September 2013

Wednesday 10/2/13

CrossFit Not timed: Tire flips 10-8-6-4-2 (rest as needed) In teams of three 8 rounds for total time: 40yrd Dog Sled Push 160/110 (rest while your partners push) _________________________________________ CrossFit Competitor For total reps: Every 1:00 for 10:00 Odd min: Rope Climb 12′ Even min: Wall Ball Shots 20/14 (choose reps prior to start. only …

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Tuesday 10/1/13

CrossFit 5 rounds for total reps: Strict Pull-ups (rest 1:00) 5 rounds for time: 5 Deadlift 225/155 10 Burpees ______________________________________ CrossFit Competitor “Jerry” For time: 1 Mile Run 2K Row 1 Mile Run For time: 30 Weighted Sit-ups 53/35 30 Toes to Bar 30 Weighted Sit-ups 53/35 _______________________________________ Weightlifting Clean + Jerk 80% 1+1, 1+1 …

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Monday 9/30/13

CrossFit “Jerry” For time: 1 Mile Run 2K Row 1 Mile Run ______________________________________ CrossFit Competitors For load: Overhead Squat 3-3-3-3-3 (rest as needed) “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up _______________________________________ Weightlifting Snatch 80% 2×2 85% 2×2 87% 2×1 90% 1×1 Clean Pull 90% 2×4 100% 2×3 Front Squat 80% 2×3 85% 2×3 “Without …

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Saturday 9/28/13

CrossFit Competitor For load: Every 1:00 for 10:00 1 Push Press (Add 10lbs/5lbs each set) 3 rounds not timed: 15 second strict muscle-ups (hold each of 5 positions for :03) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-up Even Min: Ring Dip (choose reps prior to start.  only score rounds where you …

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Friday 9/27/13

CrossFit For load: Power Clean 3-3-2-2-2 (rest as needed) For load: Push Press 3-3-2-2-2 (rest as needed) For load: Front Squat 3-3-2-2-2 (rest as needed) _______________________________________ CrossFit Competitor Snatch 2×2 80% 2×1 85% 3×1 90% For time: 150 Double unders For time: 30 Back Squats 225/155 1 Mile Run ___________________________________________ Weightlifting Rest “The measure of …

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Thursday 9/26/13

CrossFit Rest _______________________________________ CrossFit Competitor Rest _______________________________________ Weightlifting Clean & Jerk 80% 2+1, 1+2 85% 1+1 90% 1+1, 1+1 Snatch-Pull 100% 4×4 Push Press 85% 4×3 “Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” ~Wayne Gretzky

Wednesday 9/25/13

CrossFit For time: 10 Burpees 20 Dball Over Shoulder 80/60 10 Burpees 30 Box Jumps 24/20 10 Burpees 40 Kettlebell Swings 53/35 10 Burpees 50 Ball Slams 10 Burpees ____________________________________________ CrossFit Competitor Front Squat 2×3 80% 2×2 85% 3×1 90% AMRAP 10:00 3 Axle Shoulder to Overhead 160/110 6 Toes to bar 9 Box Jumps …

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Tuesday 9/24/13

CrossFit “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ______________________________________ CrossFit Competitor 5 rounds for time: 500m Row 400m Run 50 Double unders (rest 2:00) _______________________________________ Weightlifting Clean + Jerk 80% 2+1, 1+1 85% 1+1, 1+1 90% 1+1 Power Snatch 80% 2×2 85% 3×2 Clean Pull 90% 2×3 100% 3×2 “If it …

Tuesday 9/24/13 Read More »

Monday 9/23/13

CrossFit 3 rounds for time: 500m Row 400m Run 50 Double unders (rest 2:00) __________________________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean (add weight every set 10/5lbs) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ____________________________________________ Weightlifting Snatch 80% 2×2 85% 2×2 87% 1×1 90% 2×1 Snatch Pull 100% …

Monday 9/23/13 Read More »


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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



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.

Education & Certifications

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



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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified



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



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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018


USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016 5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)
USPA Masters National Champion 100kg (45-49) 2022


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