Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Dumbbell 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 Row 8-8-8(alternate sets with a partner) 15-12-10-8Triceps ExtensionBiceps Curl (alternate sets with a partner)________________________________ Sleds3 rounds:20yd Sled …
CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)8 Gorilla Row (alternate rounds with a partner) “Jerry”For time:1 Mile Run 2k Row 1 Mile Run____________________________________ Competitor For time: 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up 18 GHD Sit-up 6 Ring Muscle-up5 rounds for load: (constant load) 12 …
CrossFit For load: Blokz Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:7 Power Snatch 95/65 14 Overhead Squat 21 Hang Power Clean 28 Shoulder to OverheadFinisher Manual Hamstring Curl 2×15_________________________________ Competitor No measure:1 Mile RunBack Squat 60% 1×565% 1×5 70% 1×5 80% 1×5AMRAP 10:0030 Snatch 75/4530 Snatch 135/7530 Snatch 165/100Snatch 210/120(snatch any style)_____________________________ Weightlifting …
GYM CLOSED Today____________________________ CrossFit & Competitor For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up (sub with bent row if no pull up bar available)50 Superman50 Sit-up20 Diamond Push-up10 Strict Pull-up50 Jumping Jack50 Leg Lever20 Hindu Push-up10 Strict Pull-up 50 Air Squat 50 Sit-up20 Wide Grip Push-up10 Strict Pull-up50 Lunge (25 each leg)50 Toe Touch …
Upper Body 4 rounds:No rest between exercises.8-12 Chest Press 8-12 Pec Deck 8-12 Seated Dip 8-12 Plate Raise (alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover 8-12 Seated Row 8-12 Standing Shrug (alternate rounds with a partner)3 rounds:EZ Bar Triceps 21’s (alternate rounds with a partner) EZ Bar Biceps …
CrossFit For load: Deadlift 8-5-3-3-3(make consistent increases) 9-15-21Weighted Sit-up 25lbsV-up AMRAP 10:00 10 Box Step Over 24/20 20 Alt-Arm Dumbbell Snatch 50/35:30 L-Sit Hold__________________________________ Competitor For load:Every 1:00 for 10:001 Push Press + 1 Pause Jerk (:02 dip) + 1 Jerk (add 10lbs/5lbs each set)For time: 1000m Row 30 Deadlift 275/185 3 rounds for load: …
Upper Body 15-12-9 Pec Deck Wide Chest Triceps Pushdown (alternate rounds with a partner) 15-12-9Rear Delt Fly Seated Row Biceps Curl(alternate rounds with a partner) 15-12-9 Lateral Raise Shoulder Press Standing Shrug(alternate rounds with a partner) 15-12-9 Supinated Pulldown Pullover Seated Dip(alternate rounds with a partner) 3 rounds:30 Gripper 30 Band Pull Apart__________________________________ Sleds3 rounds: …
CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)10 Gorilla Row (alternate rounds with a partner) 3 rounds: 400m Run 9 Handstand Push-up 15 Toes to Bar 21 Kettlebell Swing 53/35___________________________________ Competitor For time: 400m Run 9(Clean + Hang Clean + Thruster) 115/75400m Run 7(Clean + Hang Clean + Thruster) 135/95400m Run 5(Clean + Hang …
CrossFit For load: Overhead Squat 5-5-5-5(make consistent increases) For time:70-50-30Calorie Row Double underAir Squat FinisherManual Hamstring Curl 15-12-9_________________________________ Competitor 5 rounds for load: (constant load) 10 Blokz Bench Press10 Gorilla Row (alternate rounds with a partner) For time: 5 Ring Muscle-up 15 GHD Sit-up 5 Ring Muscle-up 15 GHD Sit-up 5 Ring Muscle-up 15 GHD …
CrossFit For load: Blokz Bench Press 8-8-5-5-5(make consistent increases) For time: 50 Pull-up 25 Burpee to a plate 50 Wall Ball Shot 20/1425 Burpee to a plate 50 Kettlebell High Pull 70/53 Finisher100 Overhead Band Triceps Extension_______________________________ Competitor 3 rounds no measure:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row Back Squat 60% …
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
