Open Gym/ Yoga

7 rounds
400m run
3 rope climbs
30 minute cap, scale rounds or # of rope climbs

A. Clean – work to a heavy single 20-25 minutes

B. Squat Clean Ladder 
10 x 135/95
8 x 155/105
6 x 185/125
4 x 225/145
2 x 275/175

Athlete changes own plates. Goal is to pick a start weight and increase each round.

A. Push Press 1RM

B. Snatch & Press 
3 rounds
20 dumbell snatch (70/50) 
9 strict handstand push-up

Open Gym / Yoga

A. Snatch warm-up/review

B. 5 rounds
400m Run
30 burpees
30 sit-ups
3 Power Snatches @70%

CrossFit isn’t just an exercise plan, weight loss program, or lifting class. It’s actually all of those things. It’s also creating a lifestyle that will impact your health/wellness over a lifetime. Health is more than just lack of sickness. Health is functional movement at advanced age, its lack of disease process, its coping skills for stressful times, it’s attitude, mental ability, etc. CrossFit Utility helps its members work towards long term wellness.

June Member of the Month is Jason Hembury. Jason has been a member of CrossFit Utility for 6 years. He consistently shows up at 5am, for the 6am class, works hard and is always willing to help out. He has become such a fixture at the gym, he opens the door, turns on the lights, music and sometimes cleans up the mess left from the night before, all before 95% of the world has even hit snooze. Jason or “Red Velvet” as many call him, was introduced to CrossFit by a friend. We are not sure where the Red Velvet nickname came from, but it’s safe to say, he is that smooth.

His favorite food is steak, he likes the color blue and considers himself a morning person (shocker). Jason thinks the toilet paper roll should always be over, he prefers chicken over beef and booze over dessert.

Jason’s favorite movement is the snatch and his least favorite is the deadlift. He told us that he does CrossFit because he loves being pushed by working out with others.

Jason works in sales at Carter Lumber and is a big Ohio State Football fan. He has two children Tyler (11) and Ethan (8). His hobbies include waterskiing, hiking, playing soccer and basketball.

We are proud to honor Jason’s commitment to wellness by making him June Member of the Month. He is an asset to the Utility community. Congrats Jason!

A. Hang Clean & Jerk – 15 minutes to build to heavy single

B. AMRAP 12 minutes
50 Double unders
25 hang power cleans (95/65)
50 Double unders 
25 shoulder to overhead

21-18-15-12-9
Wall Balls 
Box Jumps

A

Deadlift 2 reps Every 2 minutes for 10 minutes

B

4 Rounds
10 Deadlifts (225/145)
15 V-ups

4 rounds for time
200m farmer carry (40-50/25-35# DB or KB)
3 wall walks
10 burpees