8:00a Team Training Gymnastics Skill For total reps: Every 1:00 for 10:00 Odd min: Hang Split Power Clean (BK) 185/125 Even min: Ring Muscle-ups (choose reps prior to start. unbroken) Sprint Drill & Plyometrics “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run (bring a …
New Years Day! 10:00a-12:00p Open Gym 4:00p-6:00p Open Gym _____________ CrossFit Hang Power Clean (BK) Work to a heavy set of 4 85% of heavy set: 4×3 3 rounds for time: 300m Row 45′ Walking Axle Bar Lunge 90/70 15 Handstand Push-ups ~then~ AMRAP 3:00 Ring Dips _______________ Competitor 1 For load: Every …
New Years Eve!! 12:00p-4:00p Open Gym ____________ CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting Slow Pull Snatch 4×2 -choose weight- Push Press Work up to heavy Single – then – 3×3 @ 85% of heavy Single Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight-
CrossFit Push Press Work to a heavy set of 4 85% of heavy set: 4×3 For time: 30 Calories on The Assault Bike 20 Ring Push-ups 30 Russian Kettlebell Swings 70/44 20 Burpees to a plate 30 Parallette Pass Throughs 20 Burpees to a plate 30 Russian Kettlebell Swings 70/44 20 Ring Push-ups 30 …
CrossFit “Brad Shaw” 10 Rounds for time: 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double unders ___________________ Competitor 1 Hang Power Clean (AK) Work to a heavy set of 3 85% of heavy set: 3×2 10 attemps to establish: Max Stone Load to 48″ 3 rounds for time: 300m Row 30′ …
CrossFit Front Squat Work to a heavy set of 4 85% of heavy set: 3×3 For total time: 400m Run ~then~ 3 rounds: 14 Over the Box Jumps (24/20) 7 Clean and Jerks 135/95 14 Toes to Bar ~then~ 400m Run ___________________ Competitor 1 Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch …
10:00a-2:00p Open Gym
Christmas Eve!! 9:00a-12:00p Open Gym 11:00a-12:00p Posterior Chain Class
CrossFit For load: Every 1:00 for 10:00 1 Deadlift (make consistent increases) 5 rounds for reps + calories: :30 Assault Bike for calories :30 Rest :30 Kettlebell Swings 53/35 :30 Rest :30 Double unders :30 Rest ________________ Competitor 1&2 For load: Every 1:00 for 10:00 1 Clean from blocks (add 10lbs/5lbs each set) …
CrossFit “Holbrook” 10 Rounds of: 5 Thrusters 115/75 10 Pull-Ups 100m Sprint (rest 1:00) __________________ Competitor 1&2 On a running clock: 0:00-10:00 1 Jerk (from back) every minute for load (make consistent increases) ~then~ 10:00-25:00 Establish 2RM Bench Press For total reps: 1:30 Strict HSPU :30 Rest 1:00 Strict HSPU :30 Rest :30 …
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
