CROSSFIT With a partner for time:200m Farmer Carry 70/5310 Single-Arm Devil Press 50/3520 Wall Ball 20/1420 Single-Arm Devil Press 50/3540 Wall Ball 20/1430 Single-Arm Devil Press 50/3560 Wall Ball 20/1440 Single-Arm Devil Press 50/3580 Wall Ball 20/14200m Farmer Carry 70/53__________________________ COMPETITOR For load:Every 2:00 for 10:008 Bench Press(make consistent increases)Weighted Ring Dip8(L) 6(M) 4(H) 15(0) …
CROSSFIT For load:Every 1:00 for 10:00Min 1: 1 Weighted/Strict Pull-upMin 2: 1 Weighted/Strict Dip(make consistent increases) AMRAP 16:00400m RunMax Rep Toes to Bar_______________________ COMPETITOR 3 rounds at moderate load:8 Front Rack Sott’s Press10 Candlestick Pistol Roll (alt. leg)(alt. rounds with partner) ThrusterBuild to Heavy 1 6 rounds for distance:AMRAP 2:005 Thruster (50% of Heavy 1)30 …
CROSSFIT For load:Every 1:00 for 10:001 Thruster*make consistent increases For Total time:2 Rounds –3 Power Clean 155/1059 Burpee Over Bar2 Rounds –6 Power Clean 135/959 Burpee Over Bar2 Rounds –9 Power Clean 115/859 Burpee Over Bar_____________________ COMPETITOR 3 rounds at moderate load:3-Position Snatch (High Hang, Hang (AK), Floating)*focus on positions NOT load. SnatchBuild to a …
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ At a moderate load:CleanJerk 2-2-1-1-1 Snatch 3 waves:70% 1×275% 1×180% 1×1 Clean + Jerk 2 waves:70% 1+275% 1+180% 1+1 Front Squat 70% 1×375% 1×380% 3×1 Reverse Hyper2×20 (M) “Knowledge is proud that it knows so much; wisdom is humble that it knows no more.” ~William …
Holiday Hours:9:00a-12:00p Open Gym ____________________ CROSSFIT For load:Deadlift 2-2-2-2-2 For time:21-15-9Box Jump Over 24/20Thruster 95/65____________________ COMPETITOR At a moderate load:Tall Clean + Jerk Balance5+5, 4+4, 3+3, 2+2, 1+1 5 rounds for load:1 Power Clean + 1 Clean + 1 Jerk(build to 85% of Power Clean) Tempo Clean Deadlift +Clean Pull90% 1+295% 1+2100% 1+2 5 rounds …
Happy Thanksgiving! Open Gym 7:00a-9:00a_____________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 Snatch Push Press70% 1×375% 1×380% 2×3 Seated Row 10(L) 8(M) 6(MH) 4(H) Machine Shoulder Press 10(L) 8(M) 6(MH) 4(H)Dumbbell Lateral Raise 10(H) 12(MH) 14(M) 16(L) Nautilus AB 3×15 (M)_______________________POWERBUILDING Cycle 3/Week 1 (peaking)Dynamic Bench Press55% …
Holiday Hours: 9:00a-12:00p Open Gym _____________________ CROSSFIT “Burn the Bird”5 rounds for time with partner:500m Row40 KB Swing 53/3530 Burpee Over Rower200m Run (together)______________________ COMPETITOR Bench PressBuild to a heavy 180% of heavy 1: 3×4 Weighted Ring Dip10(L) 8(M) 6(H) 15(0)*increase the (H) set from last week5 rounds for time:3-7 Ring Muscle-up10 Hang Power Snatch …
CROSSFIT 5 rounds for load:2 Weighted/Strict Pull-up2 Weighted/Strict Dip(alternate rounds with a partner) AMRAP 8:008 Push-up8 Hang Power Clean 95/65_______________________ COMPETITOR 3 rounds at a moderate load:8-12 Double KB Clean8-12 Double KB Front Squat8-12 Double KB Push Press 5 rounds for load:1 Thruster + 1 Push Press(build to 85% of Push Press)3 rounds:10-15 Internal Rotation …
CROSSFIT For load:Thruster 2-2-2-2-2 5 rounds for total reps:AMRAP 3:004 DB Snatch 50/356 Toe to Bar24 Double Under(rest 1:00 after each AMRAP)_________________________ COMPETITOR At a moderate load:Tall Snatch + Snatch Balance5+5, 4+4, 3+3, 2+2, 1+1 5 rounds for load:1 Power Snatch + 1 Snatch(build to 85% of Power Snatch)Tempo Snatch Deadlift + Snatch Pull90% 1+295% …
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:CleanJerk 2-2-2-2(combined movements) Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk 2 waves:70% 1×175% 1×180% 1×1 Front Squat 70% 2×375% 2×2 Reverse Hyper2×20 (M) “Efficiency is doing things right; effectiveness is doing the right things.” ~Peter Drucker
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
