For time: 50 Pull-ups 50 Shoulder to Overhead 95/65 50 KB High Pull 70/44 “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~Thomas Jefferson
“Darst Vader” For time: 800m Run 12 Power Cleans 80kg/40kg 800m Run 9 Power Cleans 800m Run 6 Power Cleans 55 Double Unders 1 Muscle-up “Don’t tell me how hard you work. Tell me how much you get done.” ~James Ling
2011 Regional wod 2 Thruster Ladder On a running clock: athletes will have 30 seconds to perform one thruster from the ground at each weight. Weights in Kilos: Men’s weights: 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105,110, 115, 120 Women’s weights: 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, …
3:00p-7:30p Open Gym / EVCF Weightlifting Club
“The Darna 200” 20 GHD Sit-ups 20 Weighted Pull-ups 25/10 20 Ring Dips 20 T2B 20 Plyo Push-up 20 CTB Pull-ups 20 K2E 20 Push-up (hand release) 20 Burpees 20 Double Unders (unbroken) “Ride on! Rough-shod if need be, smooth-shod if that will do, but ride on! Ride on over all obstacles, and win the …
2011 Regional wod 1 For time: 1000m Run 20 HSPU 1000m Row ~Full Recovery For time: 20 C&J 135/95 *ground to overhead “What is important is to keep learning, to enjoy challenge, and to tolerate ambiguity. In the end there are no certain answers.” ~Matina Horner
CrossFit / USAW Open wod AMRAP 10:00 6 Squat Clean 121/66 12 Pull-ups 24 Double Unders “Depend on the rabbit’s foot if you will, but remember it didn’t work for the rabbit.” ~ RE Shay
12:00 Rowing / Open Gym
No Running Club or 10:00a CrossFit Class We will be at The Furious Fundraiser 6:00a CrossFit Wod with Danial Alexander 6:00a Carpool leaves EVCF for The Furious Fundraiser 8:00a Furious Fundraiser at CrossFit Fury 12:00-4:00p Open Gym / EVCF Weightlifting Club Wod For time: 50 Double Unders 5 Muscle-ups 40 Double Unders 4 Muscle-ups 30 Double …
For load: Overhead Squat 2-2-2-2-2 Weighted Pull-up 3-3-3-3-3 Deadlift 5-5-5-5-5 “Character may be manifested in the great moments, but it is made in the small ones.” ~Phillips Brooks
COACH
Having had no athletic background, I discovered CrossFit/Olympic weightlifting as a masters athlete. I developed an instant love of fitness and lifting, and it was life-changing for me and my family. My interest in wellness and my passion for teaching children inspired Iron Kidz—a fitness program for children and teens to learn foundational principles for health, fitness, and lifting. I am a full-time RN and a mom of three busy kids. I coach and compete when time allows. I love my CrossFit community like family and spend most of my free time with the friends and coaches I’ve met in the last eight years.
Bachelor of Science in Nursing Grand Canyon University
American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015
COACH
Charlie grew up competing in wrestling throughout high school and college. After graduation, his desire to compete did not diminish and he continued with Brazilian Jujitsu, earning his Muay Thai shorts through Fairtex. In 2007, his friend Brian Garmon introduced Crossfit as the fitness program for clients at their work and asked him to assist. This introduction changed his life. Charlie has extensive experience working with de-conditioned and special needs populations which has aided him in developing into an attentive and patient coach who thoroughly enjoys helping those under his watch meet their personal goals. Safety, functionality, and then intensity are mottos that he preaches in his 101 classes.
Bachelor Science Psychology Adams State College 1999
Master Science Psychology University of Phoenix 2010
Level 1 certified crossfit coach 2008 re-certified 2011
Crossfit mobility certified 2010
Crossfit kettlebell certified 2009
COACH
Chris is originally from a small ranching town in the foothills of Northern California where there’s not much to do but lift weights and play football! He joined the Navy in 2010 and was fortunate enough to deploy twice to the Arabian Gulf and then forward deployed to Guam (in the Marianas Islands) for the remainder of his service. Along the way he helped his fellow service members to pass physical fitness standards as well as helped others learn the benefits of heavier resistance training. Stating “There’s more to life than running!” In 2016 he left the military to pursue a Sport Science degree from Arizona State University, and will graduate in Fall 2020. Chris has continuously grown his coaching skills since 2016 by becoming certified as a trainer, starting a strength training company, Ragnarok Performance, and is currently interning at ASU Sport Performance and East Valley Strength & Conditioning.
Chris prides himself on being a strong geek, “I love to lift things up and put them down, but I will also watch the original Star Wars, or play video games if there’s time!” Currently he likes to compete in Strongman events throughout the year, with a recent best of a second place finish February 2020. Powerlifting is another love of his, but will admit it’s been a while since his last formal competition. However, he hopes to change that soon!
Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified
COACH
I’ve been a personal trainer since 2008. I’ve helped people lose weight and keep it off; gain weight and strength; get ready for CrossFit, weightlifting, and powerlifting competitions; and I’ve helped a lot of people become fitter and healthier. Everyone has the potential to be where they want to be; sometimes they need a helping hand to get there. I’ve been able to provide that through nutritional counseling, skill work, personal programming, and everything in between.
Currently pursing a degree in nutrition
CrossFit Level 1 since 2010
CrossFit Level 2 since 2019
CrossFit Weightlifting Level 2 since 2014
CrossFit Mobility and Movement since 2013
USAW-1 since 2013
OWNER/COACH
The two things that I love most about coaching are the people and the beauty of the sport. Everything boils down to relationships; the coach-athlete relationship is very special. A coach has the privilege of mentoring athletes, and the right coach can be a life-changing influence. Coaches have the opportunity to teach people how to approach problems, and how to work in structured and focused ways towards accomplishing their goals. Possibly most important of all, the coach creates the culture of the team. The coach can teach athletes how to treat people, how to build people up, and how to create a culture for the betterment of everyone on the team.
Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005
National Strength & Conditioning Association, CSCS 2000
USA Weightlifting Club Coach, 2001
CrossFit Level 1 Instructor, 2009
USA Weightlifting National Coach, 2012
Iron Athlete Weightlifting Coach, 2016
