Year: 2014

Thursday 1/1/15

CrossFit Rest ________________ CrossFit Competitor Rest ________________ Weightlifting Muscle Snatch + Snatch 75% 1+2, 1+2, 1+2, 1+2 Snatch High Pull 80% 4×3 Press 4×5 -choose weight- Back Extensions 4×10 -unweighted- “Time does not change us. It just unfolds us.” ~Max Frisch

Wednesday 12/31/14

CrossFit With a partner for time: 100 Calories on the Assault Bike 500m Row 100 Wall Ball Shots 20/14 1000m Row 100 Kettlebell Swings 53/35 500m Row 100 Ball Slams 20/14 (one person works at a time) ___________________ CrossFit Competitor For time: 30 Ring Muscle-ups Back Squat 70% 1×3 80% 2×2 90% 2×1 95% 1×1 …

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Tuesday 12/30/14

CrossFit 5 rounds for load: 3 Power Clean 3 Box Jump 24/20 (rest 1:30) 5 rounds for load: 3 Bench Press 3 Plyo Push-ups (rest 1:30) For time: 30 Weighted Sit-ups 53/35 30 Toes to Bar 30 Burpees ___________________ CrossFit Competitor For time: 30 Double unders (unbroken) 20 Burpees (6″ above reach) 50 Double unders …

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Monday 12/29/14

CrossFit “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups _________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Halting Snatch (:02 pause below knee) (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Clean & Jerk at Bodyweight (Power or Full) For load: Weighted Pull-ups 5-5-5-5-5 (add 10lbs/5lbs each set) 5 rounds for time: 7 Ring …

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Saturday 12/27/14

CrossFit Competitor Team Workout ____________________ Weightlifting Muscle Snatch + Drop Snatch 2+2, 2+2, 2+2, 2+2 -choose weight- Snatch High Pull 80% 4×3 Press 4×5 -choose weight- Back Extensions 4×10 -choose weight- Weighted Plank Hold Accumulate 3:00 -choose weight- “Victory belongs to the most persevering.“ ~Napoleon Bonaparte

Friday 12/26/14

CrossFit For time: 50-40-30-20-10 Kettbell Swing 53/35 Push-up _________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean + 1 Front Squat (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Clean at 70% of top set (from emom) (Cleans may be power or full) 5 Rounds for time: 1 Rope Climb 21′ Handstand Walk …

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Wednesday 12/24/14

CrossFit For load: Overhead Squat 3-2-2-1-1-1 (rest as needed) AMRAP 7:00 7 Deadlift 115/75 7 Hang Power Clean 7 Shoulder to Overhead _____________________ CrossFit Competitor 5 rounds for total reps: Ring Muscle-ups (rest 1:00) Back Squat 90% 1×1 75% 1×5 90% 1×1 80% 1×5 90% 1×1 85% 1×5 (rest 2:00) 5 rounds for time: 5 …

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Tuesday 12/23/14

CrossFit “The Angry Pony” For time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 53/35 40 Pull-ups 30 Handstand Push-ups ______________________ CrossFit Competitor “Flight Simulator“ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double unders (unbroken) For time: 100 Calories on The Assault Bike (4 burpees every 1:00) ______________________ Weightlifting Power Snatch 80% 1×2 85% 2×1 90% 2×1 95% 1×1 Power Clean + …

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Monday 12/22/14

CrossFit 2 rounds with a partner for time: 6 Rope Climbs 800m Run with Barbell 14 DBall Over the Shoulder 150/100 _______________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) (full recovery) AMRAP 3:00 Sntach at 70% of top set (Snatches may be power or …

Monday 12/22/14 Read More »

GETTING STARTED IS EASY!

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ANDREW FOX

COACH

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BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

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 SKOWRONSKI

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!

Education & Certifications

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

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

Athletic BACKGROUND

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

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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