CFRX “Athlete of the Month”

Our Athlete of the Month for February.. Kellum Welton

“Kellum is the kind of guy you genuinely enjoy being around. He always comes in smiling; he’s down for whatever, he’s super open to guidance and coaching and he works hard. Most importantly though, he’s not afraid to make fun of himself and can take the constant jabbing that often occurs at 6am. You can often catch him hanging around after WODs doing 1 million DUs and something with a KB. Just because…” – Coach Erinn

“Kellum is one of our tried and true 6am’ers. As I’m driving up almost every day I’ll pass him on his daily mile run before class. Kellum does all of the programmed work, core and finishers included, and then extra work on top of that. Also he drives a good ways to be here which speaks to the quality of the culture we have at RX of which he is a large part. We need more Kellum’s.” – Coach Guy

1. How long have you been doing Crossfit? And how long have you been at
Crossfit RX? Crossfit RX is my one and only. I started November 2016, so about 15 months.

2. Why Crossfit? I had been going to the regular ole gym and lifting weights
on week day evenings for years. I was looking for a new way to start my day and wanted to start working out in the mornings, but needed a change to get me there. Ive always done my own thing working out and was not looking for group training or anything that involved a class structure, especially early in the morning. However, this has been the greatest gift crossfit has given me. I love the 6am crew and look forward to seeing them every morning.

3. What are some of your hobbies outside of the gym? I lived in Denver,
CO for two years and grew to love anything that involves the mountains. Skiing is my biggest passion. It’s one of the few things Ive found where I can scare myself and remain under some control. Also hiking with our dogs, yoga, cycling, and cooking.

4. Favorite and least favorite movements? One of my favorites is everyone’s
least favorite; the assault bike. I actually have one at home now. My other favorite is power cleans. I thoroughly enjoy the feeling and speed of catching the barbell on your shoulders once you’ve flipped your elbows underneath. Least favorite is rope climbs. I’m always bleeding afterwards.

5. Name one thing you’ve accomplished in Crossfit, and name one goal you
are currently chasing. When I first started crossfit I couldn’t do a single double under and it really bothered me. So I started working on them weekly, which turned into daily. Now they’re one of my favorites. It’s tough to name just one goal I’m chasing so I’ll name a few: butterfly pull-ups, bar muscle ups, clean 275, 60 cals in 1 minute assault bike.

6. Favorite food or meal? I have two tied for first: rack of ribs and hibachi.

7. What is something people would be surprised to know about you? I’m pretty ocd, but many probably already know that. I’m also scared of cold water.

8. Favorite piece of advice you’ve gotten in Crossfit? This is coach Guy inspired by way of Jocko Willink’s book, Discipline Equals Freedom on how to deal with setbacks, failures, delays, defeats, or other disasters. From big to small. When things are going bad there’s always going to be some good that will come from it, but only if you focus on that good. It’s your choice to either focus on the good or bad of all situations. When things are going bad don’t get bummed out or frustrated. Just look at the issue and say, Good. For example: Broke your ankle/leg? Good. Needed to work on balance and mobility for a couple months. Unexpected problem comes up? Good. We have an opportunity to find a solution. Etc.

Kicking off 2018 with our January Athlete of the Month… Quentin V

If you saw the mobility limitations Quentin had when he first came to Rx a little over a year ago you wouldn’t believe that it was the same athlete, but that’s just a testament to the consistency and hard work he’s put into improving his overall wellness – Making this all the more impressive is the fact that Quentin spends most of his week on the road, traveling for work.” Coach Jeremiah

1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? I started doing crossfit at Crossfit RX about 18 months ago.

2. Why Crossfit? Wanted to try something new and I liked the idea of varied workouts that could make me a better all-around athlete. Pushing myself by working out with other people is something I’m enjoying a lot more than I thought I would originally.

3. What are some of your hobbies outside of the gym? Skiing, playing soccer, cooking, and travelling

4. Favorite and least favorite movements? Favorite: front squats; Least favorite: anything involving the assault bike

5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. Did an unassisted handstand for the first time, currently working on doing a ring muscle-up.

6. Favorite food or meal? Tacos al pastor

7. What is something people would be surprised to know about you? I’ve lived in 6 different countries and speak 4 languages

8. Favorite piece of advice you’ve gotten in Crossfit? Not specific advice but spending more time stretching and warming up before workouts has really helped me improve my flexibility and avoid injury.

Introducing our December Athlete of the Month… Nesa Kleinheksel. She’s an OG!

“Nesa is a Ladies Class OG!  At this point, I believe Nesa could be grandfathered into coaching at RX. When in doubt, program push press and never ever make her do a group warm up that involves high kicks! But for real, Nesa is awesome and there is a big hole in Class when she isn’t there. Nesa is a fantastic athlete, she works really hard. She is  a wonderful and necessary part of ladies Class. I love you, Norwegian princess!”- Coach Amy Levens

“What a wonderful piece of our gym community Nesa has been…But she does not stop there! In addition to being an outstanding, long term member of our gym community, Nesa has been an absolute superb donor to our Fantasy Football league! She holds a 4 year record of being the only one to draft a kicker in the first round! Talk about easy money 🙂  But for real…we all love Nesa! I hated when she made the switch to ladies class because I never got to see her anymore! She certainly has made her mark in that class though! I am happy she has found her soulmate in Amy L. We love you Nesa K! Keep on hustling!”- Coach Kelly Levens

1. How Long have you been doing Crossfit, and how long have you been at RX?
I don’t know how long..but my spreadsheet says I have paid CrossfitRX a total of $5760 so far since I started.

2. Why Crossfit?
Once I shattered my goal of a level 10 incline on the treadmill at LAfitness, I knew I needed a new physical activity to keep my mind challenged, so I tried Orange Theory and I fell in love with it. I go every day! Crossfit Rx is just something that occupies my mornings.

3. Hobbies outside of the gym:
Leaping. But lately i have been getting into Twirling and really enjoy it.

4. Favorite Movement – I love Push Press! Least Favorite – stretching, lunges, squats, burpees, pullups, double unders, running, rowing, biking, box jumps, muscle ups, sit ups, bench press, deadlifts, AND Toes to Bar.

5. One goal you’ve accomplished in Crossfit:
Well just a few weeks ago, I was really hoping for a new bench press PR after a long 5 week cycle, well I failed. So I have no accomplishments, but I know what my goal(again) is now!

6. Favorite Food?
Whatever snacks the Moms bring for the kids at RX…after a long hard WOD there is nothing like munching down some dry Cheerios or Ritz Crackers!

7. Something people would be surprised to know about you:
I am super shy.

8. Best piece of advice you’ve gotten at Crossfit?
Make sure you wear the right underwear for a successful wod.

Our Athlete of the Month for November is Laurie Freeman! Let’s meet Laurie…

“Laurie has been one of the the most consistent members at Rx for the last 2 years and her progress in the gym speaks for itself. Not only is she one of the most coachable athletes I’ve worked with but she also actively seeks more coaching and improvement by regularly attending ‘Skills class.’ “  –Coach Jeremiah

“Laurie joined us a few years ago. I remember asking her how things were going and how she was liking the gym and Crossfit in general. I believe her response was something like, “well you got me for 6 more months!” She has been working hard and doing great things both in and out of the gym ever since, and it shows! We are all happy that she chose to stick around and be such a great addition to our gym.” -Coach Kelly Levens

1. How long have you been doing Crossfit? Just under 2 years.  And how long have you been at Crossfit RX? Same

2. Why Crossfit?  At that time, I was a couple months away from turning 40, had gained 15 lbs in that year, and my usual gym routine was not working.  I told my husband that I thought it was time to join Crossfit and he offered to pay for the first year as my 40th Birthday present cause he knows I am cheap and that the thought of spending that money was the only thing holding me back.  He is a sweetheart, I know.   Literally the gift that keeps on giving.

3. What are some of your hobbies outside of the gym? Whitewater kayaking and mountain biking.

4. Favorite and least favorite movements? ? I HATE RUNNING and Snatches of course.  I like front/back squats and any lifting that does not require the coordination of the Olympic lifts.

5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. I finally got kipping pull ups and can sometimes string them together.  I would like to work on a handstand pushup or even a handstand.

6. Favorite food or meal? I love Garlic; raw, roasted, broiled, whatever.  If we are talking about a meal though, I would say fried shrimp.

7. What is something people would be surprised to know about you? I am extremely thrifty.  I hate “stuff”.  I hate shopping for ANYTHING, except biking and kayaking gear, I can blow some dough on that kinda stuff.  Yet I buy all of my office clothes at thrift stores and brag about how cheap they were to my coworkers.   Knowing that, most people would be surprised to know that my cheap ass has paid for two separate Crossfit memberships for several months at a time while out of town visiting my husband so that I can have access when I am both home and with him.  That is how much Crossfit means to me.  It is worth every penny.

8. Favorite piece of advice you’ve gotten in Crossfit? Keep moving.  As hard as it is to keep moving sometimes, I found this to be so true because it is so much harder to start back during the WOD after completely stopping or resting for a longer period of time verses if I just keep moving, no matter how slow.

Here it is… Our October Awesome Athlete of the month, Jeff Connelly! We are sad he is leaving us at the end of the month, but we wish him the best of luck in his future endeavors.  Jeff, you will always have a home at RX in Atlanta!

Jeff is a member that you look forward to seeing walk through the door. Regardless of what the workout that day is he comes in ready to throw down. He is constantly trying to become better and sets an example we could all strive to emulate. Which isn’t easy to do, especially at when you wake up during the 5 o’clock hour. The world needs more Jeffs.”- Coach Guy

JConn. Awesome athlete, awesome guy! He has been so good for our gym and our 6:00 am crew. A consistent crusher. Whenever Jeff would notice anything around the gym that he thought could be improved, he would not hesitate to offer very thorough feedback via wodify and would always sign his name to it. I was always impressed by that. Recently Jeff accepted a position in the lovely city of Austin, TX. Although we am very happy for him and his new adventure with his little family, we hate to lose a guy like this. You will be missed Jeff! Thank you for being such a great contributor to our community and gym. Best of luck in Austin!”- Coach Kelly L.

1. How long have you been doing Crossfit? And how long have you been at Crossfit RX? I started Crossfit in the fall of 2013, just about the time my wife told me we were expecting our first daughter.  I figured being a dad was going to take a lot more energy and fitness than I had at the time.  At the beginning, I took a couple intro classes at the another gym in town, but I soon landed at Crossfit RX and it has been my home ever since.  The RX community is filled with wonderful folks, but I am particularly fond of the 6 am crew with whom I spend so much time.  There are new faces who join the squad as well as the same great folks who have been there for years.  It truly is the best way to start a day.

2. Why Crossfit? I love mountain biking, kayaking, skiing, climbing and anything that involves exploring mountains, river, and wild places. Crossfit is the perfect weekly routine to make sure that when those big mountain adventures come, you are in great shape to make the most of it. I also thoroughly enjoy the variety and how it challenges folks to constantly improve through competition, but in the purely communal way.

3. What are some of your hobbies outside of the gym? See Above.

4. Favorite and least favorite movements? My least favorite movement would have to be the double under. But after years of self inflicted hand and ankle lashings, I can finally string together about 25 or so… at the beginning of the WOD, that is.  My favorite movement is probably the snatch. I’ve heard it described as the gymnastics movement of olympic weightlifting, and I love the way in involves deliberate speed, strength, balance, and attention to detail. Growing up a soccer player, it was something I had never even heard of before Crossfit.

5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. Recently I’ve been able to snag a few Bar Muscle Ups, which was a massive goal of mine. Next on the agenda is getting multiple Ring Muscle ups!

6. Favorite food or meal?  I do a lot of cooking for my family but I would probably say anything on the grill, whether it is fish, meat, or veggies.  This Bon Appetit recipe is one of my favorites – I am also a bit of a coffee snob.  When I leave the 6am class, I usually head over to Aurora to pick up flat whites for my wife and I.  Fran and James over there know how to pour a real espresso shot.

7. What is something people would be surprised to know about you? I can nerd out pretty hard on spy novels.

8. Favorite piece of advice you’ve gotten in Crossfit? I recall Coach Mike saying one Sunday afternoon, as we were all well into some chipper body weight suffer fest, something to the extent of,  “how wonderful it is that we are all healthy and able to be here, right now, doing this.”  I loved it.  We are indeed fortunate to have the capacity and the supportive community to make every day better than the previous.  As JFK said, we do these things not because they are easy, but because they are hard.  That is why I love Crossfit, and the good folks at RX.



We have a two-fer special for our Athletes of the Month for September. Crossfit RX welcomes all military and police personnel, and would like to honor those who serve and protect us. This is why we chose both Andrew Grubb and Larry Compton, and we are truly thankful to have them part of our community.

First let’s meet Grubb!

“Grubb is the man! Regardless of whether he’s come off a full night sleep or has been up for 48 hours straight catching bad guys, when he is in the gym he is killing it. Great attitude, great work ethic, always willing to help, he’s an ideal member. I’m glad we have people like Grubb in the gym and on the streets”– Coach Guy

“Aside from being a great athlete, member and the most consistent athlete in our gym as far as attendance is concerned. Grubb serves our community as a police officer in Cobb county. We as a gym want to thank you for you service and are proud to have you as well as any other police officer or uniformed service member in our gym.”- Coach Kelly Levens


1) How long have you been doing Crossfit? I’ve been doing crossfit for about 7 years, I started at Crossfit South Cobb.

2) Why Crossfit? I’ve been at RX for the last three years after I decided I needed a change and visited 5 different gyms. RX fit everything I was looking for in facility, coaching, programming, & most importantly people!

3) What are some of your hobbies outside of the gym? I’m a big music buff so outside of the gym I try to take in as many live music shows I can make it to. I love sharing and introducing people to new bands. Favorite Atlanta venue is Terminal West.

4) Favorite and least favorite movements? Favorite movement handstand push-ups, least favorite is wallballs.

5) Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing. One goal I chased and accomplished is a body weight snatch. A goal I’ve yet to accomplish is a 225lb clean and jerk.

6) Favorite food or meal? My favorite meal has to be the “burger” at Fox Bros.

7) What is something people would be surprised to know about you? People would be surprised to know that I worked undercover narcotics/organized crime investigations for four years. I’m virtually unrecognizable in photos from back then. Partly because of my beard and hair but mostly because I was about 25 lbs heavier 🙂

8) Favorite piece of advice you’ve gotten in Crossfit? it’s cliche for a reason but that piece of advice is not to be afraid of checking your ego and scaling. The coaches have a time domain or work capacity in mind when programming these workouts so plan your workout accordingly. You’re missing the point with your 15 minute Grace time.

Now let’s learn a little more about Larry….

“We want to give special recognition to Larry Compton. Larry is not able to attend quite as regularly as Grubb is because Larry is serving his country in the Army. Despite his constant travel, Larry has always maintained his relationship with Crossfit RX and calls our gym his home for fitness. We are happy he does and have immense gratitude for his service.” Coach Kelly Levens

larry compton

About me: I am currently serving in the United States Air Force Reserve as an Cyberspace Operations Officer /Intelligence Analyst, and I am an Afghanistan veteran. I live in Candler Park with my wife Vanessa and 10thgrade daughter Audrey. In my civilian job, I work at the Georgia Tech Research Institute.

1. How long have you been doing Crossfit?

I have been doing Crossfit since 2012 – I had just come home from an overseas deployment and was looking for a way to get in better shape. My wife bought me 1 month at Crossfit RX as a Christmas present, and I have been a member at CFRX for all of those 5 years. For the last several years, I have traveled on various military and civilian missions for about 180 days out of the year, so I don’t attend CFRX as much as I would like. However, most military gyms now have functional fitness rooms that give me options while on the road.

2. Why Crossfit?

After the introductory workout with Kelly, I knew Crossfit was much harder than my previous routine. I immediately saw an opportunity to increase my fitness level. The biggest benefit I get from Crossfit is actually mental fortitude and resiliency. The mindset and discipline to push through without giving up carries forward to everything in life, not just physically demanding tasks.

3. What are some of your hobbies outside of the gym?

I have very little free time, but I do enjoy hiking, stand-up paddle boarding, and target shooting. We like to attend sporting events as a family, especially Atlanta Braves baseball games.

4. Favorite and least favorite movements?

Anything involving bodyweight is my favorite (or easiest). This includes pushups, pullups, etc. Heavy squats and double-unders are my least favorite. The Olympic lifts like clean and jerk/squat clean/snatches are terrifying and exhilarating all at once. I enjoy trying to focus on form with the Olympic lifts.

5. Name one thing you’ve accomplished in Crossfit, and name one goal you are currently chasing.

A few years ago, I participated in the CFRX clean eating challenge. I had a terrible diet soda habit that I was able to kick entirely and replace with black coffee. I am required to take a fitness test twice a year for the Air Force, and my goal is to always score “Excellent”. That’s what I’m working on right now since I have a test coming up in October.

6. Favorite food or meal?

My wife makes amazing lamb chops, Greek potatoes and Greek salad. I love having that with a side of homemade mint sauce and a pint of stout or porter.

7. What is something people would be surprised to know about you?

I was born in Singapore and traveled all over Southeast Asia as a young person.

8. Favorite piece of advice you’ve gotten in Crossfit?

Attend the skills classes, and re-attend for a refresher. These aren’t just for new members!