Month: October 2022

Tuesday 11/1/22

CROSSFIT For load:Every 2:00 for 10:008 Front Squat(make consistent increases) AMRAP 15:0015 KB Swing 53/359 Toes to Bar3 Wall Walk ___________________________ STRONGFIT 8:00 AMRAP 12 Leg Extension (M) 12 Machine Squat (M)  8:00 AMRAP 12 Hamstring Curl (M) 12 Hip Thrust (M)  50 Standing Calf Raise (0)  “Tabata”8 rounds::20 Air Squat :10 Rest :20 Plank Hold :10 Rest  ___________________________ COMPETITOR For quality:1000m Row30 Single-Arm Z-Press …

Tuesday 11/1/22 Read More »

Monday 10/31/22

CROSSFIT For load:Every 2:00 for 10:008 Dumbbell Bench Press(make consistent increases) For total time:2 rounds –200m Run40 Sit-up-then-2 rounds –200m Run30 Push-up-then-2 rounds –200m Run20 Calorie Assault Bike ______________________________ STRONGFIT 8:00 AMRAP 8 Chest Press (M) 8 Seated Row (M)  8:00 AMRAP 8 Shoulder Press (M) 8 Pullover (M)  2 rounds:15 Pec Deck (M) 15 Rear Delt Fly (M)  AMRAP 8:008 Calorie …

Monday 10/31/22 Read More »

Saturday 10/29/22

SLEDS4 rounds: 40yd Backward Sled Drag 135/9040yd Sled Pull 40yd Sled Push 200yd Recovery Jog  _________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1 Overhead Squat  Build to a heavy set:1 Clean + 1 Front Squat + 1Jerk  Pause Squat Build to a heavy set of 2 Back Extension 2 sets (pick reps)  “Fortune favors the …

Saturday 10/29/22 Read More »

Friday 10/28/22

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) 5 rounds for time:9 Thruster 95/6530 Double Under ______________________________ STRONGFIT Testing Deadlift Build to a 1RM  Pull-up (body weight) Max Reps  For time:500m Ski Erg  ______________________________ COMPETITOR 3 rounds for quality:500m Assault Bike20 Iguana Push-up10 Hanging Leg Lift Over Tempo Jerk Dip (:02 eccentric) + Push Jerk60% 2+165% 2+170% 2+175% 2+180% 2+1 Front Squat85% 6×2 …

Friday 10/28/22 Read More »

Thursday 10/27/22

UPPER BODY AMRAP 8:008 Lat Pulldown8 Chest Press8 Seated Row  AMRAP 8:008 Shoulder Press 8 Pullover 8 Machine Dip  AMRAP 8:008 EZ Bar Front Raise 8 EZ Bar Upright Row 8 Rear Delt Fly  AMRAP 8:00 8 Triceps Pushdown 8 Biceps Curl 20 Gripper  ____________________________ WEIGHTLIFTING 3 Position Power Snatch (AK, BK, Floating) 70% 3(1+1+1)75% 3(1+1+1) Strict Press5(L) 3(M) 3(MH) 2(H)  Dumbbell Bench Press 12(L) 10(M) …

Thursday 10/27/22 Read More »

Wednesday 10/26/22

CROSSFIT Clean & JerkBuild to a moderately heavy set of 1-20/10lbs: 3×1 10 rounds for calories + reps:1:00 Calorie Row:15 rest:30 Sit-up:15 rest __________________________ STRONGFIT Testing Standing Shoulder PressBuild to a 1RM  For time: 2k Row  ___________________________ COMPETITOR 3 rounds for quality:400m Run20 Gorilla (stationary)15 Pulse Up Tall Power Clean + Pause Jerk Dip + Pause Jerk4+1+4, 3+1+3, 2+1+2 Pause …

Wednesday 10/26/22 Read More »

Tuesday 10/25/22

CROSSFIT In groups of 3 for time:120yd Sled Push 90/4590 Russian KB Swing 70/4460 Burpee to a Plate200m Run (together)120yd Sled Push 135/9060 Russian KB Swing45 Burpee to a Plate200m Run (together)120yd Sled Push 180/13530 Russian KB Swing 70/4430 Burpee to a Plate200m Run (together) _______________________ STRONGFIT Testing Back Squat Build to a 1RM  AMRAP 1:00 Calories on Assault Bike …

Tuesday 10/25/22 Read More »

Monday 10/24/22

CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases) “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat ___________________________ STRONGFIT Testing Bench PressBuild to a 1RM  Dip (body weight) Max Reps  For time:500m Row  ___________________________ COMPETITOR 3 rounds for quality:250m Row20 Zuu Frog Squat15 Bicycle Crunch (each side) 4 rounds. Build to a heavy set:2 Snatch Push Press + 1 Drop Snatch + 1 Overhead …

Monday 10/24/22 Read More »

Saturday 10/22/22

SLEDSAMRAP 8:00 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 60yd Sled Push Shuttle 90/45(alternate shuttles with a partner) ________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1 Overhead Squat  Build to a heavy …

Saturday 10/22/22 Read More »

Friday 10/21/22

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up 30 Wall Ball Shot20 Pull-up10 Handstand Push-up 20 Wall Ball Shot10 Pull-up5 Handstand Push-up  _______________________________ STRONGFIT Cycle 7/Week 3Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good Morning 8(L) 8(M) 8(MH)  3 rounds: No rest between exercises.8-12 Lat Pulldown8-12 Pullover8-12 Seated Row (alternate rounds with a …

Friday 10/21/22 Read More »

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ANDREW FOX

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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)
USPA Masters National Champion 100kg (45-49) 2022

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