FitnessFor load:Front Squat 5-5-3-3-3(make consistent increases)For time:30 Shoulder to Overhead 135/9550 Bar Facing Burpee70 Double under__________________________________ Competitor 2 rounds:12 Rear Delt Fly 12 Plate Raise 12 Lateral Raise 15 Tube External Rotation 15 Band Triceps Pushdown For reps::30 Ring Muscle-up 1:30 Rest :30 Handstand Push-up 1:30 Rest :30 Ring Dip 3 rounds:3:00 to complete.250m Row …
FitnessFor load:Bench Press 8-5-5-3-3-3(make consistent increases) AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/80Rope Climb Parallette Pass Through *follow each round with a 200m run._______________________________________ Competitor Snatch 70% 2×375% 3×2 Back Squat 55% 1×8 60% 1×6 65% 1×4 70% 1×8 AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/100Rope Climb Parallette Pass Through *follow each round with a 200m run.________________________________________ …
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:Chest Press 6×8(alternate sets with a partner) For load:Single-Arm Nebula Low Row 8-8-8(alternate sets with a partner) For load:Triceps Pushdown 15-12-10-8(alternate sets with a partner)________________________________ Weightlifting Snatch …
FitnessFor load:Power Snatch 3-3-2-2-2(make consistent increases)“Fight Gone Bad”3 rounds for total reps + calories:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 20″1:00 Push Press 75/551:00 Row for Calories 1:00 Rest__________________________________Competitor 5 rounds for load:6 Bench Press 6 Seated Row (alternate rounds with a partner) For time: 35 Weighted Sit-up 2535 Toes to …
Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Plate Raise 8-12 Standing Shrug 8-12 Rear Delt Fly (alternate rounds with a partner)3 rounds:No rest …
For load:Seated Row 12-10-8-6(make consistent increases)“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Competitor No measure:2k RowClean 70% 2×375% 3×2“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Weightlifting Clean from blocks (BK)70% 1×375% 2×280% 3×1Clean Deadlift 3-3-2-2-215-12-10-8No rest between exercises.Leg Extension Super Squat …
Fitness AMRAP 3:0030 Calorie Row 30 Steps Walking Lunge 30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up (rest 3:00) AMRAP 4:0030 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up(rest 3:00) For time:30 Calorie Row30 Steps Walking Lunge30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up________________________________ Competitor …
Fitness For load: Bench Press 8-8-5-5-5(make consistent increases) AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High Pull 95/659 Parallette Pass Through____________________________________ Competitor For time: 12 Snatch 135/959 Snatch 155/1056 Snatch 175/115 Back Squat 50% 1×8 55% 1×6 60% 1×4 75% 1×10 AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High …
Weightlifting Snatch + Overhead Squat Build to a heavy set of: 2+2 Clean + JerkBuild to a heavy set of: 2+2 Front Squat Build to a moderate set of: 3 Weighted Plank Hold 4x :15 “True progress quietly and persistently moves along without notice.” ~Saint Francis de Sales
FitnessFor load:Power Snatch 3-3-3-3-3(make consistent increases) 5 rounds for time:5 Power Clean 135/9510 Burpee15 Kettlebell Swing 53/3520 Wall Ball Shot 20/14(rest 1:00 between rounds)__________________________________ Competitor5 rounds for load:8 Bench Press 8 Seated Row (alternate rounds with a partner) “Power Drill”5 rounds for time:5 Handstand Push-up10 Power Clean 135/9515 Burpee20 Kettlebell Swing 53/3525 Wall Ball Shot …
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
