Gym Closes at 6p CrossFit For load: Thruster 5×5 (constant load) For time: 50 Double Under 50 T2B 50 Double Under 50 Burpees to Plate 50 Double Under 50 KB Swing 53/35 50 Double Under ___________________________ Competitor 1&2 Snatch 70% 2×2 75% 1×1 80% 5×1 “Fran” For time: 21-15-9 Thruster 95/65 …
7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit _________________________ Weightlifting Snatch 85% 4×1 Clean & Jerk 85% 4×1 Front Squat 80% 3×2
CrossFit Skill Double under “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats ___________________ Competitor 1&2 For load: 10:00 to complete: 5 Snatch 25 Burpee 4 Snatch 25 Burpee 3 Snatch 25 Burpee 2 Snatch 25 Burpee 1 Snatch (constant load) For load: Every 1:00 for 10:00 1 Power Clean + …
Upper Body (8a/9a/5p) For load: Single-Arm Hammer Strength Front Pulldown 3×8 (alternate rounds with a partner) For load: Hammer Strength Chest Press 6×8 (alternate rounds with a partner) For load: Single-Arm Hammer Strength Seated Row 3×8 (alternate rounds with a partner) For load: Nautilus Shoulder Press 6×8 (alternate rounds with a partner) …
9:00a-12:00p Open Gym ____________________ Weightlifting Snatch 80% 2.1.2 85% 1.2.1 Clean + Jerk 80% 1+1, 1+2, 2+1 85% 2+1, 1+2, 1+1 Front Squat Work up to Heavy 2×3
Christmas Eve Hours 9:00a-12:00p Open Gym _____________________________ “Twelve Days of Christmas” 1 Wall Walk 2 Toes to Bar 3 Box Jump Over 20″ 4 Pull-up 5 Burpee 6 Kettlebell Swing 53/35 7 Goblet Squat 53/35 8 Dumbbell Snatch (each arm) 50/35 9 Wall Ball Shot 20/14 10 Lunge (each leg) 11 Ball Slam 20/14 …
7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit ________________________ Weightlifting Front Squat 90% 3×4 Snatch 80% 3×1 Clean + Jerk 80% 3(1+2)
CrossFit For load: Deadlift 4×6 (constant load) 7 rounds for time: 7 Toes to Bar 14 Wall Ball 20/14 21 Double Under ________________________ Competitor 1 5 rounds at a moderate load: 1 Power Snatch + 2 Hang Snatch + 3 Overhead Squat (make consistent increases) For load: Every 1:00 for 10:00 1 …
6:00p-8:00p EVCF Charity Event: Feed my Starving Children ______________________ – Upper Body (8a/9a/5p) 3 rounds: No rest between exercises. 12-15 Dumbbell Incline Press 12-15 Polaris Pec Deck 12-15 Hammer Strength Chest Press (alternate rounds with a partner) 3 rounds: No rest between exercises. 12-15 Supinated Nautilus Pulldown 12-15 Nautilus Pullover 12-15 Seated Row (alternate …
CrossFit Skill Rowing Technique With a partner for time: Partner 1 – Run 1 Mile Partner 2 – Row for Calories (for duration of run) -then- Partner 1 – Row for Calories Partner 2 – Run 1 Mile (total time of both miles is score (in seconds) minus the total number of calories) _________________________ …
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
