3 Rounds, not for time of
30 Medball Sit-ups
25 Russian Twists
20 Hollow Rocks

3 Rounds for Time:
10 Suicide SPRINTS*
Rest 1 Minute

KB Gut Smash

Score each round for B

Taking care of their tissue

1 Power Snatch + 1 OHS + 1 Squat Snatch
E2MOM x 6

12 Minute AMRAP
1 Power Snatch (light -moderate)
1 Squat Snatch
10 Box Jumps
2 Power Snatches
2 Squat Snatches
10 Box Jumps
3 Power Snatches
3 Squat Snatches
10 Box Jumps
continue on as far as you can get

Banded Overhead Distraction
2 Minutes to each side
Score A and B

L to R – Taylor, Amanda, Halie, RJ

Open Gym


This might be of some help tomorrow. Things to watch;
– set up hips are low and back is flat
– hip and shoulder rise together until the bar is at the knee
– bar path is as close to the body as humanly possible
– bar contacts the body at mid-section
– arms bend only slightly on his way under the bar
– bar is received at the bottom of the overhead squat arms locked out

The Olympic Snatch is arguably the most complicated, difficult, challenging movement we perform at the gym. It can be frustrating because it requires so much; strength, speed, balance, and, mobility just to name a few. But, it is also the most rewarding. Not many athletes will say, “I’ve mastered the snatch”.

When you can do these 3 things you are on your way;
1. Start in a good position
2. Move core to extremity (big muscles before little muscles)
3. Receive overhead in a solid position

Try this; grab your phone and have a friend video your lifts. Watch them. YouTube HookGrip
Watch some these slow mo videos. Ask yourself, how can I change to look more like that? Or come to open gym and hook up with a trainer

Gymnastic skill work

50 hollow to arch on pull-up bar

50 burpees
50 V-ups
50 burpees
*for time*

LAX ball trap smash

Lots of wall balls

6 x 5 pull ups – weighted, banded as needed

*15 min AMRAP*
30 Double Unders
15 Power cleans (135/95)
30 Double Unders
15 T2B

Banded distraction 3 min per side

Dave – dead center



27 squat warm-up


*E2MOM 5 sets*  

2 Heavy Front Squat 



150 Wall ball (20/14)


4 minutes per side Heavy Quad smash


Member of the Month 


It’s officially December! 2016 has flown by and we can’t believe its time to prepare for the holidays! This month will be filled with shopping, mailing Christmas cards and spending time with those we care about.  For Utilitarian’s it will also be filled with sweat, hard work and community.


We are excited to announce that our December Member of the Month is Chris Lane.

Chris started CrossFit 4 months ago when he was looking for something that was more dynamic than going to a local gym and doing the same basic lifts every other day. A friend of his mentioned that some friends in the military swore by CrossFit. After doing some research into it he gave it a try and was hooked! He typically attends the 5 pm class.


Chris is a Mechanical Engineer working at the Goodyear Tire and Rubber Company.  His job focuses on Tire Noise.  He assures us that its very interesting work! We are curious about his feelings on WODs that involve tire flips? He also plans to return for his Master’s degree in Physics at The University of Akron in January.


His favorite movements include Squatting, Deadlifts, Rowing, & Squat Cleans. He is working towards multiple goals which include: breaking an 8 minute mile, double unders, handstand push-ups, and back squatting over 315 lbs. His least favorite movements include burpees and thrusters.


Chris enjoys DIY activities and hobbies. Currently, he is doing some woodworking, knife making/metal forging, and gunsmithing. In the past he has brewed his own beer and designed/built a small racecar in college. Chris admits that his hobbies are constantly evolving and he is always up for trying new things. He also enjoys Hiking, Camping, Shooting Competitions (IDPA, IPSC), Rifle Shooting, Travelling, and trying new foods and restaurants.  We know several other Utilitarians that enjoy these activities!


Chris enjoys spending time with his girlfriend of 2 ½ years.  His favorite sporting events involve Formula 1, Boxing, and MMA.

Chris had this to say about Utility:  “CrossFit has really reinvigorated my love of lifting weights -it breaks the monotony of what I thought had to be exercising. For those of you that are starting out: There are times where it will be very hard. There will be times where you don’t think it is worth it and you don’t want to do it. But don’t stop. You will be amazed at how quickly you will start to progress. My best friend since I was very young, who served in the 2nd Ranger Battalion, told me his motto while in Ranger School was “I’ll quit tomorrow”.


Ski erg 500m for time

Assault Bike 30 calories for time

3 sets of GHD sit-ups (reps are up to athlete 10-30)

*score bike and ski


Mixed Pairs Rowing – Partner WOD

Female row 1500m

Male row 1500m

Female row 1000m

Male row 100m

Female row 500m

Male row 500m

For Clock time, reset the rower after each effort

*Big class, split and switch*


Shoulder rehab work, use the Crossover Symmetry and the rehab band and work through the IRON Scap protocol  



Trainers choice warm up  


*7 rounds*  

1 Rope Climbs 

10 Box jump over


1 Snatch Deadlift + 1 Hang Power Snatch 

10 sets no greater then 50%


Couch stretch 2 minutes minimum then switch, 2 rounds 

Jess – coaching the Olympic lifts


Bench Press 10-8-6-4


*20min AMRAP*

50 Double Unders

80ft Walking Lunge

80ft Bear Walk


*2 rounds*

1 minutes Blue Angel Left arm (face down softball/LAX in pec, move arm through ROM)

1 minutes Blue Angel Right Arm

2 minutes kitchen sink MOB

Cory and Jeanine