CrossFit For load: Hang Power Clean 5-5-5-5-5 (make consistent increases) 4 rounds for time: 400m Run 50 Air Squats ____________________ Competitor 1 Snatch Build to a heay set of 3 90% of heavy set: 2×2 (t&g) For load: Bench Press 8-8-8-8-8 (make consistent increases) Front Squat Build to a heavy set …
CrossFit Rest _____________________________ Competitor 1&2 Rest _____________________________ Sleds 3 rounds for time: 40yd Sled Push Shuttle 225/180 80yd Shuttle Run 60yd Sled Push Shuttle 80yd Shuttle Run 80yd Sled Push Shuttle (rest 3:00 between rounds) _______________________________ FitEssentials 3 rounds for reps: :30 Lft leg Russian Box Step-up :30 Rest :30 Rt leg …
CrossFit For load: Bench Press 8-8-8-8-8 (make consistent increases) AMRAP 16:00 :20 Plank Hold :20 Chin Over the Bar Hold :20 Split Squat Hold (alt legs each round) :20 Handstand Hold ___________________________ Competitor 1&2 For load: Every 2:00 for 10:00 8 Dumbbell Power Clean (make consistent increases) AMRAP 1:00 Pistol (alt legs) …
CrossFit For load: Back Squat 8-8-8-8 (make consistent increases) “Annie” For time: 50-40-30-20-10 Double unders Sit-ups ____________________________ Competitor 1 “Annie” For time: 50-40-30-20-10 Double unders Sit-ups For time: 45′ Hand Walk 5 rounds for load: 5 Weighted Pull-ups 5 Weighted Dips (rest 1:30 between rounds. make consistent increases) For time: …
CrossFit For load: Every 1:00 for 10:00 1 Power Snatch + 1 Hang Power Snatch (make consistent increases) 15 rounds for time: 1 DBall over the shoulder 150/80 3 Handstand Push-up 5 Box Jumpes 24/20 _________________________ FitEssentials For load: Superset 12-10-8 Suitcase Deadlift (each arm) Behind the Neck Press For load: Superset …
7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a CrossFit Competitor 1 10:30a Weightlifting 10:30a CrossFit ___________________ Weightlifting For load: Every 1:30 for 9:00 1 Snatch -rest 3:00- Build to a heavy set of 1 For load: Every 1:30 for 9:00 1 Clean & Jerk -rest 3:00- Build to a heavy set of 1 …
18.5 AMRAP 7:00 3 Thrusters 100/65 3 Chest to Bar Pull-ups 6 Thrusters 6 Chest to Bar Pull-ups 9 Thrusters 9 Chest to Bar Pull-ups 12 Thrusters 12 Chest to Bar Pull-ups 15 Thrusters 15 Chest to Bar Pull-ups 18 Thrusters 18 Chest to Bar Pull-ups *continue increasing by 3’s until time expires. …
CrossFit Rest ____________________ – Competitor 1&2 Rest ____________________ – Sleds Speed is the priority: 5x 10yd Sled Push 315/270 4x 20yd Sled Push 270/225 3x 30yd Sled Push 225/180 2x 40yd Sled Push 180/135 (rest as needed) ___________________ FitEssentials For load & reps: Sumo Deadlift 6-6-4-4-4 *follow each set with a :30 AMRAP of …
CrossFit For load: Hang Power Snatch 2-2-2-2-2-2 (make consistent increases) 10 rounds for distance. In teams of 3: :20 Sled Push Shuttle 180/135 :40 Rest (3 person rotation on the sled) __________________________ Competitor 1&2 3 rounds not timed: 45 Calorie Row 15 Power Snatches 95/65 45 Double unders Partner Stretch __________________________ …
CrossFit For load: Thruster 2-2-2-2-2-2 (from rack) (make consistent increases) For time: 15-12-9-6-3 Thrusters 95/65 Pull-ups _______________________________ FitEssentials AMRAP 8:00 8 Axle Push-Press (moderate) 16 DB Renegade Rows (alt arms) Rest 4:00 AMRAP 8:00 12/8 Calorie Row 10 Kettlebell Deadlifts 6 Burpees over Kettlebell Rest 4:00 AMRAP 8:00 60m …
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
