7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 3×1 Clean + Jerk 70% 2+275% 1+180% 2(1+1)85% 2(1+1) Front Squat 70% 1×380% 1×290% 3×1 Weighted Plank Hold 2x :20 (H) “There are always flowers for those who want to see them.” ~Henri Matisse
CROSSFIT For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:15 Front Squat 135/9515/10 Calorie Assault Bike15 Toe to Bar________________________ COMPETITOR 4 rounds for quality:500m Assault Bike (moderate)10 Single Leg T2B (alternating)10 Lateral Ball Slam (moderate) At a moderate load:Tall Snatch + Snatch Push-Press5+5, 4+4, 3+3, 2+2, 1+1 SnatchEvery 1:00 for 9:000:00 – 3:00 70% 1×33:00 …
UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Seated Row 8-12 Pec Deck 8-12 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown 8-12 Machine Dip 8-12 Biceps Curl 8-12 Triceps Extension …
CROSSFIT 3 rounds for quality:20 Bicycle Crunch10 Single-Leg Toe to Bar10 Banded Good Morning For time:21-15-9Box Jump 24/20KB Swing 53/35Pull-up_____________________ COMPETITOR 4 rounds for quality:8 Hang Power Clean (moderate)5 DB Box Step-up (single DB)2 Single Move Rope Climb For load:3-Position Clean(High Hang, Below Knee, Floor) Deadlift40% 1×850% 1×660% 1×4 (pause :01 BK during eccentric) 5 …
CROSSFIT For load:Bench Press 8-8-8-8(make consistent increases) For time:30 Shoulder to Overhead 95/6530 Burpee Over the Bar30 Parallette Passthrough30 Ball Slam 20/1430 Hand Release Push-up________________________ COMPETITOR 4 rounds for quality:3 Strict Parallette/Deficit HSPU4 Pistol Squat (one leg each round)5 Triple Under Push Press + Pause Jerk + JerkBuild to a Heavy Set: 1 + 1 …
CROSSFIT For load:Back Squat 8-8-8-8(make consistent increases) AMRAP 15:00250m Row10 Single-Arm Devil Press 50/35Max Unbroken Double Under(score is total number of DU)________________________ COMPETITOR 4 rounds for quality:250m Ski Erg7 Toe to Rings5 Hip to Rings3 Jumping Ring Turnover In as few sets as possible:40 Ring Muscle-up(with partner – alt. unbroken sets) For load:3-Position Snatch(High Hang, …
Merry Christmas! Gym Closed for Holiday
CROSSFIT“12 Days of Christmas”For time:1 Thruster 135/952 Hang Power Clean 135/953 Deadlift 135/954 Burpee5 Toe to Bar6 Box Jump 24/207 Hand Release Push-up8 Lunge Step9 KB Swing 53/3510 Sit-up11 Wall Ball 20/1412 Chest-to-Bar Pull-up_____________________ COMPETITOR 4 rounds for quality:200m Run4 D-Ball Over the Shoulder6 Goblet Pistol Squat (total) Snatch2 waves:75% 1×280% 1×185% 1×190% 1×1 “12 …
UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press“Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly “Rest Pause Sets”Pec Deck “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all three …
CROSSFIT “Final Countdown”For time: (share with partner)300 Double Under2000m Row1 Mile Run(split distance/reps anyhow)________________________ COMPETITOR 4 rounds for quality:300m Ski Erg5 Bar Muscle-up (unbroken)7 Strict Toe to Bar For load:Clean Pull + Clean + Hang CleanBuild to a Heavy Set: 2 + 1 + 1 Deadlift60% 1×570% 1×380% 1×185% 1xAMRAP (no touch & go) For …
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
