CrossFit Competitor (off season) Power Snatch 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR Bench Press 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR Back Squat 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR _________________________________ Weightlifting Snatch 75% 1×3 80% 1×1 85% 1×1 90% 1×1 80% …
Friday the 4th of July Schedule: 9:00a-11:00a Open Gym 5:00p-7:00p Open Gym CrossFit 3 rounds for time: 400m Run 15 Pull-ups 50 Air Squats 15 Handstand Push-ups ________________________________ CrossFit Competitor (off season) Clean 70% 2×3 75% 3×2 Jerk 70% 2×3 75% 3×2 Snatch Pull 100% 4×4 7 rounds for time: 1 Bar Muscle-up 5 Toes …
CrossFit Rest ________________________________ CrossFit Competitor (off season) Rest ________________________________ Weightlifting Halting Power Snatch 70% 2×2 75% 1×1 80% 1.2.1.2.1 Clean Deadlift 4×2 -choose weight- Stop Squat 4×2 -choose weight- 5 rounds for time: 5 Toes to Bar 7 GHD Sit-ups “You were born to win, but to be a winner, you must plan to win, …
CrossFit For load: Hang Power Clean 3-3-3, 2×3 (rest as needed) For load: Push Press 5-5-5-5-5 (rest as needed) For load: Weighted Bar Dips 5-5-5-5-5 (rest as needed) For time: 30 Weighted Sit-ups 25lbs 30 Toes to Bar 30 Sit-ups ______________________________ CrossFit Competitor (off season) Power Snatch + Snatch 70% 2+2, 2+2 75% 2+1, …
CrossFit For load: Find your 1RM Overhead Squat For time: 20 Front Squats 205/135 30 Box Jump 24/20 40 KBS 53/35 50 Wall Ball 20/14 _________________________________ CrossFit Competitor (off season) Power Clean + Clean 70% 2+2, 2+2 75% 2+2 80% 2+1, 2+1 Push Press + Jerk 70% 2+2, 2+2 75% 2+2 80% 2+1, 2+1 Bench …
CrossFit For load: Find you 1RM Bench Press For total reps: Every 1:00 for 20:00 Odd min: Pull-ups Even min: Handstand Push-ups (start each minute with a strict rep. unbroken sets) Time trial: 500m Row ________________________________ CrossFit Competitor (off season) Snatch 70% 2×3 75% 3×2 Clean Pull 100% 4×4 Back Squat 70% 1×3 75% 2×2 …
12:00-2:00p Open Gym
CrossFit Competitor (off season) Back Squat 75% 1×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 For time: 15-12-9-6-3 Deadlift 225/155 Handstand Push-up ___________________________________ Weightlifting Snatch 75% 1×3 80% 2×2 85% 1×1 90% 3×1 Clean + Jerk 75% 1+2, 1+2 80% 1+2 85% 1+2 90% 1+1, 1+1 Front Squat 75% 2×2 80% 1×2 85% 1.2.1.2.1 …
CrossFit “Cindy XXX” AMRAP 20:00 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats ________________________________________ CrossFit Competitor (off season) Bench Press 75% 1×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 3 rounds for total reps: Strict Bar Dips (:10 …
CrossFit Rest ________________________________ CrossFit Competitor (off season) Rest ________________________________ Weightlifting Halting Power Snatch (pause at knee) 70% 2×3 75% 3×2 Clean Deadlift 2×3 -choose weight- 3×2 -choose weight- Stop Squat 2×3 -choose weight- 3×2 -choose weight- AMRAP 1:30 Weighted Sit-ups 25lbs “You’re not obligated to win. You’re obligated to keep trying. To the best you …
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
