CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load + reps:Every 1:00 for 15:00Minute 1 – 1 Snatch (load)Minute 2 – Strict Toes to Bar (reps)Minute 3 – Rest Back Squat50% 1×855% 1×560% 1×365% 1x Max RepFor time:90 Double Under30 …
Memorial Day Schedule7:00a-12:00p Open Gym 7:00a Heat 1 of “Murph”8:00a Heat 2 of “Murph”9:00a Heat 3 of “Murph”9:00a Powerbuilding _____________________ CROSSFIT & COMPETITOR “Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run -or- “1/2 Murph”For time:800m Run50 Pull-up100 Push-up150 Air Squat800m Run_______________________ WEIGHTLIFTING DrillHang Snatch High Pull 4×4 At a moderate load: Muscle Snatch …
Snatch 70% 4×3 Clean + Front Squat + Jerk 70% 3(2+2+2) Front Squat 70% 4×4 Tempo Back Extension (:04 ecc)3×8 (0) “The triumph can’t be had without the struggle.” ~Wilma Rudolph
CROSSFITFor load:Deadlift 8-6-4-4-4(make consistent increases) AMRAP 7:003-6-9-12-15-etc…Pull-upOH Squat 95/65__________________________ COMPETITORDeadlift60% 1×570% 1×580% 1×575% 1×565% 1×5 Single-Arm Bent DB Row3×8 (M) DB Rear Delt Fly 3×10 (M)7 rounds for time:200m Run7 Chest to Bar Pull-up7 Burpees to 6″__________________________ POWERBUILDING Testing Week Deadlift1RM “Any change, even a change for the better, is always accompanied by drawbacks and …
Upper Body 12-10-8No rest between exercises.Pullover Supinated Pulldown (alternate rounds with a partner) 12-10-8No rest between exercises.Pec Deck Chest Press(alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Rear Delt Fly Seated Row (alternate rounds with a partner) 12-10-8No rest between exercises.Dumbbell Lateral Raise Shoulder Press (alternate rounds with a partner) 12-10-8No rest between exercises.Triceps …
CROSSFIT For load:Strict Press 8-6-4-4-4(make consistent increases) 7 rounds for time:10 Burpee15 Sit-up10 KB Swing 53/35____________________________ COMPETITOR For time:200m Farmer Carry 53/35400m Run200m Farmer Carry 53/35For total reps:AMRAP 5:007 Overhead Squat 95/6530 Double Under (1:00 Rest) AMRAP 4:005 Overhead Squat 115/8530 Double Under (1:00 Rest)AMRAP 3:003 Overhead Squat 135/9530 Double Under 3 rounds no measure:8 …
CROSSFIT For time:400m Run500m Row60 Double UnderAMRAP 15:0010 Power Clean 135/9520 Calorie Row_______________________ COMPETITOR Every 2:00 for 12:0020/15 Calorie Ski Erg:30 Forearm PlankBench Press60% 1×570% 1×580% 1×575% 1×565% 1×5Dumbbell Fly3×8 (M) 8-10-12-10-8Biceps Curl Triceps Extension(alternate round with a partner) For time:30-20-10Handstand Push-upBox Jump Over 24/20_______________________ WEIGHTLIFTING DrillTall Jerk 4×4At a moderate load:Pause Jerk (:02 in …
CROSSFIT For load:Back Squat 8-6-4-4-4(make consistent increase) For time:50 Push-up40 Wall Ball 20/1430 Toes to Bar40 Push-up30 Wall Ball 20 Toes to Bar30 Push-up20 Wall Ball 10 Toes to Bar_____________________________COMPETITOR 3 rounds no measure:15 Hollow Rock15 Banded Back ExtensionBack Squat60% 1×570% 1×580% 1×575% 1×565% 1×5Bulgarian Split Squat3×8 (each leg) Banded Glute Bridge3×15 15:00 to complete:2000m …
5:30a-8:00a Open Gym Iron Athlete Spring Open Weightlifting Meet8:00a-9:00a Women Weigh-In10:00a Women Lift 11:00a-12:00a Men Weigh-In1:00p Men Lift “Act well your part, there all the honour lies.” ~Alexander Pope
CROSSFIT For load:Deadlift 5×3 (constant load) “Karen Meets Helen”For time:50 Wall Ball 20/14~then ~3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up~then~50 Wall Ball_________________________ COMPETITOR Deadlift55% 1×565% 1×575% 1×570% 1×560% 1×5 Tempo Weighted Pull-up (:03 ecc)6(0) 6(L) 6(M) 6(MH) (rest as needed for unbroken sets) 12-10-8Barbell Bent Row EZ Bar Biceps Curl (alternate rounds with a partner) …
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
