Upper Body Complete as quickly as possible in good form: 50 Wide Chest 40 Pec Deck 30 Seated Dip (us a weight that allows 12 reps when fresh) Complete as quickly as possible in good form: 50 Cable Wide Pulldown 40 Pullover 30 Cable Seated Row (us a weight that allows 12 reps when fresh) …
CrossFit For load:Snatch 1-1-1-1-1(make consistent increases) For time:42-30-18Wall Ball Shot 20/14Kettlebell Swing 53/35____________________________________ Competitor For time:20 Power Clean 135/9520 Front Squat 135/9520 Shoulder to Overhead 135/95 2 rounds for time: (record time for each round)250m Row (rest 1:00)250m Row (rest :45)250m Row (rest :30)250m Row(rest :15) 250m Row (800m recover job between rounds) For time:42-30-18Wall …
Upper Body 12-10-8-6No rest between exercises.Bench Press Dumbbell Fly (alternate rounds with a partner) 12-10-8-6No rest between exercises.Seated Row Band Pull Apart (alternate rounds with a partner) 12-10-8-6No rest between exercises.Standing Shoulder Press Upright Row (alternate rounds with a partner) 12-10-8-6No rest between exercises.Weighted Dip Dumbbell Pullover(alternate rounds with a partner)_____________________________________ Sleds8 rounds:30yd Sled Push …
CrossFit & Competitor With a partner for time:2x 400m Run (each)-then-2 rounds (each)30 DB Walking Lunge 50/35 (one DB)30 DB Snatch 50/35(alternate rounds with partner) -then-2x 400m Run (each)-then-2 rounds (each)30 Toes to Bar30 Box Jump 24/20(alternate rounds with partner) ___________________________________ Weightlifting Clean70% 1×375% 2×280% 5×1 Clean Pull 100% 3×3 Front Squat 70% 1×375% 1×380% …
CrossFit Push Jerk Build to a heavy set of 5 8 rounds for total reps: :20 Shoulder to Overhead 95/65 :10 Rest :20 Burpee Over the Bar :10 Rest____________________________ Competitor For load: Every 1:00 for 10:00 2 Back Squat (make consistent increases) For time: (cap6) 30 Snatch 135/95 30 Strict Handstand Push-up (snatch any style) …
CrossFit For load: 1.5 Back Squat 3-3-3-3-3(make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under__________________________ Competitor For load: Overhead Squat 7-5-3 (make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under 5 rounds for time: 350m …
7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _____________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Front pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Seated Row 8-12 Machine Dip (alternate rounds with a …
CrossFit For load: Snatch 2-2-2-2-2 4 rounds for time: 12 Alt-Arm DB Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14__________________________________ Competitor For load: Power Snatch (t&g) 7-5-3 (make consistent increases) 4 rounds for time: 12 Alt-Arm Dumbbell Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14 (rest 3:00) 4 rounds for time: …
Upper Body 4 rounds:No rest between exercises.6 Bench Press 10 Dumbbell Fly (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Seated Row 10 Band Pull Apart (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Standing Shoulder Press 10 Upright Row (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Weighted …
CrossFit With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer Carry 70/53____________________________________________________ Competitor For load: Push Press (rebounding) 3-3-3-3-3 *follow each set with 1 rope climb. With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer …
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
