UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 DB Lateral Raise 8-12 Rear Delt Fly (alternate rounds with a …
CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases) AMRAP 10:0020 Air Squat10 DB Snatch 50/355 Toes to Bar For distance:5:00 Row______________________________ COMPETITOR For load:Every :30 For 10:001 Deadlift (65-75%) AMRAP 10:0020 Air Squat10 DB Snatch 50/352 Ring Muscle Up For distance:5:00 Assault Bike______________________________ WEIGHTLIFTING Clean from blocks (AK)70% 4×3 Clean Pull 90% 4×4 Leg Press10(M) 10(MH) 10(H) …
CROSSFIT Skill Work: (10 minutes)KippingBeat SwingHollow HoldStrict Pull-up 5 rounds for time:200m Run7 Burpee Over Bar4 Clean & Jerk 135/951 Rope Climb For time:MAX Plank Hold___________________________________ COMPETITORFor load:Weighted Pull-up 1-1-1-1-1(make consistent increases) For load:Weighted Dip 1-1-1-1-1(make consistent increases) 5 rounds for time:200m Run9 Burpee Over Bar6 Clean & Jerk 135/953 Rope Climb 2 rounds for …
CROSSFIT For load:Front Squat 5-5-5-5(make consistent increases) For time:15-12-9-6-3Box Jump Over 24/20Parallette Pass Through*follow each round with 200m run For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ COMPETITOR For Load:Thruster 1-1-1-1-1(make consistent increases) For Time:7-14-21-14-7Calorie RowHandstand Push-upRussian KB Swing 70/53 For load:Sled Pull (harness) 4×40(make consistent increases)__________________________________ WEIGHTLIFTING At a moderate load: (movement drill)Hang Snatch High …
UPPER BODY“DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Incline Press “DC Sets”Seated Row “DC Sets”Seated Dip 3 rounds:12 Rear Delt Fly12 Pec Deck *”DC Sets”Choose a weight that allows 8-12 reps, fresh.Set 1: Do as many controlled reps as possible.Rest: :30 Set 2: Same weight. As many controlled reps as possible.Rest: :30 Set 3: Same weight. …
CROSSFIT & COMPETITOR “21.3”For time: (cap15)15 Front Squat 95/6530 Toes to Bar 15 Thruster 95/65 (rest 1:00) 15 Front Squat 30 Chest to Bar Pull-up15 Thruster (rest 1:00) 15 Front Squat30 Bar Muscle-up15 Thruster (immediately into) For load: (cap7)1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk______________________________ POWERBUILDING Cycle 2/Week 3Deadlift 60% …
UPPER BODY3 rounds:No rest between exercises.8 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Bent Dumbbell Row 8 Tempo Dumbbell Rear Delt Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Machine Dip8 Tempo Triceps Extension (:04 ecc)(alternate rounds with a partner) …
CROSSFIT For Time:50 Double Under30 Ball Slam 20/1430 Burpee to Plate50 Calorie Row30 Box Jump30 Russian KB Swing 53/3550 Sit-up30 Hang DB Clean & Jerk 50/3530 Air Squat50 Double Under__________________________________ COMPETITOR3 rounds no measure:2:00 Assault Bike2:00 Assault Runner2:00 Ski Erg2:00 Row2:00 Rest Stretch & Recover_________________________________ WEIGHTLIFTING At a moderate load:Hang Power Clean (BK) + Hang …
CROSSFIT AMRAP 7:001-2-3-4-5-6-7-etc…Strict Chin-up(alt. sets with a partner)*start over at 1 when you fail 3 rounds for time:400m Run21 Hand Release Push-up14 Dumbbell Lunge 50/357 Snatch 95/65 2 rounds for load:80yd Farmer Carry80yd Farmer/Rack Carry (L/R)80yd Farmer/Rack Carry (R/L)80yd Rack Carry________________________________ COMPETITORFor load:Weighted Pull-up 3-3-3-3-3(only build to 85% effort) 3 rounds for time:400m Run30 Hand …
CROSSFIT At a moderate load:Front Squat 6-6-6-6(make consistent increases) AMRAP 8:008 Thruster 95/6520 Double Under8 Toes to Bar20 Double Under For time:1:00 Plank500m Row1:00 Plank____________________________ COMPETITOR For Load:Thruster 3-3-3-3-3(only build to 85% effort) AMRAP 5:005 Shoulder to Overhead 185/12510 Toes to Bar20 Double Under (rest 5:00) AMRAP 5:005 Bar Muscle-up10 Front Squat 135/9520 Double Under …
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
