7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Gym Closes_________________________ Upper Body 10-8-6-15No rest between exercises.Pec Deck Chest Press Multi-Triceps (alternate rounds with a partner) 10-8-6-15No rest between exercises.Rowing TorsoSeated Row Standing Shrug (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Lateral Raise 8 Shoulder Press10 Plate …
CrossFit At a moderate load:Barbell Lunge 12-12-12-12 (bar on back. alt legs. 6 each leg) 4 rounds for total reps:1:00 Box Jump Over 24/201:00 Dumbbell Snatch 50/351:00 Toes to Bar______________________ Competitor No measure:350-300-250-200-150-100-50 Air Runner(alternate intervals with a partner) For load:Every 1:00 for 10:001 Cluster(add 10lbs/5lbs each set) AMRAP 15:0015 Dumbbell Power Clean 50/3545′ Single-Arm …
Upper BodyClose Grip Bench Press 8-8-8-8(make consistent increases. stop prior to failure)Bent Barbell Row 15-12-10-8(make consistent increases. stop prior to failure) Weighted Dip 8-8-8-8(make consistent increases. stop prior to failure)Upright Row 15-12-10-8(make consistent increases. stop prior to failure)Incline Dumbbell Fly 15-12-10-8(make consistent increases. stop prior to failure)Dumbbell Bent Lateral Raise 15-12-10-8(make consistent increases. stop prior …
CrossFit AMRAP 20:0060 Double under 30 Air Squat 15 Burpee to 6″ reach _________________ Competitor At a moderate load:Every 1:00 for 10:003 Power Snatch (floating)(constant load) Back Squat 80% 1×3(rest :30)80% 1×3(rest :45)80% 1×3 (rest 1:00)80% 1×3 (rest 1:00)80% 1×3 For time:21-15-9Wall Ball Shot 20/14Box Jump 24/20 8 rounds:Min 1: 12/9 Calorie Row Min 2: …
CrossFit Barbell CyclingPower Clean “Power Elizabeth”For time:21-15-9Power Clean Ring Dip ___________________ Competitor 5 rounds for calories::15 Ski Erg 200m Recovery Jog 2 rounds:15 Tube External Rotation10 Prone Incline Front Raise 10 Prone Incline Lateral Raise 15 Band Face Pull10 Plate Circle (both directions) At a modertate load:Rebounding Push Press 5-5-5-5-5(make consistent increases) For total reps:Every …
CrossFit 3 rounds::30 Bicycles:30 Plank Shoulder Tap:30 Flutter Kick:30 Crunch :30 Rest “Jackie”For time:1000m Row 50 Thruster 45/3530 Pull-up ____________________ Competitor At a moderate load:Every 1:00 for 10:003 Power Clean (floating)(constant load) For load:Med Ball Sit-up 3×20 2 rounds for time:1000m Row 50 Burpee30 Deadlift 225/155_______________________ FitEssentialsFor load:8-8-5-5-5Axle Bar Thruster 4 rounds:AMRAP 2:30 12 Russian …
7:00a Competitor (all) 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Gym Closes ____________________________ Upper Body 9-12-15 (decreasing load)No rest between exercises.Pec Deck Decline PressTriceps Extension(alternate rounds with a partner) 9-12-15 (decreasing load)No rest between exercises.Pullover Front Pulldown Biceps Curl (alternate rounds with a partner) 9-12-15 (decreasing load)No rest between exercises.Dumbbell …
CrossFit Bulgarian Split Squat 8-8-8-8 (each leg) For time: 500m Row ~then~3 rounds:21 Burpee to Plate 21 Toes to Bar 21 Wall Ball Shot 20/14~then~500m Row _____________________ Competitor For load:Every 1:00 for 10:001 + Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk (make consistent increases)For time:5 Snatch 175/11525 Burpee Over the …
Upper Body Bench Press 3-3-3-3-3-3(make consistent increases. stop prior to failure)Seated Row 10-8-6-4(make consistent increases. stop prior to failure)Standing Press 3-3-3-3-3-3 (make consistent increases. stop prior to failure)Front Pulldown 10-8-6-4(make consistent increases. stop prior to failure) 3 rounds:12 EZ Bar Front Raise 12 Plate Side to Side 12 Dumbbell Bent Lateral Raise (alternate rounds with …
CrossFit AMRAP 10:00 (with a partner) 30 Kettlebell Swing 53/3560 Double under (rest 10:00) AMRAP 10:00 (with a partner) 30 Ball Slam 20/1415 Box Jump 24/20 _________________________ Competitor No measure:1x 300m Assault Air Runner2x 200m Assault Air Runner3x 100m Assault Air Runner(alternate with a partner) For total reps:Min 1: 1 Clean at 80% + 1 …
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
