Fitness For load:Power Clean 5-5-3-3-3(make consistent increases) 3 rounds for time:400m Run15 Pull-up50 Air Squat15 Pull-up______________________________ Competitor For load:Every 1:00 for 10:001 Clean*start every minute with 20 double under(add 10lbs/5lbs each set)For time: 35 Weighted Sit-up 25lbs35 Toes to Bar “Air Force”For time:20 Thruster 95/65 20 Sumo Deadlift High-Pull20 Push Jerk20 Overhead Squat20 Front Squat*4 …
The Governor has ordered gyms to close as of 8:00p on Monday, June 29th. Fitness For load:Single-Leg RDL 8-8-8(make consistent increases) “Air Force”For time:20 Thruster 95/6520 Sumo Deadlift High-Pull20 Push Jerk20 Overhead Squat20 Front Squat*4 Burpees at the top of each minute (including first minute)._______________________________________Competitor No measure:6-9-12-18-21Calorie Assault Bike Calorie Ski Erg For load & …
Fitness For Load:1.5 Press 3-3-3-3-3(make consistent increases) For time:30 Calorie Row 20 Parallette Pass Through 30 Pull-up20 Handstand Push-up30 Russian Kettlebell Swing 53/3520 Ring Dip30 Toes to Bar20 Hand Release Push-up30 Weighted Sit-up 25lbs20 Burpee30 Calorie Row_________________________________ Competitor For load:Every 1:00 for 10:001 Snatch *start every minute with 20 double under(add 10lbs/5lbs each set) Back …
Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Decline Press 6×8(alternate sets with a partner) For load:Single-Arm Biceps Curl 8-8-8(alternate sets with a partner) For load:Single-Arm Triceps Extension 8-8-8(alternate sets with a partner)_____________________________________ Weightlifting Snatch …
Fitness For load:Weighted Dip 5-4-3-2-1*follow each set with 1 rope climb.(make consistent increases) 5 rounds for time:5 Power Clean 135/957 Shoulder to Overhead 135/959 Toes to Bar___________________________ Competitor 6 rounds no measure:10 Calorie Ski Erg 200m Recovery Jog ThrusterBuild to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 5 rounds …
Upper Body Dumbbell Bench Press 10-8-6-6(make consistent increases) Dumbbell Fly 8-8-8-8(make consistent increases) Bent Dumbbell Row 10-8-6-6(make consistent increases)Dumbbell Pullover 8-8-8-8(make consistent increases) Arnold Press 10-8-6-6(make consistent increases)Dumbbell Lateral Raise 8-8-8-8(make consistent increases) Dumbbell Hammer Curl 10-8-6-6(make consistent increases)_____________________________________ Sleds5 rounds: (choose load)20yd Sled Push Shuttle 40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m …
Fitness For load:DBall Over the Shoulder 6-4-2-4-6(build up and back down) 3 rounds for time:500m Row 400m Run 30 Double Under____________________________ Competitor Clean Build to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 15-12-9Incline Sit-up Toes to Bar Nautilus AB 3 rounds for time:500m Row 400m Run 30 Double Under______________________________ …
Fitness For load:Single-Leg RDL 12-10-8(make consistent increases) For time:20 Front Squat 185/12530 Box Jump 24/2040 KBS 53/3550 Wall Ball 20/14_______________________________ Competitor No measure:21-18-15-12-9Calorie Ski Erg Calorie Row For load & reps:Every 1:00 for 10:00Odd min: 5 Weighted Dip Even min: Ring Muscle-up (choose reps and load prior to start. unbroken)5 rounds for total reps:Bench Press …
Fitness For Load:1.5 Press 4-4-4-4-4(make consistent increases)5 rounds for total reps:Bench Press at BWT/.66 BWTPull-up (rest 3:00 between rounds)______________________________ Competitor Snatch Build to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 Back Squat 65% 1×470% 1×475% 1×480% 1×4 6 rounds for time:15/12 Calorie Assault Bike 30yd Sled Push 135/9030yd Backwards …
Upper Body 3 rounds:No rest between exercises.12 Front Pulldown 8 Tempo Chest Press (:04 ecc)12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Shoulder Press8 Tempo Seated Row (:04 ecc)12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Lateral Raise 8 Tempo Plate Front Raise (:04 ecc)12 …
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
