CrossFit For load: Power Clean 3-3-3-2-2-1 (rest as needed) 3 rounds for time: 21 Russian Kettlbell Swings 70/44 3 Wall Walks 21 Burpees 3 DBall Over the Shoulder 150/80 ___________________ CrossFit Competitor Snatch 70% 1×2 75% 1×1 80% 3×1 Clean 70% 1×2 75% 1×1 80% 3×1 5 rounds for time: 5 Pull-ups 3 CTB Pull-ups …
CrossFit For time: 75 Air Squats 50 Pull-ups 20 Ring Dips 50 Air Squats 35 Pull-ups 15 Ring Dips 25 Air Squats 20 Pull-ups 10 Ring Dips ___________________ CrossFit Competitor “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run ___________________ Weightlifting Power Snatch 75% 4×3 Power Clean + Jerk 80% 2+2 85% 1+2, …
CrossFit “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run _________________________ CrossFit Competitor For time: 1-2-1-2-1 Wall Walk Rope Climb (alternate rounds with a partner) For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-ups Wall Ball Shots Box Jumps For time: 20 Burpees to a plate (45lbs) 30 GHD Sit-ups 20 Burpees to a plate (45lbs) ___________________________ …
Open Gym 12:00-2:00p
CrossFit Competitor For time: 30 Ring Muscle-ups For time with a partner: 800m Run 20 Toes to Bar 40 Pull-ups 20 Toes to Bar 400m Run 20 Toes to Bar 40 Pull-ups 20 Toes to Bar 800m Run (one person works at a time. divide work anyhow.) ____________________ Weightlifting Snatch 85% 2×1 90% 2×1 95% …
CrossFit For load: Bench Press 8-8-8-8-8 (rest as needed) For time: 21-15-9 Box Jump 24/20 Kettlebell Swing 53/35 Burpee ______________________ CrossFit Competitor 5 Rounds of Clean Speed Ladder: 1 Clean at each weight 155/175/195/215/235/255 (men) 105/115/125/135/145/155 (women) (rest 3:00 between each round) (record your fastest and slowest rounds) Back Squat 75% 1×3 80% 2×2 85% …
CrossFit Rest __________________ CrossFit Competitors Rest __________________ Weightlifting Clean Grip Snatch 70% 4×3 Based on Snatch 1RM Power Clean + Power Jerk 80% 2+2, 2+2, 2+2 Back Squat 85% 5×3 Snatch Grip Press 4×4 -choose weight- Bent Barbell Row 4×10 -choose weight- “Success is a lousy teacher. It seduces smart people into thinking they can’t …
We are hosting Barbells for Boobs on Wednesday the 29th starting at 5:00p. The Barbells for Boobs Tour will be making a stop at our event. To register, go to the B4B website, create an account and join the East Valley CrossFit Team. This years event will be a casual format. People will start the …
CrossFit For load: Weight Pull-ups 3-2-2-1-1-1 (rest as needed) 3 rounds for time: 3 rope Climbs 500m Row 30 Push-ups (hand release) ________________________ CrossFit Competitor 5 rounds for time: 7 Toes to Bar 5 Chest to Bar Pull-ups 3 Bar Muscle-ups (each round unbroken) For time: 1-2-1-2-1 Rope Climb (alternating with a partner) AMRAP 12:00 …
CrossFit For time: 400m Run 50 Sit-ups 400m Run 50 Wall Ball Shots 20/14 400m Run 50 Kettlebell Swings 53/35 400m Run 50 Sit-ups 400m Run ___________________ CrossFit Competitor For load: Every 1:00 for 15:00 Min 1-3: 1 Snatch at 70% Min 4-6: 1 Snatch at 75% Min 7-9: 1 Snatch at 80% Min 10-12: …
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
