January 2023

Wednesday 2/1/23

CROSSFIT For time: 30 Weighted Sit-up 30 Toes to Bar  3 rounds for total reps:0:00-2:00 to complete:500m Assault Bike AMRAP Pull-up  2:00-4:00 to complete:500m Assault Bike AMRAP Ring Row  4:00-6:00 to complete:500m Assault Bike AMRAP Kettlebell Swing 53/35(rest 2:00 between rounds)  ______________________________ STRONGFIT Cycle 2/Week 1Arnold Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15 band face pull. 3 rounds: 8-12 Machine Shoulder Press 8-12 […]

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Tuesday 1/31/23

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H) 4 rounds: 400m Run 50 Air Squat  _________________________ STRONGFIT Cycle 2/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds: 8 Bulgarian Split Squat (M) 8 Single Leg RDL (M) (alternate rounds with a partner)  4 rounds: 15 Russian Kettlebell Swing (M) 10 Goblet Squat (M) :30 Plank Hold  Calf Raise 2 sets (pick reps)  ____________________________ COMPETITOR 3 rounds for quality:12 Ring Row9

Tuesday 1/31/23 Read More »

Monday 1/30/23

CROSSFIT Bench Press5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:0:00-2:00 to complete:250m Row AMRAP Handstand Push-up  2:00-4:00 to complete:250m Row AMRAP Ring Dip  4:00-6:00 to complete:250m Row AMRAP Push-up (rest 2:00 between rounds)  _______________________________ STRONGFIT Cycle 2/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. 3 rounds:No rest between exercises.8-12 Incline Dumbbell Press8 Tempo Dumbbell Fly

Monday 1/30/23 Read More »

Saturday 1/28/23

SLEDSChoose weight:20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle (alternate shuttles with a partner) 80m Farmers Carry  80m Sled Pull Shuttle 80m Sled Pull Shuttle (alternate shuttles with a partner) 80m Farmers Carry  60m Backwards Sled Drag 40m Backwards Sled Drag20m Backwards Sled Drag (alternate shuttles with a partner) ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×1 90% 1×1  Clean &

Saturday 1/28/23 Read More »

Friday 1/27/23

CROSSFIT UPPER BODY For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  “The Dark Horse Special” For time:30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/3560 Sit-ups 70 Burpees ___________________________ STRONGFIT Cycle 1/Week 3Romanian Deadlift + Shrug 3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  Machine Squat 8(L) 8(M) 8(H)  Hip Thrust 15(L) 15(M) 15(H)  Reverse Hyper 15(L) 15(M) 15(H)  3 rounds: 80m Farmers Walk :30 Weighted

Friday 1/27/23 Read More »

Thursday 1/26/23

UPPER BODY 3 rounds: No rest between exercises.10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Behind the Neck Lat Pulldown 10 Supinated Pulldown (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Chest Press 10 Seated Row (alterante rounds with a partner) 3 rounds: No rest between exercises.15 Pec Deck 15 Rear Delt Fly (alternate rounds

Thursday 1/26/23 Read More »

Wednesday 1/25/23

CROSSFIT Seated Row 10(L) 8(M) 6(H) 15(MH)  Dumbbell Pullover 10(L) 8(M) 6(H) 15(MH)  For time: 30 Weighted Sit-up 30 Toes to Bar  With a partner for time:200m Row300m Row 400m Row 500m Row400m Row 300m Row 200m Row (alternate intervals with a partner)  _____________________________ STRONGFIT Cycle 1/Week 3Standing Shoulder Press + Weighted Dip 3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  3 rounds: No restbetween exercises.8-12 Pullover 8-12 Lat Pulldown (alternate rounds with

Wednesday 1/25/23 Read More »

Tuesday 1/24/23

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  AMRAP 5:002 Wall Walks3 DBall Over The Shoulder 150/804 Burpees to a 6″ reach (rest 5:00) AMRAP 5:003 Rope Climbs4 Burpees to a 6″ reach5 Strict Pull-ups  (rest 5:00) AMRAP 5:004 Burpees to a 6″ reach5 Handstand Push-ups 6 Toes to Bar  ____________________________ STRONGFIT Cycle 1/Week 3Front Squat + Back Squat 3+3 (L) 3+3

Tuesday 1/24/23 Read More »

Monday 1/23/22

CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H)  For time: 18-15-12-9Dumbbell Bench Press 50/35Dumbbell Snatch (two dumbbells) 50/35Calories Assault Bike  __________________________ STRONGFIT Cycle 1/Week 3Close Grip Bench Press + Bench Press3+3 (L) 3+3 (M) 3+3 (MH) 3+3 (H)  3 rounds: No restbetween exercises.8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No restbetween exercises.8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 

Monday 1/23/22 Read More »

Saturday 1/21/23

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ___________________________ WEIGHTLIFTING Build to a heavy single.Every 1:00 for 10:001 Snatch (increase weight each set) Build to a heavy single.Every 1:00 for 10:001 Clean & Jerk (increase weight each set) Front Squat 70% 1×375% 1×380% 1×185% 1×3 “You exist only in what you do.” ~Federico Fellini

Saturday 1/21/23 Read More »


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Paige Carpenter


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.


ISSA Ante and Post Natal
NASM Certified Nutrition Coach



Coming soon…



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



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 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



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



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

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


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


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