CROSSFIT “Tabata What?”For reps: (Tabata scoring)DB Snatch 50/35 (alt. arm)(1:00 Rest)DB Thruster 50/35 (single-arm)(1:00 Rest)DB Renegade Row 50/35(1:00 Rest)DB Lunge Step 50/35(score is lowest score of each exercise, combined)______________________ COMPETITOR 4 rounds for quality:4 Parallette Handstand Push-up40 Double Under (unbroken)4 Ice Cream Maker (rings) For load:Jerk Dip + Pause Jerk + JerkBuild to Heavy Set: …
CROSSFIT “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:4 Devil Press (moderate load)6 Candlestick Pistol Roll8 Banded Good Morning For load:Snatch Pull + Snatch + OH SquatBuild to a Heavy Set: 2 + 1 + 1 For time:9-8-7-6-5-4-3-2-1Strict Ring Pull-up(alt. rounds with partner) 3 rounds for time:800m …
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×2 Clean + Jerk 70% 2+275% 1+180% 3(2+2) Front Squat 70% 1×375% 1×380% 1×285% 1×2 Weighted Plank Hold 2x :20 (M) “Don’t only practice your art, but force your way into its secrets; art deserves that, for it and knowledge …
CROSSFIT “Kelly Takes Two”5 rounds for time:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share reps anyhow)_____________________ COMPETITOR 4 rounds for quality:3 DB Turkish Get-up (moderate)5 Single-Arm DB Sott’s Press7 Passthrough *alt. arms each round (both movements) 5 rounds at moderate load:3 Snatch Push Press + 3 Overhead Squat(round starts every 1:30) Snatch75% 1×380% 2×285% …
UPPER BODY3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Chest Press(alternate rounds with a partner) …
CROSSFIT “DT Ruined Cindy”5 rounds for total time: (each)1 round of “DT” –12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105(alt. with partner) -then- 2 rounds of “Cindy” -5 Pull-up10 Push-up15 Air Squat(alt. with partner)*switch after the round of DT, then switch after both Cindy rounds._______________________ COMPETITOR 4 rounds for quality:12 GHD Sit-up6 …
CROSSFIT “Jerry Has a Friend”For total time:6 rounds – (each)200m Run6 rounds – (each)250m Row6 rounds – (each)200m Run_____________________ COMPETITOR4 rounds for quality:3 Parallette Handstand Push-up300m Ski Erg (moderate)30′ Handstand Walk (unbroken)(adjust depth as needed on HSPU)Pause Jerk + JerkBuild to a heavy set: 2 + 1 Front Squat50% 1×1055% 1×1060% 1×10For time:35 Strict Ring …
CROSSFIT “Ingrid Wants to Play”For time:50 Calorie Assault Bike (split) -then- 10 rounds – (each)3 Power Snatch 135/953 Burpee Over Bar -then- 50 Calorie Assault Bike (split)__________________________ COMPETITOR 4 rounds for quality:40 Double Under (unbroken)20 Calorie Ski Erg (moderate)10 Single-Arm KB Overhead Squat*alt. arms each round (2 each)For load:Snatch Pull + Snatch + Sn. BalanceBuild …
7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 2 waves:70% 1+275% 1+280% 1+2 Front Squat 70% 1×375% 1×380% 1×3 Weighted Plank Hold 2x :30 (MH) “We’re all animals.” ~John Malkovich
CrossFit “Holleyman”30 rounds for time:1 Power Clean 225/1553 Handstand Push-up5 Wall Ball 20/14______________________ COMPETITOR Snatch PullEvery 1:00 for 5:00100% 1×2 Snatch65% 1×370% 1×275% 1×180% 1×185% 1×1 For time:5-4-3-2-1Ring Muscle-upx100m Ski Erg / Row / Arunner For time:21 Deadlift225/15521 Handstand Push-up15 Deadlift 275/18515 Deficit HSPU 4″/2″9 Deadlift 315/2059 Deficit HSPU 6″/3″____________________ POWERBUILDING Testing Back Squat 1RM …
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
