CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 8(M) 8(H) 5 rounds for total reps:1:00 Commando 1:00 Calorie Row 1:00 Double Under 1:00 Rest_____________________________Competitor For load: Every 2:00 For 6:001 Snatch (make consistent increases)At a moderate load:Front Squats 6-6-6(make consistent increases)5 rounds for time:5 Deadlift 275/18510 Burpee Over the Bar________________________________Weightlifting Pause Jerk (:02 in …
CrossFit For load: Weighted Dip 5(0) 5(L) 5(M) 5(MH) 5(H) AMRAP 15:00 15 Deadlift 115/8510 Toes to Bar 5 Shoulder to Overhead 115/85__________________________________________ Competitor 5 rounds for load:2 Push-Press2 Weighted Chin-up(rest 1:00 between rounds) 2 rounds:80yd Suitcase Carry (Left)40yd OH Carry (Left)80yd Suitcase Carry (Right)40yd OH Carry (Right) 3 rounds for total reps::30 Double Under1:00 …
Upper Body “Drop Sets”Chest Press “Drop Sets”Supinated Cable Pulldown“Drop Sets”Shoulder Press “Drop Sets”Cable Seated Row“Drop Sets”Seated Dip“Drop Sets”Upright Row Band Pull Apart 3×25“Drop Sets” Select a weight that allows 12-15 reps, fresh.Set 1: AMRAP (No rest) Set 2: Decrease weight by 20%. AMRAP (No rest) Set 3: Decrease weight by another 20%. AMRAP (no rest) …
Holiday Hours9:00a-12:00p ___________________________ CrossFit For load:Every 1:00 for 10:002 Power Clean + 1 Thruster(make consistent increases) 4 rounds for time:30 Double Under 30 Wall Ball Shot 20/1430 Calorie Row__________________________ Competitor For load:Every 2:00 For 8:002 Clean & Jerk(make consistent increases) For time:30 DB Clean 50/3550 DB Walking Lunge 50/35 (single dumbbell) 70 Double Under30 DB …
Holiday Hours:8:00a-10:00a Open Gym ____________________________________________ Upper Body Weighted Dip 6-5-4-3(make consistent increases) Weighted Chin-up 6-5-4-3(make consistent increases)Skull Crusher 10-8-6-15(make consistent increases. decrease on final set)Seated EZ Bar Curl 10-8-6-15(make consistent increases. decrease on final set)Overhead Cable Triceps Extesnion 10-12-14-16(decreasing load) Biceps Curl 10-12-14-16(decreasing load) Single-Arm Band Triceps Pushdown 3×25 Gripper 3×25______________________________________________ Sleds3 rounds:20yd Sled Push …
CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)10 Cross Bench Dumbbell Pullover (alternate rounds with a partner) “The Dirty Donkey”10 rounds for time: 3 Handstand Push-up 5 Pull-up 7 Burpee 9 Kettlebell Swing 53/35 11 Sit-up____________________________________Competitor 8 rounds for calories::20 Row:10 Rest:20 Ski Erg:10 Rest Skill3 rounds:3 Tempo C2B Pull-up (:04 ecc)3 Pullover3 Glide Kip …
CrossFit For load:Tempo Front Squat (:04 ecc) 2(L) 2(M) 2(MH) 2(H) 3 rounds for time: 800m Run 30 Steps Walking Lunge 10 Single-Arm Dumbbell Shoulder to Overhead 50/35 (each arm)___________________________________ Competitor For load:Every 2:00 For 8:002 Snatch(make consistent increases) For load:Front Squat 3-3-3-3-3-3(make consistent increases) For time: 15 Deadlift 135/9530 Handstand Push-up12 Deadlift 225/15530 Ring …
CrossFit For load: Weighted Dip 8(L) 8(M) 8(MH) 8(H) “11.1”AMRAP 10:0030 Double Under 15 Power Snatch 75/55_______________________________ Competitor 5 rounds for load: 4 Push-Press4 Weighted Chin-up(1:00 Rest) For time:80yd DBall Carry 100/8080yd Sled Pull 135/9040yd Dball Carry 150/10040yd Sled Pull 225/135 AMRAP 15:00 200m Run3 Rope Climb200m Run15 Toes to Bar_________________________________ Weightlifting At a moderate …
Upper Body “Drop Set”Chest Press“Drop Set”Supinated Cable Pulldown“Drop Set”Shoulder Press“Drop Set”Cable Seated Row“Drop Set”Seated Dip“Drop Set”Upright RowBand Pull Apart 3×25“Drop Sets” -Select a weight that allows 12-15 reps, fresh.Set 1: AMRAP (No rest) Set 2: Decrease weight by 20%. AMRAP (No rest) Set 3: Decrease weight by another 20%. AMRAP (No rest) Set 4: Decrease …
CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases)With a partner for time: 200m Farmers Walk 70/53100 Push-up200m Farmers Walk 200 Sit-up 200m Farmers Walk 300 Air Squat 200m Farmers Walk___________________________________ Competitor For load: Every 2:00 For 10:003 Clean & Jerks(make consistent increases) For time:21-15-9Deadlift 225/155Thruster 95/65 For time:2 Mile …
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
