UPPER BODYChest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H)Front Pulldown 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H)Seated Row 15(L) 12(M) 10(MH) 8(H) 15-12-10-8Biceps Curl Triceps Extension_________________________ SLEDSWith a partner:5 x 20yd Sled Push Shuttle 225/180200m Recovery Jog4 x 40yd Sled Push Shuttle 180/135200m Recover Jog3 […]
CROSSFIT For load:Bench Press 10-10-10-10*follow each set with 20 band pull apart With a partner for time:100 Double Under150 Russian KB Swing 70/53100 Double Under150 Wall Ball 20/14100 Double Under150 Push-up100 Double Under____________________ COMPETITORFor time:500m Row35 KB Swing 70/5320 Burpee500m Row35 GHD Sit-up20 Burpee500m Row35 DB Power Clean 50/3520 Burpee500m Row35 Toe to Bar20 Burpee____________________
CROSSFIT For time::30 L-Sit2:00 Plank:30 L-Sit AMRAP 14:0012 Alt Leg Goblet Lunge 53/35 (single kb)24 Sit-up12 Calorie Row______________________COMPETITOR For load:Every 1:00 for 10:001 Jerk(add 10lbs/5lbs each set) Bench Press40% 1×850% 1×560% 1×370% 1×175% 1×180% 1×1(:04 eccentric on the last 3 sets)3 rounds for time:21 Pull-up14 Box Jump Over 24/207 Push-press 185/125 4 rounds:10 EZ Bar
CROSSFIT “Barbell Cycling”Power Clean 8-8-8(smooth and efficent) 6 rounds for time:200m Run2 Rope Climb_______________________ COMPETITOR For load:Every 1:00 for 10:001 Snatch(add 10lbs/5lbs each set) Back Squat40% 1×850% 1×560% 1×370% 1×175% 1×180% 1×1(:04 eccentric on the last 3 sets) For time:400m Ski Erg800m Run1600m Assault Bike No meaure:3:00 Plank Hold_____________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185%
WEIGHTLIFTING Build to a heavy set:2 Snatch Pull + 2 Snatch + 2 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (M) “If liberty means anything at all, it means the right to tell people what they do not want to hear.”~George
CROSSFIT At a moderate load:Overhead Squat 10-10-10*follow each set with 10 supine glute bridge “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up__________________________COMPETITOR For load:Every 1:00 for 8:001 Clean Pull + 1 Power Clean + 1 Clean Deadlift70% 1×280% 1×290% 1×285% 1×275% 1×2 With a partner for total time:2 rounds: (each) 30 Calorie Row20 Handstand Push-up(alt. rounds with partner)~then~ 2
UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Shoulder Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Seated Row (alternate sets with a partner. keep rest short) For load: (constant
CROSSFITAt a moderate load:Bench Press 12-12-12*follow each set with 20 band pull apart With a partner for time:50-40-30-20-10Calorie RowBurpee to Plate________________________COMPETITOR 2 Rounds for time:40yd Yolk Carry 140/10040yd Dball Carry 100/80(1:00 rest)20yd Yolk Carry 180/12020yd Dball Carry 150/100(3:00 rest)AMRAP 15:0015-10-5-15-10-5-etc…Sit-upBox Jump 24/20Sit-upOverhead Squat 95/653 rounds no measure:1:00 Plank:30 Side Plank (L):30 Side Plank (R):15 L-Hold_______________________
CROSSFITFor time:1:30 Plank:30 L-Sit Hold1:30 Plank 5 rounds for time:7 Shoulder to Overhead 135/957 Pull-up7 Box Jump Over 24/20________________________ COMPETITOR For load:Every 1:00 for 8:001 Jerk Dip + 1 Push Jerk + 1 Jerk(make consistent increases) Bench Press70% 1×280% 1×290% 1×285% 1×275% 1×2 For time:9-7-5-3-1Bar Muscle-upDevil Press 50s/35s(two dumbbells)15-12-10-8DB Biceps CurlTriceps Pushdown(alt. round with partner)________________________
CROSSFIT“Barbell Cycling” Power Clean 10-10-10(smooth and efficient) AMRAP 20:0040 Double Under30 Sit-up20 KB Swing 53/35________________________COMPETITOR For load:Every 1:00 for 8:001 Snatch Pull + 1 Power Snatch + 1 SnatchBack Squat70% 1×280% 1×290% 1×285% 1×275% 1×23 rounds:8 Leg Extension (M)8 Hip Press (MH)8 Leg Curl (M)6 Rounds for time:200m Run10 Burpee(1:00 rest)________________________ WEIGHTLIFTING Snatch 70% 2×275%
COACH
My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
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
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)
IPL World Championships 3rd Place Masters (45-49) 2022
USPA Masters National Champion 100kg (45-49) 2023
