March 2022

Friday 4/1/22

CROSSFIT For load: Every 2:00 for 10:00 3 Clean   For time: 21 Thruster 95/65 1000/750m Assault Bike 21 Thruster ____________________   COMPETITOR 3 rounds for quality: 12 Bent Over Barbell Row 10 DB Reverse Fly 5 Tempo Pull-up (:03 eccentric)   Front SquatJerk (stright into the jerk) 55% 1×3 60% 1×2 65% 2×2 (based […]

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Thursday 3/31/22

Upper Body 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Lat Pulldown 8-12 Rear Delt Fly 8-12 Low Row (alternate rounds with a partner)   3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12

Thursday 3/31/22 Read More »

Wednesday 3/30/22

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   3 rounds for total reps: AMRAP 4:00 500/400m Row 1:00 Forearm Plank Max Hang DB Clean & Jerk 50/35 (rest 2:00 between AMRAP’s) _________________________ COMPETITOR 3 rounds for quality: 12 Single-Leg RDL (alt. leg) 10 Glute Bridge 5 Tempo Sumo

Wednesday 3/30/22 Read More »

Tuesday 3/29/22

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   AMRAP 20:00 20 Wall Ball 20/14 15 Hand Release Push-up 10 Toe to Bar 10-20-30-40-etc… Double Under *10 DU the first round, 20 the second, 30 the third, etc… _________________________   COMPETITOR 3

Tuesday 3/29/22 Read More »

Monday 3/28/22

CROSSFIT For load: Every 1:00 for 10:00 3 Snatch   4 rounds for time: 400m Run 25 KB Swing 53/35 10 Burpee Box Jump Over 24/20 _______________________ COMPETITOR 3 rounds for quality: 12 Steps Walking Lunge (weighted) 10 Reverse Hyper 5 Tempo GHD Sit-up (:03 eccentric)   Snatch Push-Press + OH Squat + Snatch Balance

Monday 3/28/22 Read More »

Saturday 3/26/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit 11:00a-1:30p Iron Athlete Rowing Clinic ____________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean + Front Squat + Jerk 70% 2(1+1+2) 75% 1+1+2 80% 2(1+1+2)   Pause Squat 70% 1×3 75% 1×3 80% 2×2   Incline Sit-up 2 sets (pick reps)

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Friday 3/25/22

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Clean Pull + 2 Clean   “Skowronski Ain’t Scared” AMRAP 7:00 7 Deadlift 225/155 7 Pull-up 7 DB Shoulder to OH 50/35 ___________________________ COMPETITOR “Quarterfinal Event 1” For time: 50 DB Walking Lunge Step 30 Handstand Push-up 40 DB Front Rack Walking Lunge Step 20

Friday 3/25/22 Read More »

Thursday 3/24/22

UPPER BODY Incline Press 12(L) 10(M) 8(MH) 6(H)   Tempo Pec Deck (:04 ecc) 3×8 (M)   Machine Dip 12(L) 10(M) 8(MH) 6(H)   Single-Arm Lat Pulldown 10(L) 8(M) 6(H)   Tempo Rear Delt Fly (:04 ecc) 3×8 (M)   Single-Arm Seated Row 10(L) 8(M) 6(H)   Band Pull Apart 2×30 _______________________ SLEDS 4 rounds:

Thursday 3/24/22 Read More »

Wednesday 3/23/22

CROSSFIT 3 rounds for quality: 18 Alternating Single-Leg/Arm V-up 15 Russian Twist 3 Isometric Partner Cradle Rock   “Train Wreck” For total time: (with a partner) 3 rounds – 750/500m Assault Bike (MAX EFFORT) 40yd Sled Push 135/90 (alternate with partner) ~then~ 3 rounds – 40 Wall Ball 20/14 30 Burpee to 6″ 20 Hang

Wednesday 3/23/22 Read More »

Tuesday 3/22/22

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   “The Ki to my Heart” 5 rounds for total reps: 1:30 Calorie Row 1:00 Sit-up :30 Double Under (1:00 rest after each round) ________________________ COMPETITOR 3 rounds for quality: 400/300m Assault Bike 10

Tuesday 3/22/22 Read More »

GETTING STARTED IS EASY!

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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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