CrossFit “Nutts” For Time: 10 Handstand push-ups 15 Deadlifts 250/165 25 Box jumps 30/24 50 Pull-ups 100 Wall Ball Shots 20/14 200 Double-unders 400m Run with a 45lb plate _______________________ Competitor 1 For load: 12 – 9 – 6 Power Clean & Jerk (use the same weight for all sets. rest 2:00 between sets) …
CrossFit Rest _______________ Competitor 1&2 Rest _______________ Sleds 6:00p at EVCF _______________ Weightlifting Snatch 75% 4×2 Clean 75% 4×2 Power Jerk + Jerk 75% 4(1+1) Planks Accumulate 4:00 Click here for clinic registration! “We can’t take any credit for our talents. It’s how we use them that counts.” ~Madeleine L’Engle
CrossFit For load: Bench Press 8-8-8-8-8 (make consistent increases) AMRAP 3:00 400m Run Max Wall Walks (rest 1:00) AMRAP 5:00 800m Run Max Kettlebell Swings 53/35 (rest 1:00) AMRAP 3:00 400m Run Max Air Squats _____________________ Competitor 1&2 For load: Single-Arm Dumbbell Snatch 10-8-6-4-2 (alt arms) (make consistent increases) …
CrossFit For load: Deadlift 3-2-1-1-1 (make consistent increases) With a partner for time: 50-40-30-20-10 Calorie Row ABMAT Sit-up *While partner 1 rows, partner 2 does sit-ups. Once both are complete, switch exercises. ___________________________ Competitor 1 For load: Rebounding Push Press 5-5-5-5-5 (make consistent increases) For total reps: Every 1:00 for 10:00 Odd …
CrossFit Skill Toes to bar 5 rounds for total reps: Thruster 135/95 Pull-up (rest 3:00 between rounds) ____________________________ Competitor 1 Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 Snatch Pull 90% 1×3 100% 1×3 +20lbs 2×2 Back Squat 80% 2×3 85% 3×2 For time: 500m Row (rest …
7:30a Kettlebell 8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:30a Weightlifting 10:30a CrossFit ___________________ Weightlifting Snatch 80% 1×1 85% 1×1 90% 1×1 95% 1×1 Clean & Jerk 80% 1(1+1) 85% 1(1+1) 90% 1(1+1) 95% 1(1+1) Back Squat 85% 3×2
9:00a-12:00p Open Gym (Back to regular schedule on Saturday)
CrossFit For load: Push Press 8-5-3-3-3 (make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ______________________ Competitor 1 With a partner for time: 3-5-7-9-7-5-3 Burpee Box Jump 24/20 *start each round with 1 DBall over the shoulder 150/100 (alternate rounds with a partner) 5 rounds …
CrossFit Skill Rope Climb “Annie” For time: 50-40-30-20-10 Double unders Sit-ups 10 attempts to establish max load: 20yd Sled Pull (add weight each attempt. rest as needed) ___________________ Competitor 1 AMRAP 8:00 2 Ring Muscle-ups 2 DBall over the shoulder (alternate rounds with a partner) For total reps: Every 1:00 for …
CrossFit Skill Handstands AMRAP 18:00 1-2-3-4-5-6-7-8-9-10 Bench Press 185/125 Deadlift 275/185 (alternate rounds with a partner) ____________________________ Competitor 1 At a moderate load: Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 Snatch 75% 1×3 80% 2×2 85% 5×1 Back Squat 75% 1×3 80% 2×2 85% 5×1 AMRAP 10:00 …
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
