CrossFit For load: Weighted Chin-ups 3-2-2-1-1-1 (make consistent increases) For load: Strict Press 7-5-3-5-7 (leave one rep in the tank each set) 3 rounds for time: 15 Front Squats 135/95 (from the ground) 30 Sit-ups 15 Ring Push-ups _________________ Competitor 1&2 Snatch 70% 1×3 75% 2×2 80% 3×1 Snatch Pull 90% 2×3 100% 2×2 (percentage based off …
Open Gym 8:00a-12:00p _________________ CrossFit Rest _________________ Competitor 1&2 Rest __________________ Sleds 7:00p at EVCF __________________ Weightlifting Block Snatch (AK) 70% 5×2 (:02 pause in receiving position) Block Clean (AK) 70% 5×2 Box Jumps 5×3 Barbell Lunges 2×6 -choose weight- “A race is a work of art that people can look at and be affected …
CrossFit For load: Power Clean 5-5-3-3-3 For time: 30 Calories on the Assault Bike 10 DBall Over the Shouder 150/80 30 Calories on The Rower 10 DBall Get-ups 100/60 30 Burpees to a plate 10 DBall Over the Shoulder 150/80 _________________ Competitor 1 Clean from blocks (BK) 70% 3×3 75% 3×2 80% 3×1 Deadlift Build …
CrossFit For load: Weighted Parallel Bar Dips 3-2-2-1-1-1 (make consistent increases) 3 rounds for time: 400m Run 25 Push-ups 50 Air Squats 25 Push-ups ________________ Competitor 1 Skill 10 Kips on rings 10 Ring Muscle-downs 10 Ring Dips (:05 eccentric) 10 Ring Muscle downs 10 Kips on rings For time: 20 Jerks 185/125 20 Strict …
CrossFit For load: Thruster 3-2-2-1-1-1 (make consistent increases) For time: 75 Double unders 50 Sit-ups 25 Pull-ups 100 Double unders 75 Sit-ups 50 Pull-ups 75 Double unders 50 Sit-ups 25 Pull-ups _________________ Competitor 1 For load: Every 1:00 for 10:00 2 Power Snatches from the blocks (BK) (make consistent increases) Every 1:00 for 10:00 2 Back …
6:00a Mt Humphreys Hike (depart from ski lodge) 7:00a CrossFit Competitor 7:30a Kettlebell 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ___________________ Weightlifting Snatch 80% 3×1 85% 1×1 Clean + Jerk 80% 2(1+1) 85% 1(1+1) Back Squat 75% 3×5 75% 1xAMRAP
CrossFit For load: Weighted Chin-ups 3-5-7-5-3 (leave a rep in the tank each set) 5 rounds for total reps + calories: :30 Assault Bike for Calories :30 Rest :30 Kettle Bell Swings 53/35 :30 Rest :30 DBall Slams 20/14 :30 Rest :30 Dumbbell Push Press 50/35 :30 Rest :30 Sit-ups :30 Rest _____________________ Competitor …
Open Gym 8:00a-12:00p _________________ CrossFit Rest _________________ Competitor 1&2 Rest _________________ Sleds 7:00p at EVCF _________________ Weightlifting Block Snatch (AK) 70% 5×2 (:02 pause in bottom) Block Clean (AK) 70% 5×2 Box Jumps 3×3 Barbell Lunges 2×6 -choose weight- “The essence of all beautiful art, all great art, …
CrossFit For load: Every 1:00 until you miss: 1 Clean (make consistent increases) 2 rounds for time: 200m Farmers Walk 70/53 1:00 Wall Sit 800m Run 1:00 Plank Hold ________________ Competitor 1&2 For load: Every 1:00 until you miss: 1 Clean (add 10lbs/5lbs each set) For time: 30 Back Squats at 80% …
CrossFit For load: Weighted Bar Dips 3-5-7-5-3 (leave a rep in the tank each set) With a partner for time: 50 Thrusters 75/55 70 Pull-ups 90 Wall Ball Shots 20/14 110 Kettlebell Deadlifts 70/53 (one person works at a time) ____________________ Competitor 1 For load: Rebounding Push Press 5-5-5-5-5 (make consistent increases) Skill 20 Kips …
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
