CrossFit For load: Front Squat 5-3-3-2-2-2 (make consistent increases) With a partner for time: 50 Power Cleans 135/95 75 Box Jumps 24/20 100 Bar Facing Burpees 125 Russian Kettlebell Swings 70/44 250 Double unders ___________________ Competitor 1 5 rounds for load: 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (make consistent …
CrossFit Skill Bar Muscle-up or CTB Pull-up “Lynne” 5 rounds for total reps: Bench Press (Bwt/.66 Bwt) Pull-ups (rest 3:00) __________________ Competitor 1 For load: Weighted Bar Dips 5-5-5-5-5 *follow each set with 1 legless rope climb For time: 5 x (1 Toes Through Rings + 1 Muscle-up + 1 Ring Dip) …
CrossFit 6:00 AMRAP 800m Run Max Power Snatches at 75/55 (rest 6:00) 6:00 AMRAP 800m Run Max Thrusters 75/55 (rest 6:00) 6:00 AMRAP 800m Run Max Bar Facing Burpees _______________ Competitor 1 Every 1:00 for 10:00 Odd min: 10 Burpees Even min: 10 Toes to Bar (rest 2:00) …
8:00a CrossFit Competitor 10:30a Kettlebell 10:30a Powerlifting 11:00a Iron Athlete Gymnastics Clinic 12:00p Strongman 12:00p Weightlifting 7:00p 2016 Year End Party at EVCF ________________ Weightlifting Power Snatch + Snatch Work up to Heavy 1+1 Power Clean + Clean & Jerk Work up to Heavy 1+1 Front Squat 5-5-5
CrossFit Skill Kettlebell Overhead Squat 7-5-3 (each arm) (make consistent increases) 5 rounds for time: 7 Ring Dips 14 Toes to Bar 21 Wall Ball Shots 20/14 28 Double unders 200m Sprint ____________________ Competitor 1 5 rounds for load: 1 Power Clean + 1 Hang Clean (ak) + 1 Front Squat (make consistent increases) …
CrossFit Rest ______________ Competitor 1&2 Rest ______________ Sprints 6:00p Sleds at EVCF ______________ Weightlifting Split Jerk Test 1RM Drop Snatch 80% 4×2 Pause Squats 50% 8×2 (Focus on speed) “The greatest deception men suffer is from their own opinions.” ~Leonardo da Vinci
CrossFit Skill Bar Muscle-up or CTB Pull-up With a partner for time: 90 Double unders 30 Handstand Push-ups 30 Toes to Bar 30 Over Box Jump 24/20 90 Push-ups 90 Sit-ups 90 Air Squats 30 Handstand Push-ups 30 Toes to Bar 30 Over Box Jump 24/20 90 Double unders (one person works at a …
CrossFit For load: Bench Press 5-3-3-2-2-2 (make consistent increases) For time: 100m Row 200m Row 300m Row 400m Row 500m Row 400m Row 300m Row 200m Row 100m Row *follow each set with 10 push-ups (alternate with a partner. both row all distances) ___________________ Competitor 1 5 rounds for load: 2 Tempo Close …
CrossFit AMRAP 5:00 2 Wall Walks 3 DBall Over The Shoulder 150/80 4 Burpees to a 6″ reach (rest 5:00) AMRAP 5:00 3 Rope Climbs 4 Burpees to a 6″ reach 5 Strict Pull-ups (rest 5:00) AMRAP 5:00 4 Burpees to a 6″ reach 5 Handstand Push-ups 6 Toes to Bar ___________________ Competitor 1 Clean …
CrossFit Skill Kettlebell Overhead Squat 7-5-3 (each arm) (make consistent increases) AMRAP 12:00 (with a partner) 12 Shoulder to Overhead 95/65 12 Toes to Bar 12 Power Cleans 95/65 (switch athletes each exercise.) __________________ Competitor 1 5 rounds for load: 1 Clean Pull + 1 Clean + 2 Hang Cleans *follow each set …
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
