Holiday Hours9:00a-12:00p Open Gym __________________________ CrossFit For load:Every 1:00 for 10:00 1 Power Clean + 1 Front Squat + 1 Hang Clean (make consistent increases) For time: 8-1-7-2-6-3-5-4Deadlift 225/155Box Jump Over 24/20Dumbbell Thruster 50/35_____________________________ Competitor 1 hour to establish:For load:Back Squat 1-1-1*start each set with 800m Bike For load:Strict Press 1-1-1*start each set with 400m …
Upper Body For load: (constant load)Chest Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Front Pulldown 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Shoulder Press 8-1-7-2-6-3-5-4(alternate sets with a partner. keep rest short) For load: (constant load)Seated Row 8-1-7-2-6-3-5-4 (alternate sets with a partner. keep rest short) …
CrossFit For load: Seated Row 15(L) 12(M) 10(MH) 8(H) *follow each round with 20 band pull apart 3 rounds for time: 250m Row 10 Shoulder Press 95/65250m Row 15 Dip250m Row 20 Push-up______________________________ Competitor For time:1 Mile Run Ring Drills20 Ring Scapular Pull-up15 Ring Kip10 Hips to Ring5 Assisted Strict Ring MU10 Assisted Muscle Down15 …
CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) AMRAP 12:00 50′ Walking Lunge 20 Alternating Leg Step-up 50′ Walking Lunge 20 Single-Arm Dumbbell Snatch 50/35_______________________________ Competitor For load:Bench Press 12-12-12-12*follow each set with 10-15 triceps push-down 6 rounds for time:8 Toes to Bar10 KB Swing 53/3512 Hand Release Push-up3 rounds for time: …
CrossFit For load:Blokz Bench 12(L) 10(M) 8(MH) 6(H) For total time: 1 round: 30 Pull-up 50 Sit-up 70 Double Under 2 rounds:20 Pull-up40 Sit-up60 Double Under 3 rounds: 10 Pull-up 20 Sit-up 30 Double Under________________________ Competitor 5 rounds for load: 1 Power Clean 2 Hang Power Clean3 Front Squat(rest 1:00 between rounds. make consistent increases) …
Holiday Hours 9:00a-12:00p_________________________ Upper Body Chest Press 8×8 (M)(rest :30 between sets)Front Pulldown 8×8 (M)(rest :30 between sets) Shoulder Press 8×8 (M)(rest :30 between sets) Seated Row 8×8 (M)(rest :30 between sets) Seated Dip 8×8 (M)(rest :30 between sets) Upright Row 8×8 (M)(rest :30 between sets)__________________________ Sleds5 rounds:20yd Sled Push Shuttle 180/135(alternate shuttles with a …
Gym Closed for Christmas
Holiday Hours:9:00a-12:00p___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Plate Raise 8-12 Shoulder Press8-12 Rear Delt Fly (alternate …
CrossFit For load:Tempo Gorilla Row (:04 ecc) 10(L) 8(M) 6(MH) 4(H) AMRAP 20:00250m Row 25 Double under 200m Run 20 Sit-up_________________________ Competitor For time: 1000m Row50 Dumbbell Thruster 50/3530 Toes to Bar For time:30 Ring Muscle-up For time:1000m Ski Erg50 Kettlebell Swing 53/3530 GHD Sit-up___________________________ Weightlifting Clean Pull from blocks (BK)90% 1×3 100% 1×3110% 1×3 …
CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 4(H)“Tommy Mac”2 rounds for time: 12 Burpee12 Thruster 115/7512 Burpee12 Power Snatch 12 Burpee 12 Push Jerk 12 Burpee 12 Hang Squat Clean 12 Burpee 12 Overhead Squat___________________________ Competitor 4 rounds for load:1 Power Snatch2 Hang Power Snatch3 Overhead Squat 3 rounds for time:400m Run50 …
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
