Holiday Hours 9:00a-12:00p Open Gym _________________________________________ Competitor 8 rounds no measure:1:00 Ski Erg 1:00 Assault Bike 1:00 Row Clean from blocks (BK)70% 1×375% 1×380% 3×2 4 rounds for time:9 Single Dumbbell Box Step-up (each leg) 50/3515 Toes to Bar 21 Kettlebell Deadlift 70/53_______________________________________________ Weightlifting Clean from blocks (BK)70% 1×375% 1×380% 3×2 Clean Pull100% 3×3 Increase …
New Years EveGym Closes at 6:00p___________________________________CrossFit Skill Kipping Pull-up/Bar Muscle-up AMRAP 15:00 2 Bar Muscle-up 7 Parallette Pass Through 12 Box Jump Over 24/20______________________________________ Competitor At a moderate load: Pause Jerk (:02 in dip) 3-3-3-3-3 (make consistent increases) AMRAP 9:00 3 Ring Muscle-up 9 Dumbbell Power Clean 50/35 27 Double under For total reps: Every …
CrossFit For load: Bench Press 8-6-4-4-4 (make consistent increases) 5 rounds for time: 21 Calorie Row 15 Hand Release Push-up 9 Deadlift 225/155_______________________________ Competitor Snatch 70% 1×3 75% 1×3 80% 3×2 Snatch Pull 90% 4×4 Back Squat 65% 3×8 3 rounds for time: 15 Overhead Squat 115/85 30 Russian Kettlebell Swing 70/53 45 Calorie Row …
7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________________ Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative Set” Seated Row “Cumulative Set” Flex Rear Dely Fly “Cumulative Set” Seated Dip “Cumulative Set” EZ Bar Curl “Cumulative Set” Triceps Pushdown *Cumulative Set:Choose a weight that allows 12-15 reps …
CrossFit “Helen”3 rounds for time:400m Run 21 Kettlebell Swings 53/3512 Pull-ups ____________________________ Competitor Power Snatch 70% 2×375% 3×2 Deadlift Build to 1RM “Helen”3 rounds for time:400m Run 21 Kettlebell Swing 53/3512 Pull-up “Whenever the work is itself light, it becomes necessary, in order to economize time, to increase the velocity.” ~Charles Babbage
Holiday Hours9:00a-12:00p Open Gym ___________________________________ Upper Body3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Seated Row 8-12 Seated Dip (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Front Pulldown 8-12 Chest Press 8-12 Upright Row (alternate rounds with a partner) 3 rounds: No rest between exercises. 12-15 Pec Deck …
Gym Closed for Holiday Merry Christmas!____________________________ Weightlifting Clean from blocks (BK)75% 4×3 Clean Pull90% 4×4 Increase weight on last set from previous week.Barbell Box Step-up 5-5-5-5 (5 each leg. alternating legs)Increase weight on last set from previous week.Seated Row 15-12-10-8(make consistent increases) Standing Shrug 15-12-10-8(make consistent increases)
Holiday Hours 9:00a-12:00p Open Gym _________________________________ CrossFit “12 Days of Christmas” _________________________________ Weightlifting At a moderate load:Pause Jerk (:02 in split) 3-3-2-2-2(make consistent increases) At a moderate load: Pause Power Clean (:02 in catch) 3-3-2-2-2(make consistent increases) Increase weight on last set from previous week.Strict Press 5-5-5-5-5(make consistent increases) Increase weight on last set from …
CrossFit For load: Bench Press 10-8-6-6 (make consistent increases) With a partner for time: 100′ Plate Push 45/35 200m Farmers Carry 70/53 300 Double Under 200m Farmers Carry 100′ Plate Push______________________________________ Competitor Back Squat Build to 1RM For reps: :30 Ring Muscle-up 1:30 Rest :30 Handstand Push-up 1:30 Rest :30 Calories on the Assault Bike …
7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a CrossFit 9:00a Upper Body 10:00a CrossFit_____________________________________ Upper Body 3 rounds: No rest between exercises. 8 Tempo Pec Deck (:03 ecc/:03 con) 8 Tempo Wide Press (:03 ecc/:03 con) (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Tempo Pullover (:03 ecc/:03 con) 8 Tempo Cable front …
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
