CROSSFIT For load:Bench Press 4-4-4-4-4(make consistent increases) For time:500m Row20 Handstand Push-up400m Run80 Double Under500m Row80 Double Under400m Run20 Handstand Push-up500m Row_________________________ COMPETITOR3 rounds for quality:20 Banded Monster Walk (forward)20 Banded Monster Walk (backward)10 Banded Side Walk (each way)10 Banded Tempo Air Squat (:03 ecc)10 Banded Tempo Glute Bridge (:03 ecc) Front Squat65% 1×675% 1×485% …
CROSSFIT For load:Back Squat 4-4-4-4-4(make consistent increases)AMRAP 8:002-4-6-8-10-12-14-etc…Toe to BarBox Jump Over 24/20___________________________ COMPETITOR 3 rounds for quality:10 Prone Superman10 Prone Airplane10 Prone Reverse Superman10 Prone Chicken Wing10 Prone Butterfly For quality:5-4-3-2-1Tempo Ring Pull-up (:03 eccentric)Tempo Ring Dip (:03 eccentric) Every 2:00 for 12:00Even rounds – Max Ring Muscle-upOdd rounds – Max Bar Muscle-up For …
7:00a-8:30a Open GymGym Closed Saturday and Sunday for Burgener Strength Clinic.
CROSSFIT For load:Deadlift 6-6-6-6(make consistent increases)“18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row___________________________ COMPETITOR For quality:5-4-3-2-1Muscle SnatchDrop Snatch Snatch70% 1×275% 1×280% 1×185% 1×190% 1.2.1 “18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row_________________________ POWERBUILDING Cycle 2/Week 2Deadlift 35% 1×850% 1×5 60% 1×365% 1×177.5% 1×5 Pause Deadlift …
UPPER BODY 21-15-9No rest between exercises.Chest Press Front Pulldown(no rest between rounds)21-15-9No rest between exercises.Shoulder PressSeated Row (no rest between rounds)21-15-9No rest between exercises.Machine Dip Upright Row (no rest between rounds) 21-15-9No rest between exercises.Pec Deck Rear Delt Fly (no rest between rounds) 21-15-9No rest between exercises.Biceps Curl Triceps Extension (no rest between rounds)_________________________ SLEDS3 …
CROSSFIT 3 rounds for quality:10 Single-Leg T2B (alt. leg)20 Flutter Kick (each leg):30 Forearm Plank Hold 3 rounds for total reps:3:00 Assault Bike2:00 Wall Ball 20/141:00 Double Under(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:10 Single-Leg Deadlift (alt. leg)8 Single-Leg Toe to Bar (alt. leg)6 Triple Under (unbroken) Deadlift50% 1×560% 1×370% 1×280% 1×185% 1×3 …
CROSSFIT For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run50 Burpee to 6″60 Calorie Row70 Sit-up800m Run__________________ COMPETITOR 4 rounds for quality:8 Pistol Squat (alt. leg)8 Handstand Shoulder Tap (alt. arm)8 Kick Sit (total) Front Squat60% 1×870% 1×580% 3×2 3 rounds for time:10 Squat Clean 155/10510 Shoulder to OH 155/105(rest 1:00 between rounds)“J.T.”For time:21-15-9Handstand Push-upRing …
CROSSFIT For load:Back Squat 6-6-6-6(make consistent increases) 9 rounds for time:8 Pull-up7 Box Jump 24/206 DB Snatch 50/35______________________ COMPETITOR 4 rounds for quality:200m Run5 Strict Ring Pull-up5 Strict Toe to Ring5 Strict Ring Dip 10 rounds:1, 2, or 3 Ring Muscle-up(rest :30 between rounds)For load:Power Snatch 15-12-9-6-3(touch & go reps – unbroken) 10 rounds for …
7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch Build to Opener(approx 92%)Clean & Jerk Build to OpenerFront Squat 80% 2×2 “If you do right, everything will come out right.” ~Wolfman Jack
CROSSFIT At a moderate load:Deadlift 10-10-10(make consistent increases)“17.5”10 rounds for time:9 Thruster 95/6535 Double Under____________________ COMPETITOR4 rounds for quality:8 Double DB OH Lunge6 Triple Under4 Devil Press Snatch70% 2×275% 2×180% 3×1 “17.5”10 rounds for time:9 Thruster 95/6535 Double Under___________________ POWERBUILDING Cycle 2/Week 1Deadlift 35% 1×850% 1×5 60% 1×365% 1×172.5% 1×5 Pause Deadlift (BK)50% 1×3 2 …
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
