Member of the Month: March 2020
Member of the Month: March 2020

Rachel Vilceus: March 2020 Member of the Month!
Caffeinated CrossFit, Smyrna, GA

Rachel Vilceus
Rachel Vilceus

Rachel was referred to us by another one of our amazing members! Rachel has been an amazing part of Caffeinated CrossFit! We are constantly blown away by her consistency, good attitude and willingness to always push forward to achieve her next goal! Rachel recently participated in (and won) our six-week nutrition challenge! Even in a time of uncertainty and during a global pandemic, Rachel continues to be committed to her fitness and nutrition. She has been working hard toward this goal for almost a year and Rachel performed her FIRST set of strict pull-ups AT HOME during one of our Caffeinated At Home workouts!

Name: Rachel Vilceus
Age: 33
Occupation: Software Quality Manager
How long have you been at Caffeinated CrossFit? 10 months
What do you enjoy doing outside of CrossFit? I love traveling and recording hair and makeup tutorials for my YouTube channel.
What is your favorite and least favorite movements or WODs?
Favorites: Rope climb, kettlebell swings, deadlifts, double unders
Least Favorite: Burpees, cleans, running
What is your biggest achievement so far? Cutting my body fat down to normal range with the latest nutrition challenge.
What are your future goals? I want to cut my body fat to 20% and eventually compete in a physique challenge. I also have a short term goal to compete in the next rugged maniac and complete all obstacles.
Any advice for anyone just starting their CrossFit journey? Trust the process. Keep going. A good Outlook and attitude goes a long way . It’s something I still work on regularly.
Favorite Cheat Meal: pasta and ice cream
CrossFit Secret: The workouts go quicker if you Jam to the music and dance instead of focusing on the pain.
On Rest Days: Massages, pedicures, and Netflix
What you can’t live without: My baby boy, Josiah
Who is your box buddy: I don’t think I have one. I’m a loner…lol
What is your favorite color: purple
What is your favorite thing about Caffeinated CrossFit: My favorite thing about CrossFit is seeing the patience that everyone has and the encouragement from all the members. I like the challenges too. A bonus is having a place for my little one while I work out. This is a huge deal to a single momma.

“Rachel is a joy to have in class. She is quiet but fierce. She is always pushing hard and comes into class ready to work hard each day. She is killing the single mom life and setting such an amazing example for her son.” — Coach Mary

“Rachel Vilceus”
”Buy-In” : 200 M Run +10 burpees
then…
5 Rounds For Time:
2 Rope Climbs
15 KB swings (53/35)
25 Double Unders
15 Deadlifts (135/95)
2 Power Cleans (135/95)
”Buy-Out” : 200 M Run +10 burpees

30 Min Time Cap

“Rachel Vilceus” At Home Version
”Buy-In” : 200 M Run +10 burpees (or 1 min run or 1 min high knees)
then…
5 Rounds For Time:
5 Strict Pull-Ups or 5/5 Single Arm Bent Over Rows
15 KB swings (or DB Swings)
25 Double Unders (Or penguin claps)
15 Deadlifts (Use DB, KB or odd object like a backpack)
2 Power Cleans (Use DB, KB or odd object like a backpack)
”Buy-Out” : 200 M Run +10 burpees (or 1 min run or 1 min high knees)

30 Min Time Cap