2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats

OR adjusted/ scaled version

50 abmat sit-ups

60 good mornings with empty bar

70 pistols (assisted or air squats)

For 2 rounds

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10-15 sec HS hold-> shoulder taps
Kips-> knees to elbows-> T2B
3 rounds

Complete as many rounds as possible in 10 minutes of:
15 toes-to-bar
50-ft. handstand walk
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

Cash Out – run one mile for time

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Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

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2 thrusters every minute on the minute for 7 minutes 
*from the ground
** work to a heavy weight you can still cycle both reps without pausing


5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

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Kelsey’s first rope climb


Member of the Month

Kelsey Webb

Have you ever had a significant other try to convince you to try something new?  You want to trust their instincts that you will like it but there is that nagging voice that keeps you from leaving your comfort zone. For September Member of the Month – Kelsey Webb that scenario applies to CrossFit.

Kelsey aka Kelso is celebrating her 1 year anniversary with CrossFit Utility this month. She was introduced to CrossFit by her boyfriend and fellow Utilitarian –Rich. It took Rich a whole month to convince Kelsey to come try a class. She told us that she kept thinking that it would be a bunch of judgmental people and that she wouldn’t fit. But Kelsey recalls her first class that: “everyone was so encouraging and immediately willing to help me on my way, it completely changed my perspective”. She typically attends the 3:30 class.

Kelsey recently graduated with her Associates Degree in Fire/EMS and works as a paramedic in the emergency department at Mercy Medical Center (in Canton).

Her favorite movement is the deadlift and back squat. Her least favorite movement is the thruster.  Kelsey recently had a PR on her 1 mile run at 9 min 52 seconds!!

She enjoys hiking (and other outdoorsy things), photography and reading. She isn’t a big sports fan but loves to play sports. She loves soccer and played for 13 years.

Kelsey said she doesn’t have an specific goal she is working on, but overall working towards keeping an active lifestyle and improving her all around fitness. She had this to say about CrossFit: “Joining Utility has been a great experience for me. I have my days where I want to quit, but having everyone’s encouragement has been a major confidence booster.  I am doing things I’ve never thought I could…like getting my first rope climb!!”

-Joey Compton


Air Bike – 40/30 cal for time


For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

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6am class

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

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perform as many double-unders in one minute as possible

rest 2 minutes

3 total rounds


5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds

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Front Squat – 15 min to work to heavy single.


For time:
50 bar muscle-ups

Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

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Dr. Dave and JRoss