Month: January 2021

Monday 2/1/21

CROSSFITFor load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) 6 rounds for time:200m Run 30 Double Under 1 Rope Climb________________________________ COMPETITOR For load:1.5 Back Squat 2-2-2-2(make consistent increases) For total reps + calories:1:00 Assault Bike Calories1:00 Snatch 115/851:00 Rest1:00 Assault Bike Calories1:00 Snatch 135/951:00 Rest1:00 Assault Bike Calories1:00 Snatch 155/1051:00 Rest 3 rounds for …

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Saturday 1/30/21

UPPER BODY 15-12-10-8Chest Press Pec Deck (alternate rounds with a partner) 15-12-10-8Seated Row Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Shoulder Press Upright Row (alternate rounds with a partner) 15-12-10-8Front Pulldown Cable Pullover(alternate rounds with a partner) 15-12-10-8Triceps Extension Biceps Curl (alternate rounds with a partner)__________________________________ SLEDS2 rounds:80yd Sled PUSH Shuttle 135/90200m Recovery Jog …

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Friday 1/29/21

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For Time:7 Power Clean 135/9521 Pull-up35 Wall Ball 20/145 Power Clean15 Pull-up25 Wall Ball3 Power Clean9 Pull-up15 Wall Ball________________________________COMPETITOR Muscle Clean (t&g) 7-5-3-1 5 rounds for load:3 Front Squat +1 Thruster(rest 1:00 between rounds) For Time:7 Power Clean 185/12521 Chest to Bar Pull-up35 Wall Ball 20/145 Power …

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Thursday 1/28/21

UPPER BODY 3 rounds:8-12 Supinated Pulldown 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Chest Press 8-12 Seated Row 8-12 DB Shoulder Press(alternate rounds with a partner) 3 rounds:8-12 Pec Deck 8-12 Plate Raise 8-12 Rear Delt Fly (alternate rounds with a partner) 2 rounds:Biceps 21’s (bottom half, top half, full)(alternate …

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Wednesday 1/27/21

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)_______________________________ COMPETITOR For load:Deadlift 10-10-10(make consistent increases) “Better Jerry”For time:3k Assault Bike1 Mile Run3k Assault Bike________________________________ WEIGHTLIFTING At a moderate load:Clean from blocks (BK) 3-3-3-3-3At a moderate load:Deficit Clean Pull 4-4-4-4 At a moderate …

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Tuesday 1/26/21

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:11-9-7-5-3Bar Facing BurpeeToes to Bar Thruster 115/75________________________________ COMPETITOR 2 rounds no measure:15 Beat Swing Kip (rings)12 Hips to Ring9 Jump to Support (rings) For total reps:Every 1:00 For 16:00Even: GHD Sit-upOdd: Ring Muscle-up(choose reps prior to start. unbroken) AMRAP 10:0010 Bench Press (BW/.66 BW)10 …

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Monday 1/25/21

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short)For time:300m Row15 Snatch 95/65300m Row30 Burpee Box Jump 24/20300m Row15 Snatch 300m Row________________________________ COMPETITOR For load:Muscle Snatch (t&g) 7-5-3-1(make consistent increases) For load:1.5 Back Squat 3-3-3-3-3(make consistent increases) For time:500m Row21 Snatch 95/65500m Row50 Burpee Box Jump 24/20500m Row21 Snatch 500m RowWith a partner …

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Saturday 1/23/21

UPPER BODY 3 rounds:No rest between exercises.10 Incline Press 10 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.10 BTN Pulldown (behind the neck) 10 Supinated Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Triceps Extension 10 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.10 …

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Friday 1/22/21

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 40-30-20Russian Kettlebell Swing 70/44Bar Dip Weighted Sit-up 25lbs____________________________ COMPETITOR At a moderate load:5-4-3-2-1Tall CleanFront Squat For Load:Clean (any style)12(M) 9(MH) 6(H)(touch & go) For time:50′ DB Walking Lunge 50/3550 Box Jump 24/2050′ DB Walking Lunge50 Pull-up50′ DB Walking Lunge50 DB Power Cleans 50/3550′ DB Walking …

Friday 1/22/21 Read More »

Thursday 1/21/21

UPPER BODY 4 rounds:No rest between exercises.8 Chest Press 8 Supinated Pulldown (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Incline Press 8 Seated Row (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Pullover 8 Machine Dip 8 Biceps Curl (alternate rounds with a partner) 9-12-15No rest between exercises.Pec Deck Rear …

Thursday 1/21/21 Read More »

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ANDREW FOX

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BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

Education & Certifications

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

CHRIS SKOWRONSKI

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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016 5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)
USPA Masters National Champion 100kg (45-49) 2022

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