Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
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Members of the Month
Pat and Cole Williamson

The goal for any parent is to raise a good hearted, successful, well balanced person. It’s crazy how simple that sounds; those who are parents know it is a difficult task.  There is no manual, recipe, or how to book for raising kids. This generation comes with uncharted territory: electronics, video games, immediate gratification, entitlement, common core education, bullying, and the list goes on.   Add that to the normal challenges of sports, grades, hormones and it’s a potentially disastrous combination. Trial and error, life experience and the help of family and friends is a parent’s best plan.  At CrossFit Utility we like to support parents in their challenge.  We provide stress relief, health, fitness, friendships, and time away for the adults/parents.  We have also introduced kids programs, kids special events and encouraged our members to introduce CrossFit to their high school/teenage kids.  We truly believe that the benefits we offer as a gym and supportive community can improve your parenting skills. May Members of the Month are a parent/child duo at CrossFit Utility.


Pat and Cole usually attend the 4:30 pm class. They can often be seen on Saturdays at 9 am and during open gyms on Sunday.  Pat started CrossFit when he was 39 years old. He recalls looking at himself and feeling out of shape.  He decided it was time to do something about it. He knew Doug from childhood and heard that he opened a gym. He walked in the door to give it a shot and never looked back. For years, his youngest son, Cole had been watching him do CrossFit. Slowly Cole started coming on a regular basis and noticed a rapid improvement in his strength and mobility.


Pat grew up in Firestone Park in Akron. He attended Firestone Park Elementary School from K-6th grade. He went to Roswell Kent Middle School and then Garfield High School. After high school, he went to The University of Akron and completed the Fire Science Technology program and achieved an Associates Degree. His original plan was to become a firefighter and medic, but he took the police test once and 18 years later he has made it his career. He has several certificates from his job and has received a few commendations along the way.


Pat works for the City of Akron Police Department. He is assigned to the School Resource Officer Unit. He has worked for the police department for over 18 years and has spent the last 9 years working at Garfield High School (also known as Kenmore-Garfield High School). Cole is an eighth grade student at Green.


Pats favorite movements are the dreaded burpee, double unders and running. His favorite lift is the push press and deadlift.  Cole’s favorite movement is back squat. He enjoys his sessions with Bailey every Sunday morning. Pats least favorite are overhead squats and toes to bars.

Cole’s least favorite movement is hang cleans.


Pat has a daughter and two sons. His daughter is Olivia is a student at The University of Akron. His oldest son Shane is a senior at Green High School getting ready to graduate and enroll at The University of Akron in the fall.

Pat told us his hobbies for the last 21 years have mostly revolved around his children – most of us can relate!  But he managed to still enjoy some golf and bowling on occasion. Pat is a big sports fan.  He played baseball and basketball since youth leagues. Basketball was his favorite. In high school he played football, basketball and baseball all four years.  He received honors in baseball and football his junior and senior years. When he was 14, he taught himself how to play golf.


Cole considers himself a gamer and loves playing computer games. He enjoys playing sports.  He was frequently the younger brother going field to field every night and spending the weekend watching his siblings play multiple sports. He started playing baseball and wrestling. Then he tried football and has grown to really enjoy it.  He continues to play for his school. He is excited to play in high school next year. He is currently running track for the first time. Cole’s other hobbies are hanging out with his cousins and gaming on his computer. He enjoys reading a good book on occasion and of course CrossFit.


Pat told us that he has improved on several things over the last year.  He got his first ring muscle up and accomplished his goal on the bench press.  He also achieved 420lbs on his deadlift. Cole is getting PR’s constantly. He is growing and getting stronger every day- being young helps!  Pat’s goal for this year is to continue to gain upper body strength and work on getting muscle ups more consistently. He is also working on handstand push-ups and started practicing handstand walks more often. Cole wants to improve his overall strength and mobility.


Pats favorite professional teams are the Indians, Cavs, Steelers and Penguins. His favorite college team is The Ohio State Buckeyes. He enjoys all music.  Cole’s favorite teams are the Indians and Steelers.


Pat had this to say about CrossFit Utility: “I really love CrossFit as it has given me the opportunity to get into the best shape of my life physically and mentally. I have accomplished many personal goals after I joined Utility. One of the hardest things I have done is to complete two full marathons (5:03 and 4:37). Every day I look forward to coming to the gym immediately after work. It is refreshing to be greeted with smiles and positive people. I get questions from friends at work all the time about CrossFit. I strongly encourage them to do some type of physical fitness which they would enjoy because we never know what is going to happen day to day in our profession. I would like to thank every trainer who takes the time to help Cole and myself on a regular basis. You all make our time at Utility very enjoyable. I cherish all the friendships I have made and continue to make.”

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