CrossFit Rest _____________________ Competitor 1&2 Rest _______________________ Sleds “Reverse Tabata” 8 rounds: :10 Sled Push 225/180 :20 Rest 800m Recovery Run “Reverse Tabata” 8 rounds: :10 Sled Push 225/180 :20 Rest _____________________ FitEssentials For load: Superset 10-8-6 Sumo Deadlift Single-arm DB Push-Press (each arm) For load: Lunge Squat 8-8-8 (slow tempo) …
CrossFit For time: 500m Row 21 Burpees over the rower 500m Row 15 Burpees over the rower 500m Row 9 Burpees over the rower ________________________ Competitor 1&2 Not timed: 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees _________________________ Weightlifting Pause Clean + Clean & Jerk 85% 2(1+1) -then- 80% …
CrossFit 2 rounds for time: 800m Run 30 Pull-ups 15 Ball Slams 20/14 30 Kettlebell Swings 53/35 15 Ball Slams ______________________________ Competitor 1&2 AMRAP 5:00 3 Strict Handstand Push-up 3 Power Snatch 135/95 10:00 Recovery Row AMRAP 5:00 7 Ring Dip 7 Hang Power Snatch 95/65 10:00 Recovery Row AMRAP …
CrossFit For load: Every 1:00 for 20:00 Min 1-5: 3 Thruster Min 6-10: 2 Power Clean & Push Press Min 11-15: 1 Clean & Jerk Min 16-20: 3 Front Squat *start every minute with 5 push-ups (make consistent increases) ____________________________ FitEssentials For load: Axle Front Squat 8-8-8-8 *follow each set with :30 ring rows …
Open 18.1 AMRAP 20:00 8 Toes to Bar 10 Dumbbell Hang Clean & Jerk (5 each arm) 50/35 14/12 Calorie Row “Talent hits a target no one else can hit; Genius hits a target no one else can see.” ~Arthur Schopenhauer
CrossFit Rest _____________________ Competitor 1&2 Rest _____________________ Sleds 3 rounds: :30 Sled Push 225/180 :30 Rest 800m Recovery Jog 3 rounds: :30 Sled Push :30 Rest 800m Recovery Jog 3 rounds: :30 Sled Push :30 Rest ______________________ FitEssentials For load: Superset 10-8-6 Axle Push Press Kneeling Torso Row …
CrossFit For load: Turkish Get-up 1-1-1-1-1-1 (make consistent increases) 5 rounds for time: 7 Bar Facing Burpees 7 Box Jumps 24/20 7 Pull-ups 7 Thrusters 95/65 7 Toes to Bar ______________________ Competitor 1 At a 1 Mile Pace: 400m Run 200m Recovery Jog 400m Run 200m Recovery Jog 400m Run 200m Recovery Jog …
CrossFit For time: 1k Run 25 Double unders 25 Toes to bar 25 Double unders 1k Row 25 Double unders 25 Toes to bar 25 Double unders 1k Run ________________________ Competitor 1 Power Clean 70% 1.1.1.1.1 (every :15) 75% 1.1.1.1.1 (every :30) 80% 1.1.1.1.1 (every :45) AMRAP 8:00 (85% effort) 8 Box Jump …
CrossFit “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Cleans 135/95 6 Push-ups 9 Air Squats (rest 1:00 between AMRAP’s) _______________________________ FitEssentials For load: Romanian Deadlift 8-8-5-5 (slow tempo) *follow each set with 8-12 side plank rotations (each arm) For load: 12-10-8 Dumbbell Strict Press Goblet Squat Strict T2B (scale: …
7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________ Weightlifting Snatch Build to a heavy set of 1 Clean + Jerk Build to a heavy set of 1+1 Back Squat 85% 2×1 90% 2×1
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
