August 2019

Saturday 8/31/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 2 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Standing Shrug (alternate rounds with a partner) 2 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Decline Press 8-12 Front Plate Raise (alternate rounds […]

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Friday 8/30/19

CrossFit For load:Every 1:00 for 10:00 1 Clean & Jerk (make consistent increases) “Fight Gone Bad” 3 rounds for total reps:1:00 Wall Ball Shot 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 24/20 1:00 Shoulder to Overhead 75/551:00 Row for Calories 1:00 Rest __________________________ Competitor Snatch Build to a heavy set of 290% of heavy

Friday 8/30/19 Read More »

Thursday 8/29/19

Upper BodyAdjust the load from last week. If you completed 50 reps, increase load.If you failed to complete 50 reps, repeat the same load or decrease. For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets to complete 50 reps. no more

Thursday 8/29/19 Read More »

Wednesday 8/28/19

CrossFit 4 rounds for load:4 Front Squat + 4 Back Squat (make consistent increases) For time: 12 DBall Over the Shoulder 150/8050 Double under 9 DBall Over the Shoulder 50 Double under 6 DBall Over the Shoulder 50 Double under _________________________ Competitor 5 rounds no measure:400m Row 10 Burpee Over the Rower Clean Build to

Wednesday 8/28/19 Read More »

Tuesday 8/27/19

CrossFit Pull-up Pyramid3-5-7-5-3(pull-up & chin-up) 3 rounds for time:200m Single-Arm Dumbbell Farmers Carry 50/3525 Goblet Squat 53/3525 Hand Release Push-up ______________________ Competitor 6 rounds no measure:150m Air Runner 1:00 Recovery Row 3 rounds:12 Prone Incline Lateral Raise 12 Ring Row 12 Band Pull Apart For load & reps: Every 1:00 for 10:00Odd min: 3 Power

Tuesday 8/27/19 Read More »

Monday 8/26/19

CrossFit For load:Every 1:00 for 10:001 Snatch (make consistent increases) For time:20 Handstand Push-up 30 Toes to Bar 40 Kettlebell Swing 53/3550 Burpee to a plate 60 Sit-up_____________________ Competitor Snatch Build to a heavy set of 390% of heavy set: 2×2 Back Squat 60% 1×6 65% 1×6 70% 1×6 75% 1×6 For time:50 wall balls

Monday 8/26/19 Read More »

Saturday 8/24/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Super Incline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Cable Long Row 8-12 Rowing Torso 8-12 Low Row (alternate rounds with a partner)3 rounds:No rest between

Saturday 8/24/19 Read More »

Friday 8/23/19

CrossFit Clean & Jerk Build to a heavy set of 2 4 rounds for total reps:AMRAP 2:30400m Run Max Wall Ball Shot 20/14(rest 2:30 between AMRAP’s) ____________________ Competitor 5 rounds for time: (slowest is score)10 Cal Assault Bike 30 Double under (rest 2:00 between rounds) Back Squat 60% 2×465% 2×470% 2×4 AMRAP 20:0050 Single-Arm Dumbbell

Friday 8/23/19 Read More »

Thursday 8/22/19

Upper Body For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Dumbbell Pullover (3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50

Thursday 8/22/19 Read More »

Wednesday 8/21/19

CrossFit For Time:50 Burpees to 6”100 Double Unders2000m Row100 Double Unders50 Burpees to 6”__________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) Clean Build to a heavy set of 385% of heavy set: 2×3 At a moderate load:Every 1:00 for 10:001 Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk (add

Wednesday 8/21/19 Read More »


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Paige Carpenter


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 Certified Nutrition Coach



Coming soon…



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



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 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



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



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

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


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


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