CROSSFIT 2 rounds for total reps: AMRAP 3:00 200m Run Max Rep Pull-up (rest 1:00) AMRAP 3:00 200m Run Max Rep Push-up (rest 1:00) AMRAP 3:00 200m Run Max Rep Air Squat (rest 1:00) _______________________ COMPETITOR For quality: 5-10-15 Pistol Squat (each leg) Elevated Heel KB Deadlift (2x KB) …
7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _______________ WEIGHTLIFTING Snatch 70% 4×3 Clean + Jerk 70% 4(2+3) Pause Squat 60% 3×3 Oblique Crunch 2 sets (pick reps) “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” ~Abraham Lincoln
CROSSFIT For load: Every 1:00 for 10:00 1 Clean AMRAP 10:00 10 Single-Arm Devil Press 50/35 (alt. arms) 20 DB Walking Lunge 50/35 (single db) _______________________ COMPETITOR 3 rounds for quality: 10 Single-Arm Rear Delt Fly (each arm) 8 Single-Arm DB Row (each arm) 6 Strict Pull-up Squat CleanJerk (one movement) 50% 2×3 …
UPPER BODY “Cumulative Sets” Chest Press “Cumulative Sets” Front Pulldown “Cumulative Sets” Shoulder Press “Cumulative Sets” Seated Row “Cumulative Sets” Seated Dip “Cumulative Sets” Upright Row *Cumulative Sets 1. Select a weight that you can do for 15 reps, fresh. 2. Perform 1 Rep followed by :10 Rest 3. …
CROSSFIT For quality: 5-10-15-10-5 Side Crunches (each side) Candlestick With a partner for time: 400m Med-Ball Carry 20/14 100 Toe to Bar (partner holds plank) 100 KB Swing 53/35 (partner hangs on bar) 100 Box Jump Over 24/20 (partner holds single-arm KB Rack) __________________________ COMPETITOR 2 rounds for quality: 10 Weighted Step-up (each leg) …
CROSSFIT For load: Every 1:00 for 10:00 Odd – 2 Weighted Pull-up Even – 2 Weighted Dip (increase load each round) For time: 21-15-9 Deadlift 225/155 Burpee *50 Double Under after each round ___________________________ COMPETITOR 3 rounds for quality: 10 Side Scapular Abduction (each side) 10 Single Arm DB Fly (each side) 10 Incline …
CROSSFIT For load: Every 1:00 for 10:00 1 Snatch 5 rounds for reps: AMRAP 2:00 250m Row Max Wall Ball 20/14 (rest 1:00 after each AMRAP) ______________________ COMPETITOR 2 rounds for quality: 10 Single Leg Deadlift (each leg) 10 Bulgarian Split Squat (each leg) 10 Leg Press Snatch Push-Press + Pause OH Squat …
7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFt _________________ WEIGHTLIFTING Deload Snatch 70% 4×2 Clean + Jerk 70% 4(2+2) Front Squat 70% 4×4 Oblique Crunches 2 sets (pick reps) “Experience without theory is blind, but theory without experience is mere intellectual play.” ~Immanuel Kant
CROSSFIT For load: Every 1:00 for 10:00 1 Clean Pull + 1 Clean For total time: 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35 (rest 5:00) 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35 ___________________ COMPETITOR 3 rounds for quality: 12 Pullover 6 Seated Row 12 Rear Delt Fly Front SquatJerk …
UPPER Body “Countdown Sets” Chest Press “Countdown Sets” Front Pulldown “Countdown Sets” Shoulder Press “Countdown Sets” Seated Row “Countdown Sets” Seated Dip “Countdown Sets” Upright Row “Countdown Sets” Choose a weight that you can do for 15 reps (fresh). Set 1: 10 Reps :10 Rest Set 2: 9 Reps …
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
