May 2020

Monday 6/1/20

Home Workout 3 rounds for time:400m Run 30 Commando30 Sit-up__________________________ CrossFit For load:Standing Press 4-4-4-4(make consistent increases) 10 rounds for time:3 Handstand Push-Up6 Deadlift 225/155 12 Pull-Up24 Double-Under___________________________ Competitor Snatch Build to a heavy set of 3 (T&G)85% of heavy set: 3×3 (T&G)Back Squat 55% 1×860% 1×8 65% 1×8 8 rounds:60yd Sled Pull Shuttle 90/45200m …

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Saturday 5/30/20

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Tempo Pec Deck (:04 ecc)8-12 Decline Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Tempo Rear Delt Fly (:04 ecc)8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Tempo Lateral Raise (:04 ecc)8-12 Upright …

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Friday 5/29/20

Home Workout 2 rounds for time:30 Burpee20 Steps Walking Lunge (each leg)50 Sit-up30 Push-up20 Squat Jump50 Flutter Kick (each leg)20 Star Jump10 Diamond Push-up50 Superman10 Hindu Push-up30 Russian Twist (over and back)____________________________________ CrossFit For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run 15 Back Squat 185/125 400m Run 12 Back Squat 400m Run 9 Back …

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Thursday 5/28/20

Home Workout Static Holds1:00 Wall Sit1:00 Plank Hold 1:00 Superman Hold (rest 1:00) For total reps:AMRAP 5:00: Push-up AMRAP 5:00: Sit-up AMRAP 5:00: Air Squat (rest 1:00)Static Holds1:00 Superman Hold 1:00 Plank Hold 1:00 Wall Sit______________________________ Upper Body Bench Press 5-5-5-5-5(make consistent increases) Weighted Chin-up 3-3-3-3-3(make consistent increases)3 rounds:No rest between exercises.8-12 Wide Chest 8-12 …

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Wednesday 5/27/20

Home Workout 8 rounds: 40yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 6 rounds: 60yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 4 rounds:80yd Shuttle Run (alternate shuttles with a partner) *A shuttle run is out and back.For a 40yd shuttle, place a cone at 20yd.For a 60yd shuttle, …

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Tuesday 5/26/20

Home Workout AMRAP 20:0020 Pike Push-up 30 Star Jump 20 Kick Sit (each side) 30 Superman 20 Push-up 30 Jumping Jack20 V-up_______________________ CrossFit For load:Standing Press 6-6-6-6(make consistent increases) “Annie”For time:50-40-30-20-10Double Under Sit-up________________________ Competitor For reps::30 Bench Press 135/95:30 Rest :30 Standing Press 95/65:30 Rest :30 Weighted Dip 45/25 3 rounds:3:00 to complete.250m Row Bench …

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Monday 5/25/20

Memorial Day “Murph”Heats of 12 6:00a Heat 17:00a Heat 28:00a Heat 39:00a Heat 4 *Please RSVP on the Mindbody Schedule or use the Mindbody Ap. Registration Link_________________________ Home Workout 4 rounds for time:400m Run 30 Steps Walking Lunge__________________________ CrossFit & Competitor “Murph”For time:1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run__________________________ Weightlifting …

Monday 5/25/20 Read More »

Saturday 5/23/20

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Flex Leverage Chest Press 8-12 Nebula Low Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Front Plate Raise 8-12 Rear Delt Fly (alternate …

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Friday 5/22/20

Home Workout For time:1 Mile Run (rest 3:00) 1 Mile Run (rest 2:00)_______________________ CrossFit For load:Bench Press 8-8-8-8(make consistent increases) “Helen”3 rounds for time:400m Run 21 Kettlebell Swing 53/3512 Pull-up_______________________ Competitor For load:Every 1:00 for 10:001 Jerk (add 10lbs/5lbs each set) Tempo Weighted Sit-up (:04 ecc) 3×15(make consistent increases) “Helen”3 rounds for time:400m Run 21 …

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Thursday 5/21/20

Home Workout 3 rounds for total reps:Max Unbroken Diamond Push-up (rest :30)Max Unbroken Push-up (rest :30)Max Unbroken Push-up on Knees(rest 2:00) 3 rounds for total reps:Max Unbroken V-up (rest :30)Max Unbroken Russian Twist (rest :30)Max Unbroken Plank Hold (rest 2:00) 3 rounds for total reps:Max Unbroken Squat Jump(rest :30)Max Unbroken Air Squat (rest :30)Max Unbroken …

Thursday 5/21/20 Read More »


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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)
USPA Masters National Champion 100kg (45-49) 2022


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