CrossFit At a moderate load: OH Squat 10-10-10 For time: 30 HSPU 30 Russian Kettlebell Swing 70/53 30 Ring Dip 30 Russian Kettlebell 30 Hand Release Push-up _______________________ Competitor For total reps: Every 1:00 for 10:00 Odd min: Dumbbell Snatch 70/50 Even min: Burpee Over Dumbbell *start every minute with 20 double under …
7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit ____________________ Upper Body 3 rounds: No rest between exercises. 8-12 Super Incline Press 8-12 Seated Row 8-12 Decline Press (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 High Row 8-12 Chest Press 8-12 …
CrossFit Accumulate as quickly as possible: 1:00 Plank 1:00 L-Sit 1:00 Plank For time: 250m Row 21 Thruster 96/65 500m Row 15 Thruster 1000m Row 9 Thruster ____________________ Competitor Front Squat 70% 1×3 75% 1×3 80% 2×2 65% 1×10 For total reps: Every 1:00 for 10:00 Odd min: Thruster 135/95 Even min: …
Upper Body (8a/9a/5p) For load: Standing Shoulder Press 5-5-5-5-5 (make consistent increases) 3 rounds: No rest between exercises. 12 Standing Shrug 8 Seated Row (alternate rounds with a partner) For load: 1.5 Weighted Dip 4-4-4-4 (make consistent increases) 3 rounds: No rest between exercises. 12 Rowing Torso 8 BTN Pulldown (alternate rounds …
CrossFit Snatch Build to a heavy set of 1 85% of heavy set: 2×1 With a partner for total reps: 5:00 AMRAP – Burpee to a plate 4:00 AMRAP – Kettlebell Swing 53/35 3:00 AMRAP – Toes to Bar 2:00 AMRAP – Double Under 1:00 AMRAP – DBall Over the Shoulder 150/100 (one person …
CrossFit “Strict Lynne” 5 rounds for total reps: Bench Press @ BW/.66 BW Strict Pull-ups (rest 3:00 between rounds) ___________________ Competitor For time: 100 Double under 50 Dumbbell Snatch 50/35 80 Double under 40 Dumbbell Snatch 60 Double under 30 Dumbbell Snatch 3 rounds for time: 1000m Row (rest 2:00 between rounds) …
CrossFit 5 rounds for time: (slowest is score) Start a round every 5:00 400m Run 15 Box Jump Over 24/20 10 Parallette passthrough __________________________ Competitor Back Squat 70% 1×3 75% 1×3 80% 2×2 65% 1×10 For reps & load: Every 1:00 for 10:00 Odd min: 3 Snatch Even min: Strict Handstand Push-up (choose …
7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 9:00a Upper Body 10:00a CrossFit 11:00a CrossFit _________________ Upper Body 2 rounds: No rest between exercises. 9 Pullover 12 Supinated Pulldown 15 Pullover (alternate rounds with a partner) 2 rounds: No rest between exercises. 9 Pec Deck 12 Chest Press 15 Pec Deck …
19.5 For time: (cap20) 33-27-21-15-9 Thruster 95/65 Chest to Bar Pull-up “You prove your worth with your actions, not with your mouth.” ~Jean Paul
Upper Body (8a/9a/5p) For load: Standing Shoulder Press 8-8-8-8 (make consistent increases) For load: Front Pulldown 8-8-8-8 (make consistent increases) For load: 1.5 Weighted Dip 5-5-5-5 (make consistent increases) Rest only long enough to change weight. Seated Row 6-6-6-6-6-6 (decrease load by 10% each set) 2 rounds: Close Grip Bench Press …
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
