CrossFit Rest _____________________________________________ Competitor Rest _____________________________________________ Weightlifting Clean 80% 3×2 85% 3×2 Clean Pull 100% 4×3 Drop Snatch 70% 3×3 75% 2×3 Lung Jump Test “Honor your calling. Everybody has one. Trust your heart and success will come to you.” ~Oprah
CrossFit 3 rounds for total reps: Pull-ups (rest 1:00) For time: 5 Rope Climb 12” 25 Push-ups 4 Rope Climb 25 Push-ups 3 Rope Climb 25 Push-ups 2 Rope Climb 25 Push-ups 1 Rope Climb For time: 800m Run ______________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Snatch + 1 Snatch (rest as needed) …
CrossFit 5 rounds for load: 1 Power Clean + 1 Clean (rest as needed) 5 rounds for load: 1 Push Press + 1 Jerk (rest as needed) 5 rounds for load: 3 Front Squats + 3 Back Squats (rest as needed) _______________________________________________ CrossFit Competitor For time: 21-15-9 Box Jump 24/20 Wall Ball Shots 20/14 Double …
CrossFit For time: 21-15-9 Box Jump 24/20 Toes to Bar Double Under 3 rounds for time: 500m Row 400m Run (rest 1:00) ________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Clean + 1 Clean + 1 Jerk (rest as needed) For time: 5 Rope Climb 12” 20 Handstand Push-ups 4 Rope Climb 15 Handstand …
11:00-2:00p Rowing Clinic with Kare Williams
CrossFit Competitor For load: Dumbbell Snatch 1-1-1-1-1 (each arm) (rest as needed) For load: Every 1:00 for 10:00 1 Snatch (add 10lbs/5lbs each set) 3 rounds not timed: 1 Strict Muscle-up + 2 x Ten Second Ring Dips (rest as needed) AMRAP 8:00 2 Ring Muscle-ups 4 Handstand Push-ups 6 Pistols (alternate legs) _____________________________________________ Weightlifting …
CrossFit 5 rounds for load: 1 Power Clean + 2 Hang Clean (below knee) (rest as needed) For load: Push Press 3-3-3-3-3 (rest as needed) For load: Front Squat 3-3-3-3-3 (rest as needed) __________________________________________________ CrossFit Competitor For time: 400m Run (rest 2:00) 1600m Run (rest 2:00) 800m Run (rest 2:00) 400m Run PNF Stretch ______________________________________________________ …
CrossFit Rest ____________________________________________ CrossFit Competitor Rest ____________________________________________ Weightlifting Power Snatch 80% 2×2 85% 1×2 90% 1×1 95% 1×1 PR Clean Pull 100% 4×3 Push Press 75% 2×3 80% 2×3 85% 2×2 Lung Jump Test “Whoever wants to reach a distant goal must take many small steps.” ~Helmut Schmidt
CrossFit For time: 400m Run (rest 2:00) 1600m Run (rest 2:00) 400m Run PNF Stretch _____________________________________________ CrossFit Competitor 5 rounds for load: 1 Power Clean + 2 Hang Clean(below knee) (rest as needed) 5 rounds for load: 1 Push Press + 2 Jerks (rest as needed) Front Squat 80% 2×2 85% 2×2 90% 2×2 95% …
CrossFit “Lauriel” For Time: 23 Deadlifts 155/110 23 Handstand Pushups 23 Back Squats 23 Burpees 23 Ground-to-Overhead ___________________________________________ CrossFit Competitors “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups 3 rounds for total reps: Bar Muscle-ups (rest 1:00) ___________________________________________ Weightlifting Power-Snatch+Snatch(high-hang) 75% 2+2, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 Snatch …
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
