Instagram story viewer> @spk.fit> Tagged

Shawn Patrick Kelley

@spk.fit

252

followers

169

following

Athlete
Gymnastics-CrossFit-Hyrox Coach
CrossFit Level 3 Trainer(CF-L3)
“We are what we repeatedly do. Excellence, then, is not an act, but a habit”

POSTS STORIES REELS TAGGED

When it’s 80+ degrees outside and a bit cooler in the shade, we take the workout outside! Well, today’s workout was meant to be done outside anyhow - some single arm KB carries and snatches.

Also, that view of Mt. Tam is just a chefs kiss 👨‍🍳😘!

Whether you’re traveling and need a place to WOD out, a newbie interested in CrossFit, or looking for a new place to train, DM us to schedule a tour or drop-in for a workout…with a view!

29

1

My first CrossFit competition! Summer Fling Beatdown, Crossfit Pleasanton. 5th place (of 5), RX division, and I feel pretty good about it.

This was a mixed pairs with @spk.fit, who is a better athlete than I am in pretty much every way. He wanted to get more competition experience and I wanted to do something I was afraid of, so we paired up.

Well, first I asked if he was OK if I made us come in last; my engine is not great and I'm pretty bad at running. (Love a heavy lift or a handstand walk, though.) And we did--but while there are things I hope to improve on in the future, for where I am right now I think I did as well as I could here.

Event 1 was double unders, box jumps, sandbag clean, and rowing for max reps--I was having a *time* leading up to this trying to get more consistent with the rope and hit a PR (60 reps). The rest was fine but we were still trailing a bit when we got to the row; both of us absolutely sent it here and we ended up third.

Event #2 was 10 alternating rounds of DT; the barbell workout, how bad could it be? I was too wrecked to go unbroken; I did the usual 11/1, 8/1, 6 (not counting an unplanned drop when a clean flew out of my hands); Shawn did the fastest hang cleans I've ever seen. We still took 5th by about 15 seconds.

Throughout the day they ran a surprise event, sandbag toss. I love to yeet a bag. We each get a solid first throw; maybe we could win this one? Then... well, everyone saw my second. The handle breaks, I fly onto my ass, and worst of all the event is scrapped and we don't get to count a score for it.

I roll on the floor cursing for a bit. I can get up, which is good, but the next event is running (and BMUs, and dumbbell snatches) and that I'm not so sure about.

I'm a bad runner in general and now I'm limping. I try to jog; I can manage. What I can't do now is BMU because I need a good hip pop and that's off the table. We run; I'm not too far off my usual pace but making pained noises the whole time and not just because it's running. Shawn does beautiful unbroken BMUs. 3 rounds; we finish.

I'm hoping my shoulder is up to more Strongman soon... but I don't think this is my last CrossFit competition.

44

18

Did my first CrossFit competition yesterday! (Pairs comp with @spk.fit at CrossFit Pleasanton.) Full recap coming but had to post the most memorable moment--we had a surprise fourth event, a sandbag toss, which sounded great because I love to yeet a bag. Did my practice throws which were a little tentative (I'm used to throwing for height and not distance) and then was ready to let it rip... unfortunately the bag was not up to the task; the handle broke and I launched backward onto my ass. (I'd like to think I was just too powerful.)

Believe it or not I'm fine; it hurt (a lot) but somehow I still powered through the running event that I still had to do?

My ass still hurts but I'm maybe more upset that we didn't get to count that event (this was my second throw; our first ones were pretty solid).

P.S. other than that I thought the organizers did a great job 😆

4k

36

Community Cup Workout 2 in the books! We did the CrossFit Total today and we saw some BIG numbers! Our athletes put their ante in and reaped some major rewards - from new PRs to new heavy singles. There were also a lot of first timers attempting this benchmark as well! So excited they now have this under their belt and a new baseline to reference for future lifts!

Looking forward to Community Cup Workout 3!
@crossfitgames @crossfitaffiliateswestcoast

New to CrossFit or interested in tying a class? DM us for deets! Are you an athlete looking for that next challenge? Reach out! We got you!

29

0

What an awesome turnout with our Cave Crew! From newbs to seasoned athletes, you all understood the assignment of this special workout - as a tribute to Lt. Murphy, a shared remembrance of the fallen who fought to protect our freedoms, and as a test of your personal grit. Regardless if you did it RX, vest or no vest, partitioned or straight through, you got the work done!

Thank you everyone for participating and cheering each other on - before, during, and at the end! Leave no man or woman behind!

57

2

Some action shots from this morning's deadlifting and shenanigans thanks to @barkaroundtheblock (who is very good at this). Most of my photos of myself are awkward selfies so these are actually making it to the grid!

1. Contemplating the poor life choices that led me to try to lift sumo again.
2. Actually lifting sumo, still contemplating poor life choices.
3. Attempting a sassy pose with the trap bar.
4. Thinking this is not a poor life choice actually?
5. So a strongwoman walks into a bar...
6. Reason #14 of 500 why I couldn't be a cheerleader: incapable of smiling while jumping.

29

2

My (first?) entry for the Snap City Open run by @deadliestlift. Trap bar jump rope with 100kg/220#. I was particularly pleased that I was able to jump in without faceplanting.

Earlier attempts shown later in the video. Though thinking about it now.. maybe I should try again to go heavier?

Thanks @spk.fit and @barkaroundtheblock for their invaluable assistance in turning the rope and generally being co-conspirators.

#snapcityopen #snapcityopen2026 #jumprope #trapbar #shenanigans

42

12

A few days, weeks, and months ago. We move fast, lift heavy, rest hard, and love dogs (and all other animals, too).

Train with us - CrossFit, HYROX, Open Gym, and Dad Jokes.

New here? DM or click the link in our bio for a complimentary class.

Seasoned athletes - whether you’re traveling or looking for a new place to train or drop-in - let us know and we’d love to have you in! DM for our schedules!

25

1

Whether you’re a seasoned athlete, a beginning athlete, or maybe even something in-between, we’ll make sure to work with your ability various options so you hit the stimulus of the workout.

Last Saturday we had some ring muscle-ups in the workout - some athletes were able to do as is, some we had perform the low ring progressions, some we had do assisted bar muscle-ups, and some we just had swing on the rings - shout out to Cammie!

One thing that cannot be taught, however, is adding a little flair to your movement. Like Kat’s BMU dismount! That’s some final boss dismount FTW!

46

2

Another day another burpee! We’ve done them over rowers, as pull-ups, as box jumps, and last weekend as as a weighted step-over. From fast to methodical, these athletes got the work done!

DM or email us for a complimentary drop-in!

3

0

Burpees…we love ‘em (well maybe tolerate them) and we hate ‘em. You can perform them on its own, to a target, over a barbell, over a dumbbell, but over a rower is something else!

The rowers are a tad bit taller then barbells, dumbbells, and other equipment, so you have to push and jump just a little harder and higher to clear it.

Some athletes do the jump with one foot, two feet, and some just roll off the rower and get right into it. What’s your technique?!?

3

0

Let’s roll….in place! We’ve been prescribing the bike recently in our CrossFit workouts and everyone’s been…wheelie…loving them! They’re a great option to our rower and ski ergs, provide maximum intensity, and to anyone can hop on them - from newbs to vets!

Are you looking to switch up your exercise routine? Come by The Cave! Your first drop-in is FREE. Visit our link in bio for deets!

3

0