A. Overhead squat 5-5-5


4 hang squat snatch 65/95, row 8 calories

6 hang squat snatch, row 12 calories

8 hang squat snatch, row 16 calories

10 hang squat snatch, row 20 calories….

Hugo and Naomi

A. 3 sets of each;

15-25 GHD sit-ups

Push-ups max -1

B. Deadlift 6-4-2 (15 minutes, not a max day)

C. 4 rounds

10 deadlift 135/225

35 double-unders


A. Work on a skill – 15 minutes

HSPU, Double-unders, muscle ups; progressions, drills or just practice.

B. 5 rounds

run 400 (sub 500m row)

15 burpees


A. OH band distraction/ banded lunge hip opener 10 minutes trainer led

B. Back Squat 8-8-8


10 lunges in place holding KB in front rack 35/50

10 KB swings

10 goblet squats

I recently watched a Hallmark style Christmas movie. At the end, Santa described Christmas as not about being naughty or nice, but about the spirit of wanting to be nice. The spirit of the Holidays – whether you are celebrating Christmas, Hanukah, Kwanza, or just a regular December Day – is all about lifting up others and putting others before ourselves. The word Utilitarian means to aim for the betterment of society as a whole. This is an accurate definition of our community and of our December Member of the Month – Connie Collins.

Connie, whose nickname is ConnieCoo, started at CrossFit Utility a year ago. She normally attends the 3:30 class. Connie was introduced to CrossFit by a friend. Her favorite movement and recent PR is the handstand. Her least favorite movement is burpees and she jokingly claimed that she has even considered faking an injury to avoid them.

Her favorite food is dark chocolate and Red Wine, which ironically can be paired well together. She loves the color purple and she prefers salty over sweet (goes better with red wine). She claims to be neither a morning person nor a night owl and considers toilet paper roll direction to be not applicable. When asked about liking beef or chicken, she picked Salmon. Which honestly made us consider that fish is completely underestimated, as are vegetarian options.

As a child, Connie loved stories, now she makes a living writing and producing them. She worked in theater for years, then had a commercial photography studio, made a few films…now primarily writes- She LOVES the discovery of writing! A few Projects have taken her to the other side of the world and all have taken her into a deeper understanding of different people. She talks of writing and the arts with such passion that it becomes exciting to others. Connie has a Bachelor’s degree in theatre, an Associate’s degree in commercial photography and a Masters in journalism and qualitative research.

Connie told us that she “loves how everyone respects and supports individual challenges, weaknesses, injuries, etc at CrossFit. She is currently working towards her next goal of kipping pullups.

Her dream vacation destination is to Florence Italy, she has been there twice already. Her music interests range from Joni Mitchell to Tom Waits to Elton John. She also enjoys the symphony. Connie enjoys reading, cooking and watching movies. She has two wonderful dogs Jessie and Shiloh.

Connie had this to say about Utility “I feel a lot of affection for Utility, for the kindness and encouragement of the coaches, for community in a time of separation from my loved ones, the creative workouts, AND for the opportunity it gives me to be strong and fit!”

-Joey Compton

A. Shoulder Press 3-3-3

Bench press 5-5-5

B. Choose one

row 100 calories for time

bike 100 calories for time

ski 100 calories for time

“Kelly Brown”

5 rounds for time of:

440m run

10 box jumps

10 deadlifts (185/275)

10 wall balls (20/30)


On September 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

A. Turkish get- up

15 minutes of trying different implements and increasing weights

B. 4 rounds for time of:

20 alternating DB snatches (35/50)

50 double unders

Mike D.

5 rounds of:

5 pull-ups

10 push-ups

15 air squats

Then, 4 rounds of:

8 handstand push-ups

15 KB swings 35/50

Then, 3 rounds of:

15 box jumps

15 knees to elbows

Then, 2 rounds of:

20 wall balls

30 sit-ups

Then, 1 round of:

50 burpees

Happy Thanksgiving

A. Front squat 4 x 3

B. 4 rounds every 4 minutes

3 minutes of work, 1 minute rest

15 sit-ups

8 calorie Bike or row

9 DB thrusters

Max burpees

*score total burpees added together