Month: October 2018

Thursday 11/1/18

Upper Body H.I.T. (8a/9a/5p) 10-9-8-7-6-5-4-3-2-Max Reps Hammer Strength Front Military Press Hammer Strength Low Row (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps Hammer Strength Decline Press Hammer Strength High Row (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps Polaris Pec Deck Nautilus Rowing Torso (alternate rounds with a partner)   10-9-8-7-6-5-4-3-2-Max Reps EZ-Bar Overhead …

Thursday 11/1/18 Read More »

Wednesday 10/31/18

CrossFit 3 rounds at a moderate load: 5 Front Squat + 5 Back Squat (make consistent increases)   AMRAP 14:00 6 Box Jump Overs 24/20” 7 Burpees Over a Kettlebell 8 Kettlebell Swing 53/35 (alternate rounds with a partner) *resting partner holds a plank _________________________   Competitor 1 At a moderate load: Muscle Clean 4×4 …

Wednesday 10/31/18 Read More »

Tuesday 10/30/18

CrossFit “Jerry” For Time: 1 Mile Run 2k Row 1 Mile Run ___________________   Competitor 1 For load: Bench Press 8-8-8-8-8 *follow each set with 3 bar muscle-up   5 rounds for load: No rest between exercises. 3 Weighted Pull-up 12 Pullover 3 Weighted Dip (constant load. alternate rounds with a partner)   For total …

Tuesday 10/30/18 Read More »

Monday 10/29/18

CrossFit For reps: Every 1:00 for 12:00 Even min: Handstand Push-up  Odd min: Toes to Bar  (choose reps prior to starting. unbroken)   3 rounds: (slowest round is score) 3:00 to complete. 30 Double under 20 Thrusters 95/65 30 Double under (rest with remaining time each round) ________________________________   Competitor 1 For load: Every 1:00 …

Monday 10/29/18 Read More »

Saturday 10/27/18

8:00a-10:30a Open Gym Competitors at Furious 10 _____________________ Weightlifting Snatch 70% 1×2 75% 1×2 80% 2×1 85% 2×1 Clean + Front Squat + Jerk 70% 1(2+2+1) 75% 1(2+1+1) 80% 2(2+1+1) 85% 2(1+1+1) – Back Squat 80% 6×4

Friday 10/26/18

CrossFit For Load: Every 1:00 for 10:00 1 Power Snatch   For Load: Every 1:00 for 10:00 1 Weighted Pull-up   For Load: Every 1:00 for 10:00 1 Thruster _________________________   Competitor 1 At a moderate load: Muscle Clean 4×4 (focus is fluid movement)   For load: Every 1:00 for 10:00 1 Pause Clean (:02 …

Friday 10/26/18 Read More »

Thursday 10/25/18

Upper Body H.I.T 3 rounds: (8a/9a/5p) 8-12 Hammer Strength Front Military Press 6-8 Tempo Pec Deck (:05/:05) 8-12 Hammer Strength Decline Press (alternate rounds with a partner)   3 rounds: 8-12 Hammer Strength High Row 6-8 Tempo Nautilus Rowing Torso (:05/:05) 8-12 Hammer Strength Low Row (alternate rounds with a partner)   3 rounds: 8-12 …

Thursday 10/25/18 Read More »

Wednesday 10/24/18

CrossFit “Grace” For Time: 30 Clean & Jerk 135/95 ___________________   Competitor 1&2 At a moderate load: Muscle Snatch 4×4 (focus is fluid movement)   Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 2×1   “Grace” For time: 30 Clean & Jerk 135/95   AMRAP 7:00 7 Deadlift 275/185 14 Bar Facing Burpee …

Wednesday 10/24/18 Read More »

Tuesday 10/23/18

CrossFit AMRAP 8:00 250m Row 50 DU 20 Wall Ball Shot 20/14   (Rest 4:00)   AMRAP 8:00 200m Run 50 DU 20 Kettlebell Swing 53/35 _________________________   Competitor 1 For total reps: Every 1:00 for 10:00 Even min: Ring Musle-up Odd min: Handstand Push-up *start each minute with 20 double under (choose reps prior …

Tuesday 10/23/18 Read More »

Monday 10/22/18

CrossFit For total reps: Every 1:00 for 10:00 Even min: Handstand Push-up Odd min: Toes to Bar (choose reps prior to start. unbroken)   For Time: 15 Overhead Squat 75/55 30 Pull-up 15 Overhead Squat 45 Burpee to a 6″ reach 15 Overhead Squat 30 Pull-up 15 Overhead Squat ______________________________   Competitor 1 Hang Power …

Monday 10/22/18 Read More »

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ANDREW FOX

COACH

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BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

Education & Certifications

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

CHRIS SKOWRONSKI

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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016 5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)
USPA Masters National Champion 100kg (45-49) 2022

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