CrossFit With a partner for cals + reps:1:00 Assault Runner 2:00 Rope Climb 3:00 Dumbbell Power Clean & Jerk 50/35 4:00 Box Jump 24/20 5:00 Kettlebell Lunge 53/35 (single bell) 6:00 Row for Calories ___________________Competitor At a moderate load:Every 1:00 for 10:001 Power Snatch + 1 Hang Power Snatch (BK)(add 10lbs/5lbs each set) Snatch Pull […]
CrossFit Strict Press5×3 2 rounds for time:80 Double under 40 Pull-up 20 Burpee____________________ Competitor 3 rounds no measure:15 Calorie Assault Bike 30 Calorie Row 15 Calorie Air Runner Tempo Bench Press (:04 ecc)6-6-6-6(make consistent increases) At a moderate load:Every 1:00 for 10:00Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip (make consistent increases) 3
CrossFit Back Squat 5×3 “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s)__________________________________ Competitor At a moderate load:Every 1:00 for 10:002 Cluster (add 10lbs/5lbs each set) Clean + Hang Clean (BK)70% 2(1+1)75% 1+180% 2(1+1) For time:15-12-9Back Squat 225/155Calorie SkiRussian Kettlebell Swing 70/53 Not timed:100 Sit-up__________________________________ FitEssentials20:00
7:00a Competitor 27:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 19:00a Upper Body 10:00a CrossFit 11:00a–2:00p Iron Athlete Rowing Clinic taught by Kare Williams ___________________Upper Body 3 rounds:No rest between exercises. 10 Pullover8 Front Pulldown12 Face Pull(alternate rounds with a partner)3 rounds:No rest between exercises.10 Pec Deck 8 Decline Press12 Multi-Triceps (alternate rounds with a partner) 3
CrossFit Deadlift Build to a heavy set of 3 AMRAP 12:0012 Dumbbell Snatch (alt arm) 50/3512 Wall Ball Shot 20/1412 Calorie Row ____________________ Competitor At a moderate load:Every 1:00 for 10:002 Pause Power Snatch (:02 BK)(constant load) Snatch 3 waves:70% 1×175% 1×180% 1×1 Pause Squat (:02 in bottom) 70% 2×375% 2×2 3 rounds for time:
Upper Body Dumbbell Bench Press 8-8-8-8(make consistent increases) Dumbbell Pullover8-8-8-8(make consistent increases) Tempo Dumbbell Fly (:04 ecc)8-8-8-8(make consistent increases) Tempo Skull Crusher (:04 ecc)8-8-8-8(make consistent increases) Plate Circle (both directions)3×12 (constant load) 2 rounds:10 EZ-Bar Curl8 Reverse EZ-Bar CurlAMRAP EZ-Bar Curl (same bar. alternate rounds with a partner) _______________________ Sleds4 rounds:20yd Sled Push Shuttle 40yd
CrossFit With a partner for time:60 Russian Kettlebell Swing 70/5370 Box Jump Over 24/2080 Ball Slams 20/1490 Toes to Bar 100 Burpee to Plate ________________________ Competitor At a moderate load:Every 1:00 for 10:002 Hang Power Clean (BK)(constant load) Clean 70% 1×375% 1×3 80% 2×2 No measure:15 Incline Sit-up 30 Nautilus Ab115 Incline Sit-up “Christine”3 rounds
CrossFit Strict PressBuild to a heavy set of 3 For time:33 Hand Release Push-up 50 Double under 27 Hand Release Push-up 50 Double under 21 Hand Release Push-up 50 Double under 15 Hand Release Push-up 50 Double under ___________________Competitor 5 rounds for calories::45 Ski or AirRunner:45 Bike:90 Row At a moderate load:Tempo Bench Press (:04
CrossFit Back Squat Build to a heavy set of 3 5 rounds for total reps:AMRAP 3:003 Front Squat 135/956 Pull-up 9 Sit-up (rest 1:00 between AMRAP’s)______________________________ Competitor At a moderate load:Every 1:00 for 10:002 Hang Power Snatch (BK)(add 10lbs/5lbs each set) Snatch 70% 1×375% 1×3 80% 2×2 Back Squat 65% 1×670% 1×475% 1×480% 1×2 6
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 Complete as quickly as possible in good form:50 Dumbbell Incline Press40 Pec Deck30 Seated Dip(choose a weight that allows for 10 reps) Complete as quickly as possible in good form:50 Front Pulldown 40 Pullover
COACH
My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
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
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)
IPL World Championships 3rd Place Masters (45-49) 2022
USPA Masters National Champion 100kg (45-49) 2023
