Tuesday, September 16th, 2025 WOD
- JJ
- 4 minutes ago
- 3 min read
🎉 September Member of the Month: Spencer Helton 🎉
We’re excited to announce Spencer as our September Member of the Month!
Spencer has been a steady catalyst in our community, balancing a calm but competitive spirit with a truly welcoming presence. He pushes his limits with a sound mindset, knowing when to go all in and when to respect recovery. That balance is exactly what we aim to instill at KSCF.
Beyond his own training, Spencer has stepped up as a foundational part of our member coaching culture. He goes out of his way to support others in class, often without being asked, and even helps our coaching staff when needed. His willingness to give back and lift others up makes him an incredible example of what community is all about.
We’re grateful to have Spencer as part of KSCF, and we’re proud to recognize him as September’s Member of the Month. Congratulations, Spencer!
My CrossFIt origin story is as follows: My aunt owned and operated a CrossFit gym in Utah for many years. She introduced my parents to it by buying them expensive, pre-paid memberships to our local box in Oregon, which obligated my parents to go. After I quit high school wrestling, my parents started bringing me to the box with them. My first memories of Crossfit were partner WODs with my dad circa 2014-2015, when I was about fifteen or sixteen. Because my time in wrestling was relatively brief, I claim CrossFit as my athletic background.
My favorite workout is Murph; I have fond memories of it every year I've attempted it. I'm pretty good at moving my body weight, so Murph allows me to leverage this marginal advantage over a large number of reps. I also love the camaraderie that Murph engenders, and that the extended box community shows up to have a good time together. My least favorite movement is a heavy thruster. Thrusters north of 115 lbs spike my heart rate, inflame my shoulder, take half the WOD to complete, and undermine my self-confidence. After my thrusters (or any WOD), my favorite recovery snack is water. Nothing beats the refreshing taste of water after a thruster. I'm also a big fan of the toasted egg & cheese sandwich.
I love to cook. I'm not especially good at it, but the process is fun and relaxing for me. I like to read books, articles, and blog posts and listen to pods about history, economics, religion, politics, the arts, etc. My interests definitely bend toward the humanities. If anyone would like to make small talk with me, please start in these areas. I like to go for long walks and try new restaurants, so please give me recommendations. My goals include (1) acquiring the ability to handstand walk and perform GHD sit ups without causing pain in my lower back; (2) improving my muscle ups such that my arms turn over simultaneously; and (3) becoming a more forgiving, easy-going person in general. I'm open to advice and helpful queues.
To everyone at KSCF: thank you all for working out with me! Exercising alongside others transforms the difficult work into a fun, bonding experience. I've really appreciated all the encouragement and friendly competition this last year. See you at 6:00 AM!
This Week of Programming
Wed: Bench Press/ Running, Snatches, BJO
Thu: Unplanned
Fri: Unplanned
KSCF Notes
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
WOD
“Constantly Varied Exercise”
800m Run
1k Row
200' Heavy Carries (130/75)
800m Run
100' Sled Pull (135/115)
100' Burpee Broad Jump
800m Run
70 Wall Balls (20/14)
200' Farmers Carry (53/35)
800m Run
1 minute Pull-Up Hang