakes and fried eggs every day, but to do that I'd probably have to quit the day job.

Outside of the gym, I love to learn, travel, cook, and eat!

My day to day goal in the gym is to make that hour (or two sometimes) the best of the day for me and the people around me. KSCF brings me so much joy and I want everyone who is there with me to feel that energy and joy as well. Additionally, I would like to be able to snatch 275. 

Elliott at the Turkey Throwdown Competition

KSCF notes:

  • This Saturday, December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange. Check your emails to get back and update our Potluck and gift list.

  • Join our KSCF FB group

  • February, 2020: KSCFaceOff 4!!!


Hang Squat Clean


Squat Clean




Complete 4 Rounds

8 Muscle-Ups

10 Deadlifts (245/165)

8 Burpees

L3: 225/155

L2: 185/135

L1: 155/105

132 views0 comments

Recent Posts

See All


bottom of page