CrossFit For load: Back Squat 8-8-8-8-8 (add 20lbs/10lbs each set) 10 rounds for time: 15 Calorie Row 1 Rope Climb 15 Push ups ________________ CrossFit Competitor Clean from blocks (below knee) 65% 1×3 70% 1×3 75% 3×2 Every 1:00 for 10:00 Odd: 3 Back Squats at 70% Even: 12 Russian Kettlebell Swing 70/53 5 rounds …
CrossFit For load: Power Clean 5-5-5-5-5 (add 10lbs/5lbs) 3 rounds for time: 25 Wall Ball Shots 20/14 25 Sit-ups 25 Box Jumps 24/20 __________________ CrossFit Competitor Power Clean + Push Press (touch and go) 65% 3+3, 3+3, 3+3 70% 3+3, 3+3 75% 3+3 AMRAP 3:00 3 Deficit Handstand Push-ups 6″/4″ + 2 Ring MU (alternate …
CrossFit For load: Press 8-8-8-8-8 (add 10lbs/5lbs each set) “Partner Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pull-ups (Alternate rounds with a partner) ______________ CrossFit Competitor Slow Pull Snatch (:05 to knee) 65% 2×2 70% 2×2 75% 2×2 For total rope climbs: Every 1:00 for 10:00 Odd: 15′ Rope Climb Even: …
CrossFit Competitor Team Training _____________ Weightlifting Snatch 80% 2×2 85% 4×2 Clean & Jerk 80% 2+2, 2+2 85% 2+2, 2+1, 2+2, 1+1 Back Squat 80% 3×3 GHD Situps 4×10 -choose weight- “I want to top expectations. I want to blow you away.“ ~Quentin Tarantino
15.5 For time: 27-21-15-9 Calorie Row Thrusters 95/65 _____________ Weightlifting Rest “Freedom lies in being bold.“ ~Robert Frost
CrossFit Rest ____________ CrossFit Competitor Rest ____________ Weightlifting Snatch High Pull + Snatch 75% 1+2, 1+2, 1+2, 1+2, 1+2 Power Jerk + Split Jerk 75% 1+1, 1+1, 1+1, 1+1, 1+1 1.5 Squat 70% 2×3 75% 2×3 Weighted Dips 4×6 -choose weight- Barbell Rows 4×8 -choose weight- “Sports is the toy department of human life.“ ~Howard …
CrossFit For time in teams of 3: 400m Burden Run (1 log) 80 Pull-ups (static hang) 160 Double unders (wall sit) 80 Burpees (plank) 400m Burden Run (1 log) (one person works/one does static hold/one rests) ____________________ CrossFit Competitor 2 rounds for time: 500m Row 400m Run 50 Double unders PNF Stretch ____________________ Weightlifting Front …
CrossFit “Lauriel” For Time: (20 minute cap) 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats (no rack) 23 Burpees 23 Ground-to-Overhead _________________ CrossFit Competitor Power Clean + Push Press 75% 2+2 80% 2+2, 1+1 85% 1+1 90% 1+1, 1+1, 1+1 Based on Push Press 1RM For time: 1-3-1-5-1-3-1 Bar Muscle-ups (unbroken) (alternate with a …
CrossFit For load: Bench Press 3-2-2-1-1-1 (add 10lbs/5lbs each set) 3 rounds for total reps: 1:00 Wall Ball Shots 1:00 Russian Kettlebell Swings 70/44 1:00 Double unders 1:00 Rest ________________ CrossFit Competitor Halting Snatch Pull (below knee) 90% 2×3 100% 3×2 Front Squat 65% 2×2 75% 1×1 85% 3×1 For time: 10-9-8-7-6-5-4-3-2-1 Thruster 95/65 Power …
CrossFit Competitor Team Training ________________ Weightlifting Snatch 80% 2×3 85% 3×2 Clean & Jerk 80% 2+2, 2+2 85% 2+2, 2+1, 2+1 Back Squat 85% 2×3 90% 2×3 GHD Situps 4×10 -choose weight- “A failure is not always a mistake, it may simply be the best one can do under the circumstances. The real mistake is …
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
