February 2022

Thursday 2/17/22

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.12 Machine Dip12 Machine Biceps Curl (alternate rounds with a partner)5 rounds: No rest between exercises.12 Supinated Front Pulldown 12 Machine Triceps Extension (alternate rounds with a partner) 2 rounds:15 Pec Deck 15 Rear Delt Fly______________________________ SLEDS5 rounds:20yd Shuttle Run20yd Sled Push […]

Thursday 2/17/22 Read More »

Wednesday 2/16/22

CROSSFIT 3 rounds for quality:5 Strict Toe to Bar10 Single-Arm/Single-Leg V-up20 Russian Twist 4 rounds for reps + calories:AMRAP 4:0010 Box Jump 24/2015 Sit-up20 Lateral Ball Slam 20/14Max Calorie Row(rest 2:00 between rounds)____________________________ COMPETITOR3 rounds for quality:7 Dive Bomb Push-up10 Kick Sit7 Supine Ring Row (:02 eccentric) AMRAP 3:00Chest to Bar Pull-up Deadlift50% 1×560% 1×470%

Wednesday 2/16/22 Read More »

Tuesday 2/15/22

CROSSFIT At a moderate load:Bench Press 12-10-8-6 For time:400m Run12 Single-Arm Devil Press 50/3550 Double Under800m Run24 Single-Arm Devil Press50 Double Under1200m Run36 Single-Arm Devil Press50 Double Under*alternate arms on devil press_____________________________ COMPETITOR 4 rounds for quality:7 Strict Dip (:02 eccentric)4 Pistol Squat (:02 eccentric)200m Run AMRAP 3:00Deficit HSPU 6/4″ For load:Hang Power Snatch 6-4-2*go

Tuesday 2/15/22 Read More »

Monday 2/14/22

CROSSFIT At a moderate load:Back Squat 10-8-6 “Fran”For time:21-15-9Thruster 95/65Pull-up______________________ COMPETITOR 4 rounds for quality:5 Strict Pull-up (:02 eccentric)5 Strict Toe to Bar (:02 eccentric)300m Ski Erg AMRAP 3:00Bar Muscle-up For load:Thruster 7-5-3*go for heavy load on each set. 4 rounds:800m Run – easy pace200m Run – fast pace(rest 1:00 between rounds)__________________________ WEIGHTLIFTING DrillHang Snatch

Monday 2/14/22 Read More »

Saturday 2/12/22

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _____________________ WEIGHTLIFTING Snatch 70% 2×375% 3×2 Clean + Jerk 70% 2(2+2) 75% 2(2+2) Pause Back Squat 65% 3×3 Reverse Hyper 2×20 (MH) Weighted Plank Hold 2x :30 (M) “Discontent is the first necessity of progress.” ~Thomas A. Edison

Saturday 2/12/22 Read More »

Friday 2/11/22

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases)“14.2”Every 3:00 for as long as possible…0:00 – 3:002 rounds:10 Overhead Squat 95/6510 Chest to Bar Pull-up 3:00 – 6:002 rounds:12 Overhead Squat12 C2B Pull-up 6:00 – 9:002 rounds:14 Overhead Squat14 C2B Pull-up*continue on until failure._______________________ COMPETITOR For quality:5-4-3-2-1Hang Snatch Pull (BK)Tall SnatchSnatch Balance Snatch70% 5×3 “14.2”Every 3:00 for as

Friday 2/11/22 Read More »

Thursday 2/10/22

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 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 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Incline Press8-12 Machine Lateral Raise 8-12 Low Row (alternate rounds with a partner)3

Thursday 2/10/22 Read More »

Wednesday 2/9/22

CROSSFIT 3 rounds for quality::30 Side Plank Hold (Left side):30 Side Plank Hold (Right side)30 Bicycle Crunch (total) AMRAP 20:002000m Assault Bike-then in the remaining time-50 Double Under35 Sit-up20 KB Swing 53/35__________________________ COMPETITOR 3 rounds for quality:5 D-Ball Clean 100/8010 Strict Pull-up100′ D-Ball Carry 100/80 Deadlift60% 1×870% 1×580% 1×385% 1×190% 1xAMRAP “Dublin”5 rounds for time:

Wednesday 2/9/22 Read More »

Tuesday 2/8/22

CROSSFIT For load:Bench Press 2-2-2-2-2(make consistent increases) For time:21-15-9Power Clean 115/85Calorie Row-then-45 Burpee Over the Bar____________________________ COMPETITOR 3 rounds for quality:500m Ski Erg30 Russian KB Swing10 Pistol Squat (alt. legs) Front Squat70% 1×480% 1×390% 1×2 For time:45 Wall Ball 20/1430 Toes to Bar15 Burpee Box Jump Over 30/2430 Wall Ball20 T2B10 Burpee Box Jump Over15

Tuesday 2/8/22 Read More »

Monday 2/7/22

CROSSFIT For load:Back Squat 2-2-2-2-2(make consistent increases) 3 rounds for time:400m Run30 Wall Ball 20/1420 Toe to Bar_______________________ COMPETITOR 3 rounds for quality:1 Legless Rope Climb:30 L-Sit on Rings50′ Farmer Carry 8 rounds for time:12/9 Calorie Assault Bike1 Power Snatch @80% AMRAP 16:002 Rounds of “Nate”200m Run 2 rounds:500/400m Row(1:30 rest)400/320m Row(1:30 rest)300/260m Row(3:00 rest)__________________________

Monday 2/7/22 Read More »

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Paige Carpenter

COACH

My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

Education & Certifications

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

CHRIS SKOWRONSKI

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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016
5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)

IPL World Championships 3rd Place Masters (45-49) 2022

USPA Masters National Champion 100kg (45-49) 2023

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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