CrossFit Back Squat Build to a heavy set of 1 AMRAP 20:0020 Toes to Bar 10 Power Clean 135/9520 Steps Walking Lunge ______________________________ Competitor For load:Every 1:00 for 10:001 Clean + 1 Front Squat + 1 Jerk (add 10lbs/5lbs each set) Clean Pull90% 2×3100% 2×2 Back Squat 70% 1×375% 1×380% 2×185% 1×190% 1×1 5 rounds:15 …
6:00a Open Gym 7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a CrossFit 12:00p-2:00p Iron Athlete Snatch Clinic ______________________Upper Body “Drop Set”Pec Deck “Drop Set”Decline Press “Drop Set”Triceps Pushdown “Drop Set”Rowing Torso “Drop Set”Seated Row “Drop Set”Biceps CurlFor time:150 Sling Shot Push-up *Drop Set Set 1: choose a weight that …
CrossFit Deadlift6-6-6 For time:30 Power Snatch 95/6530 Bar Facing Burpee30 Thruster 95/65____________________ Competitor At a moderate load:Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 Snatch 3 waves:75% 1×180% 1×185% 1×1 For load:Dumbbell Goblet Squat 12-10-8 For time:30 Power Snatch 95/6530 Bar Facing Burpee30 Thruster 95/65 “The characteristic of scientific progress is our …
Upper Body Dumbbell Bench Press 6-6-6-6(make consistent increases) Dumbbell Pullover 6-6-6-6(make consistent increases) Tempo Dumbbell Fly (:04 ecc) 10-8-6-4(make consistent increases) Tempo Skull Crusher (:04 ecc)10-8-6-4(make consistent increases) Plate Circle (both directions) 2×15(constant load)”Superman Curl”5 Barbell Curl10 Wide Grip Curl15 Reverse Curl20 Close Grip Curl (decrease load each set) _______________________Sleds10 rounds for load: 30yd Sled …
CrossFit 4 rounds for total reps::40 Ball Slam 20/14:20 Rest :40 Row for Calories :20 Rest :40 Russian Kettlebell Swing 70/53 :20 Rest ___________________ Competitor Clean 3 waves:75% 1×180% 1×185% 1×1 Clean Pull 90% 4×4 No measure:15 Incline Sit-up 30 Back Extension (45 degree)15 Incline Sit-up 3 rounds for time: (slowest is score)27 Double under …
CrossFit Strict Press 8-8-8 AMRAP 12:003-6-9-12-15…Push-up Toes to Bar *200m Run at 0:00, 3:00, 6:00, 9:00___________________ Competitor5 rounds no measure:2:00 Row – Easy1:00 Row – Medium 1:00 Row – Fast At a moderate load:Tempo Bench Press (:04 eccentric) 4-4-4-4(make consistent increases) At a moderate load:Every 1:00 for 10:00Odd min: 2 Weighted Pull-up Even min: 2 …
CrossFit Back Squat 8-8-810 rounds for time:10 Wall Ball 20/1420 Double under____________________ Competitor Snatch 70% 2×380% 3×2 Snatch Pull90% 4×4 Back Squat 70% 2×275% 1×1 80% 2×185% 3×1 5 rounds for time: (slowest is score)15 Calorie Assault Bike 15 Russian Kettlebell Swing 70/53(rest 1:00 between rounds)______________________ FitEssentials For load:“Superset”8-8-6-6Close Grip Bench PressSingle-Arm Row (each arm) …
6:00a Open Gym 7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a CrossFit ____________________ Upper Body “Cumulative Set”Chest Press “Cumulative Set”Pullover “Cumulative Set”Shoulder Press “Cumulative Set”Seated Row “Cumulative Set”Pec Deck “Cumulative Set”Rowing Torso For time:150 Sling Shot Push-up *Cumulative Set1 Rep (rest :10)2 Reps (rest :10)3 Reps *Continue until failure …
CrossFit Deadlift 5×3 For time:30-20-10Thruster 75/55Toes to Bar _______________ Competitor 5 rounds no measure:1:00 Air Runner – Easy:30 Air Runner – Medium :30 Air Runner – Fast At a moderate load:Every 1:00 for 10:002 Power Clean + 2 Jerk (constant load) Clean 70% 2×275% 1×180% 5×1 For time:30-20-10Thruster 75/55Toes to Bar “Some cause happiness wherever …
Upper Body Dumbbell Bench Press 8-8-6-6(make consistent increases) Dumbbell Pullover8-8-6-6(make consistent increases) Tempo Dumbbell Fly (:04 ecc)10-8-6(make consistent increases) Tempo Skull Crusher (:04 ecc)10-8-6(make consistent increases) Plate Circle (both directions)3×12 (constant load) 2 rounds:21’s Biceps Curl(alternate rounds with a partner) ______________________ Sleds 2 rounds:20yd Sled Push Shuttle 90/4540yd Sled Push Shuttle 60yd Sled Push Shuttle …
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
