CrossFit 3 rounds for total reps: Handstand Push-ups (rest 1:00) For time: 10-9-8-7-6-5-4-3-2-1 Power Clean 135/95 Pull-ups (alternate rounds w/ partner) 3 rounds for total reps: Handstand Push-ups (rest 1:00) ________________________________________ CrossFit Competitor For time: 5-4-3-2-1 Bar Muscle-ups (alternate rounds with partner) For load: Front Squat 3×3 (rest as needed) For time: 20 Toes to …
CrossFit For load: Thruster 5-5-3-3-3 (rest as needed) AMRAP 8:00 8 Box Jumps 24/20 8 Toes to Bar 8 Push Press 95/65 ____________________________________________ CrossFit Competitor For time: 5-4-3-2-1 Rope Climb 15′ (alternate rounds with partner) For load: Snatch 3×3 (T&G) (rest as needed) 3 rounds for time: 400m Run 50 Double unders (rest 1:00) ___________________________________________ …
CrossFit For time: 5-4-3-2-1 Rope Climb 12′ (alternate rounds with partner) 3 rounds for time: 400m Run 50 Double unders (rest 1:00) ________________________________________ CrossFit Competitor For time: 5-4-3-2-1 Ring Muscle-ups (alternate rounds with partner) For load: Thruster 3×3* (rest as needed) AMRAP 8:00 8 Box Jumps 24/20 8 Toes to Bar 8 Push Press 115/85 …
12:00-2:00p Open Gym
8:00a-11:00a Rowing Clinic with Kare Williams 11:00a-12:30p Weightlifting 12:30p-2:00p Weightlifting
Regular Schedule CrossFit For load: Press 5-5-5-5-5 (rest as needed) “Annie” 50-40-30-20-10 Double unders Sit-ups _______________________________________ CrossFit Competitor “Prowler Challenge” 8 rounds for time: 40yrd Prowler Push 180/120 (4 person relay) _______________________________________ Weightlifting Power Snatch + Snatch(high-hang) 75% 2+2; 1+3 80% 1+2; 1+2 85% 1+1; 1+1 Jerk 75% 3×3 80% 4×2 Back Squat 85% 4×3 …
CrossFit For time: 300m Row 600m Row 300m Row 600m Row 300m Row 600m Row _________________________________________ CrossFit Competitor “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats _________________________________________ Weightlifting Power Clean + Clean 75% 2+2, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 Clean-Pull 100% 4×3 Front Squat 80%2×3 85% 2×3 90% 2×2 “Slow is smooth, …
CrossFit “Barbara” 5 rounds for total time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats (rest 3:00 between rounds) _____________________________________________ CrossFit Competitor For time: 300m Row 600m Row 900m Row 300m Row 600m Row 900m Row (rest while your partner rows) ______________________________________________ Weightlifting Power Snatch + Snatch 75% 2+2, 2+2 80% 1+2, 1+1 85% …
12:00-2:00p Open Gym
CrossFit Competitor Team Training Workouts Created at Training Session ____________________________________________ Weightlifting Clean & Jerk 80% 1+2, 2+1 85% 2+2 90% 1+1, 1+1 100% 1+1 Snatch 80% 3×2 90% 2×1 95% 1×1 Front Squat 80% 2×3 85% 2×3 90% 2×2 Vertical Jump Test “Never say anything about yourself you do not want to come true.” ~Brian …
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
