Halloween Hours8:00a-12:00pNo Evening Hours Upper Body For load:Tempo Single-Arm Front Pulldown (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Horizontal Chest Press (:03 ecc/:03 con) 10-8-6(make consistent increases) For load:Tempo Single-Arm Seated Row (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Decline Press (:03 ecc/:03 con) 10-8-6(make consistent increases) For load:Tempo Single-Arm Low Row (:03 …
CrossFit For time:10-20-30-40Calorie Row Sit-up Russian Kettlebell Swing 53/35Double under ________________________________ Competitor No measure:400m Run 21 Burpee400m Run 15 Burpee400m Run 9 Burpee _________________________________ Weightlifting Clean from blocks (AK)70% 1×375% 4×3 Deficit Clean Pull 90% 4×4 Front Squat 60% 1×5 65% 1×570% 1×575% 1×5 Tempo Seated Row (:04 ecc) 8-8-8-8 (make consistent increases) 2 rounds: …
CrossFit For load:Jerk 3-3-3-3-3(make consistent increases)AMRAP 15:003 Wall Walk 6 Hand Release Push-up9 Toes to Bar ______________________ Competitor For load:Every 1:00 for 10:002 Power Clean & Jerk (add 10lbs/5lbs each set) For time:100m Row (rest :30)200m Row (rest :30)300m Row (rest :30)400m Row (rest :30)500m Row (rest 1:00)500m Row (rest 1:00)500m Row At a moderate …
CrossFit For load:Back Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:400m Run 21 Box Jump 24/2015 Thruster 95/65______________________ Competitor At a moderate load:Overhead Squat 12-9-6-3(make consistent increases) 3 rounds for time:400m Run 50 Double under20 Single-Arm Dumbbell Snatch (alt arm) 50/35______________________ FitEssentials For load:“Superset”8-6-4-8Close Grip Bench PressSingle-Arm Row (each arm) For reps + cals:Tabata Sit-up …
7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams ______________________________ Upper Body 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 Decline Press8-12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Rowing Torso8-12 Low Row 8-12 Standing Shrug …
“It is difficult to separate, at times, the myth from the truth.” ~Bob Kane
Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Seated Dip Front Pulldown (alternate rounds with a partner) 15-12-10-8No rest between exercises.Pec Deck Rowing Torso (alternate rounds with a partner) 15-12-10-8No rest between exercises.Mult-Triceps Multi-Biceps (alternate …
CrossFit 8 rounds time: (slowest is score)Start a round every 4:00200m Run 15 Ball Slam 20/1410 Burpee to a plate_______________________ Competitor 4 rounds no measure:500m Row 400m Run 30 Double under 15-12-9Back Extension Incline Sit-up _______________________ Weightlifting Clean from blocks (AK)70% 4×4 Deficit Clean Pull 85% 4×4 Front Squat 60% 1×5 65% 1×570% 2×5 Seated …
CrossFit For load:Push Press 5-5-5-5-5(make consistent increases) For time:30 Handstand Push-up 50 Pull-up 70 Russian Kettlebell Swing 70/53____________________ Competitor 10 rounds no measure:10 Calorie Ski Erg10 Calorie Assault Bike 10′ Hand Walk At 70% of 1RMEvery 1:00 for 10:002 Power Clean + 2 Push PressAMRAP 10:0010 Chest to Bar Pull-up 30′ Walking Lunge 10 Handstand …
CrossFit For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 10 Calorie Row 10 Wall Ball Shot 20/1410 Box Jump 24/20 ______________________ Competitor For load:Every 1:00 for 10:001 Power Snatch + 1 Snatch + 1 OHS(make consistent increases) For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 15 Calorie Row 15 Wall Ball Shot 20/1415 Box Jump …
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
