CROSSFIT For load:Bench Press 3-3-3-3-3 5 rounds for time:10 Shoulder to OH 135/95500m Row10 Burpee to 6″__________________________ COMPETITOR3 rounds for quality:5 DB Hang Clean & Press 50/3510 GHD Sit-up15 Push-up 7 rounds for time: (partner)3 Deficit Handstand Push-up 6/4″(alt. rounds with partner) 7 rounds for time: (partner)3 Squat Clean (60%)(alt. rounds with partner) 5 rounds …
CROSSFIT For load:Back Squat 3-3-3-3-3 “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up_________________________ COMPEITOR 3 rounds for quality:5 D-Ball Over the Shoulder 100/8010 Single-Arm Devil Press 35/2015 Air Squat 7 rounds for time: (partner)3 Ring Muscle-up(alt. rounds with partner)7 rounds for time: (partner)3 Squat Snatch (60%)(alt. rounds with partner)“Heavy Helen”3 rounds for time:400m Run21 …
7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _____________________WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Jerk70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 60% 1×365% 1×370% 1×275% 1×2 Good Morning 6(L) 6(M) 6(MH) “In order to be the man, you have to beat the man.” ~Ric Flair
CROSSFIT & COMPETITOR “22.1”AMRAP 15:003 Wall Walk 12 Dumbbell Snatch 50/3515 Box Jump Over 24/20__________________________ POWERBUILDING Cycle 3/Week 2 (peaking)Deadlift 35% 1×850% 1×5 60% 1×370% 1×175% 1×1 Bent Barbell Row 6(L) 6(M) Good Morning 6(L) 6(M) Weighted Plank Hold 2x :20 (H) 100 Band Pull Apart “This is no time for ease and comfort. It …
UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Seated Row8-12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lateral Raise 8-12 Front Raise 8-12 Rear Delt Fly (alternate rounds with a partner)3 rounds:No …
CROSSFIT For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under____________________________ COMPETITOR For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double …
CROSSFIT For load:Bench Press 5-5-5-5 AMRAP 10:0010 Pull-up10 KB Swing 53/3510 Hand Release Push-up______________________ COMPETITOR For quality:12-10-8DB Step-Over (single DB)Hand Release Push-upGHD Sit-up 10 rounds for time:5 Strict Handstand Push-up(must break at 5 reps)5 rounds for time:500m Assault Bike30 Double Under10 Burpee to 6″ For quality:Every 1:00 for 15:00Min 1 – 200m RunMin 2 – …
CROSSFIT For load:Back Squat 5-5-5-5 For time:4 Calorie Row8 Burpee Box Jump Over 24/208 Calorie Row8 Burpee Box Jump Over 12 Calorie Row8 Burpee Box Jump Over 16 Calorie Row8 Burpee Box Jump Over20 Calorie Row8 Burpee Box Jump Over_________________________ COMPETITOR For quality:9-7-5Calorie RowCalorie Ski ErgCalorie Assault Bike At a moderately heavy load:10 Power Clean …
7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _______________________WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2(2+3) 75% 2(2+3) Pause Back Squat 60% 1×3 65% 1×370% 1×3 Reverse Hyper 2×20 (MH) Weighted Plank Hold 2x :30 (M) “It is not our differences that divide us. It is our inability to recognize, accept, and …
CROSSFIT At a moderate load:Deadlift 10-8-6 “Open Prep”AMRAP 20:0050 Wall Ball 20/1450 Double Under40 Box Jump Over 24/2040 Toe to Bar30 Pull-up30 Burpee Over the Bar20 Power Clean 115/8520 Shoulder to OH 115/8510 Power Snatch 115/8510 C2B Pull-up________________________ COMPETITOR For quality:1500m Assault Bike~then~ 5-10-15Snatch Grip DeadliftSnatch Push-PressOverhead Squat(bar weight is 40-50% of BW) “Open Prep”AMRAP …
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
