CROSSFIT For load: Every 1:00 for 10:00 Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases. unbroken) For time: 35 Wall Ball 20/14 27 Burpee to 6″ 21 Pull-up 27 Wall Ball 21 Burpee to 6″ 15 Pull-up 21 Wall Ball 15 Burpee to 6″ 9 Pull-up ________________________ STRONGFIT Cycle 4/Week …
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym _____________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 Clean & Jerk 70% 1×2 75% 1×1 80% 2×1 85% 1×1 90% 2×1 Front Squat 70% 1×3 80% 1×2 90% 2×1 Weighted Side Plank Hold 2x :20 (H) SLEDS …
CROSSFIT For load: Back Squat 5-5-5-5-5 (make consistent increases) “Grace” For time: 30 Clean & Jerks 135/95 ________________________ STRONGFIT Cycle 3/Week 3 Rack Pull (BK) 5(L) 4(M) 3(MH) 2(H) Bent Dumbbell Row 6(L) 6(M) 6(MH) 6(H) 21-15-9-6 Russian Kettlebell Swing Lat Pulldown 5 rounds: 15 Calorie Ski Erg 15 Nautilus Ab (alternate rounds with a …
UPPER BODY “Countdown Sets” Chest Press “Countdown Sets” Front Pulldown “Countdown Sets” Shoulder Press “Countdown Sets” Seated Row “Countdown Sets” Seated Dip “Countdown Sets” Pullover 10-9-8-7-6-5-4-3-2-1 Biceps Curl Triceps Extension (alternate rounds with a partner. don’t set the bar down) “Countdown Sets” Choose a weight that you can do for 15 reps (fresh). Set 1: …
CROSSFIT For quality: 21-15-9 Single-Leg Toes to Bar Russian Twist (over and back is one) V-up AMRAP 20:00 with a partner: 2 Wall Walk 6 DB Snatch (alt. arms) 50/35 12 Steps DB Lunge (1x DB) 50/35 (alt. rounds with partner) ________________________ STRONGFIT Cycle 3/Week 3 Dumbbell Shoulder Press 10(L) 8(M) 6(MH) 4(H) *follow each …
CROSSFIT For time: 15 Russian KBS 70/44 30 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 25 Russian KBS 70/44 50 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 15 Russian KBS 70/44 30 Double under 300m Row ______________________ STRONGFIT Cycle 3/Week 3 Back Squat …
CROSSFIT For load: Every 1:00 for 10:00 Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip (make consistent increases. unbroken) For time: 30 Calorie Assault Bike 30 Thruster 95/65 30 Burpee Over the Bar ___________________________ STRONGFIT Cycle 3/Week 3 Blokz Bench Press 10(L) 8(M) 6(MH) 4(H) 3 rounds: No rest between exercises. 12 Pec …
7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym _______________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 180/135 (alternate shuttles with a partner) 80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90 (alternate shuttles with a partner) 80yd Farmers Walk 3 rounds: 60yd Sled Push Shuttle 90/45 (alternate shuttles …
CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “DT Meets Cindy” 5 rounds for time: 1 round – 12 Deadlift 115/85 9 Hang Power Clean 115/85 6 Shoulder to OH 115/85 2 rounds – 5 Pull-up 10 Push-up 15 Air Squat ________________________ STRONGFIT Cycle 3/Week 2 Rack Pull (BK) 5(L) 5(M) 3(MH) 3(H) Bent …
UPPER BODDY 15-12-10-8 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Shoulder Press Lat Pulldown (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Machine Dip Pullover (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Lateral Raise 8 Front Raise …
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
