CrossFit For load: Bench Press 10-8-6-8-10 For time: 10-9-8-7-6-5-4-3-2-1 Power Clean 135/95 Pull-up ______________ Competitor 1 Front SquatJerk Work to a heavy set of 3 85% of heavy set: 3×2 (front squat directly into the jerk) Front Squat 4×4 -choose weight- 3 rounds for time: 20/15 Calories on The Assault Bike …
CrossFit Rest ______________ Competitor 1&2 Rest ______________ Sleds 6:00p at EVCF ______________ Weightlifting Hang Snatch (BK) + Snatch 75% 6(1+1) Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1) RDL 4×5 -choose weight- Incline DB Bench 4×10 -choose weight- Barbell Lunges 3×6 -choose weight- “I have learned that to …
CrossFit 3 rounds for time: 20/15 Calories on The Assault Bike 15 Over the Box Jumps 20″ (may use hands) 10 DBall Over the Shoulder 150/80 (rest 3:00 between rounds) _______________ Competitor 1 Power Clean Work to a 1RM No measure: Every 1:00 for 10:00 2 Block Power Cleans at 80% *start every …
CrossFit 5 rounds for reps + Calories 1:00 Row :15 Rest :30 Sit-ups :15 Rest 1:00 Burpees :15 Rest :30 Sit-ups :15 Rest ___________________ Competitor 1 Power Snatch + Snatch 70% 2+2 75% 2+1, 1+2 80% 1+1, 1+1, 1+1 (based on power snatch 1RM) Snatch Pull 4×4 -choose weight- Back Squat 60% …
Memorial Day “Murph” 9:00a Heat 1 10:00a Heat 2 11:00a Heat 3 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in …
8:00a Weightlifting Competitor 8:00a CrossFit Competitor 8:00a Kettlebell 10:30a Weightlifting 10:30a CrossFit _________________ Weightlifting High Pull + Snatch 85% 5(2+1) High Pull + Clean + Jerk 85% 5(2+1+2) Back Squat 85% 5×3 Strict Pull-ups 4x AMRAP
CrossFit For load: Strict Press 3-2-2-1-1-1 (make consistent increases) For time: 1:00 Accumulated L-Sit Hold 25 Weighted Sit-ups 25lbs 25 Toes to Bar 1:00 Accumulated L-Sit Hold 5 rounds for time: 7 Deadlift 275/185 21 Double Unders ___________________ Competitor 1 Strict Press Work to 1RM Block Cleans (BK) Work to a …
CrossFit Rest ___________ Competitor 1&2 Rest ___________ Sleds 6:00p at EVCF ___________ Weightlifting 2-Position Snatch (Hip, Below Knee) 75% 6×2 Pause Jerk + Jerk 80% 2(2+1) 85% 1(1+1) RDL 4×5 -choose weight- Bulgarian Split Squats 3×10 -choose weight- “Experience is the teacher of all things. – Julius Caesar Experience …
CrossFit & Competitors “Vinnie” 2 rounds for time: 55 Kettlebell Swings 53/35 40 Hand Release Push-ups 30 Steps Walking Lunge 21 Pull-ups 15 Burpees 12 Toes to Bar 8 Over the Box Jumps 24/20 4 Wall Walks ________________ Weightlifting Block Clean 80% 2×3 85% 3×2 Clean Pull 4×3 -choose weight- Back Squat 3×8 -choose weight- …
CrossFit For time: 50 Calorie Row 1:00 L-Sit Hold 10 Rope Climbs 1:00 Handstand Hold 100 Sit-ups 1:00 Wall Sit Hold 10 Wall Walks 1:00 L-Sit Hold 50 Calorie Row _________________ Competitor 1&2 Bench Press Work to 1RM For load: Every 1:00 for 10:00 Odd min: 3 Power Cleans (t&g) Even min: 3 …
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
