CrossFit For load: Power Clean 3-3-2-2-2 (make consistent increases) “Cindy XXX” AMRAP 20:00 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats ___________________ Competitor 1&2 Every 1:00 for 15:00 Min 1-5: 1 …
CrossFit For load: Turkish Get-up 1-1-1-1-1 For time: 100 Double unders For time: 400m Run 100m Farmers Carry 53/35 800m Run 100m Farmers Carry 400m Run _______________________ Competitor 1 For load: Every 1:00 for 10:00 2 Power Cleans + 2 Jerks (add 10lbs/5lbs each set) AMRAP 9:00 3 Ring Muscle-ups 30 Double …
CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increases) 3 rounds for time: 21 Calorie Row 15 Deadlifts 225/155 9 Dumbbell Thrusters 50/35 (alternate rounds with a partner) ___________________________ Competitor 1&2 At a moderate load: Hang Snatch High Pull 4×4 (movement quality is priority) Snatch 70% 2×3 75% 3×2 …
7:30a Kettlebell 8:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting __________________________ Weightlifting Snatch 80% 1×2 85% 1×1 90% 1×1 85% 2×1 Clean + Jerk 80% 1(2+1) 85% 1(1+1) 90% 1(1+1) 85% 2(1+1) Back Squat 85% 4×2
CrossFit For load: Back Squat 5-5-5-5-5 (make consistent increases) AMRAP 3:00 Bar Dips (alternate with a partner at every break. score is combined reps) 2 rounds for reps + cals: 1:00 Toes to bar 1:00 Rest 1:00 Double unders 1:00 Rest 1:00 Sit-ups 1:00 Rest 1:00 Assault Bike 1:00 rest ___________________________ Competitor …
CrossFit Rest ______________ Competitor 1&2 Rest ______________ Sleds 6:00p at EVCF ______________ Weightlifting Drop Snatch + Hang Snatch (BK) 75% 2(1+2) 80% 4(1+2) BTN Jerk + Jerk 75% 2(1+1) 80% 4(1+1) Jerk Dip Hold 110% 4×1 (5+ sec hold) (based on Jerk 1RM) Box Jumps 5×3 -choose height- “Action …
CrossFit Skill Rope Climb AMRAP 20:00 20 Calorie Row 80yd Sled Push Shuttle 180/135 200m Run 20 Russian Kettlebell Swings 70/44 200m Run _________________ Competitor 1 Every 1:00 for 10:00 1 Block Clean at 85% AMRAP 20:00 1 Rope Climb 3 DBall Over the shoulder 150/100 100m Run (alternate rounds with a …
CrossFit For load: Every 1:00 for 10:00 1 Power Clean + 1 Thruster (make consistent increases) For time: 45 Air Squats 15 Strict Pull-ups 30 Handstand Push-ups 45 Sit-ups 15 Box Jump Burpees 24/20 30 CTB Pull-ups 45 Push-ups 15 Parallette Pass Throughs 30 Steps Walking Lunge (each leg) 45 Pull-ups 15 Ring Dips …
7:00a Carpool Leaves EVCF for Trail Run 7:30a Trail Run at Telegraph Pass with Charlie 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ______________________ Weightlifting Snatch 80% 2×2 85% 3×1 80% 2×1 Clean + Jerk 80% 2(2+1) 85% 3(1+1) 80% 2(1+1) Back Squat 80% 4×3
CrossFit For load: Back Squat 8-8-8 (make consistent increases. do not sacrifice positions for load) With a partner for time: 200m Farmers Walk 70/44 70 Shoulder to Overhead 95/65 200m Farmers Walk 50 Shoulder to Overhead 115/85 200m Farmers Walk 30 Shoulder to Overhead 135/95 200m Farmers Walk 10 Shoulder to Overhead 155/105 200m …
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
