March 2023

Saturday 4/1/23

SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner)  ___________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×190% 2×1 Clean & Jerk 70% 2×275% 1×180% 2×185% 1×190% 2×1 Pause Squat Build to a heavy set of 2 “Divide each difficulty into as many parts as is feasible and necessary to resolve it.” …

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Friday 3/31/23

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Air Force”For time:20 Thruster 95/6520 Sumo-High Pull20 Push Jerk20 Overhead Squat20 Front Squat(4 burpees every minute) ___________________________ STRONGFIT Cycle 4/Week 3Trap Bar Deadlift 8(L) 5(M) 3(MH) 3(H)  Good Morning 8(L) 8(M) 8(H)  Farmers Carry 4x 80m (alternate with a partner)  2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner)  ___________________________ COMPETITOR Workouts released at Noon on …

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Thursday 3/30/23

UPPER BODY Incline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Front Pulldown 8(L) 8(M) 8(H)  Chest Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Row 8(L) 8(M) 8(H)  Decline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Low Row 8(L) 8(M) 8(H)  3 rounds: 15 Cable Triceps Pushdown 15 Cable Biceps Curl  _________________________ WEIGHTLIFTING Power Snatch70% 4×2  Jerk in Split3(L) 3(M) 3(MH) 3(H)  Dumbbell Incline Press 8(L) 8(M) 8(MH) 8(H) 4 …

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Wednesday 3/29/23

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken) *start every minute with 20 double under 3 rounds for time:15 Deadlift 225/15530 Air Squat15 Bench Press 155/105 _________________________ STRONGFIT Cycle 4/Week 3AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown  AMRAP 8:008 Weighted Dip 8 EZ Bar Biceps Curl  3 rounds:No rest between exercises.12 Lateral Raise 8 Machine …

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Tuesday 3/28/23

CROSSFIT For time: 30 Weighted Sit-up 25lbs30 Toes to Bar  “Lactic Ladders”5 rounds for total calories: :10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30 Rest :40 Row for Calories :20 Rest :50 Row for Calories :10 Rest  ______________________ STRONGFIT Cycle 4/Week 3Back Squat 8(L) 5(M) 3(MH) 3(H)  Split Squat 8(L) 6(M) 4(H)  Hamstring Curl 12(L) 12(M) 12(H)  Standing Calf Raise 2 sets (pick …

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Monday 3/27/23

CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _________________________ STRONGFIT Cycle 4/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H)  3 rounds: No rest between exercises.8-12 Incline Press8-12 High Row (alternate rounds with a partner)  3 rounds: No rest between exercises.10-12 Pec Deck10-12 Rear Delt Fly (alternate rounds …

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Saturday 3/25/23

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle 40yd Sled Push Shuttle80yd Sled Push Shuttle 40yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  20yd Sled Push Shuttle 135/9040yd Sled Push …

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Friday 3/24/23

CROSSFIT “Fight Gone Bad”3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55 Box Jump 20″Push Press 75/55(rest 1:00 between rounds)  ________________________ STRONGFIT Cycle 4/Week 2Trap Bar Deadlift 5(L) 5(M) 5(MH) 5(H)  Good Morning 8(L) 8(M) 8(H)  Farmers Carry 4x 80m (alternate with a partner)  2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner)  __________________________ COMPETITOR 3 rounds for quality:10 Bottoms Up …

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Thursday 3/23/23

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row 8-12 decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12 Low Row (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Shoulder Press8 Tempo Lateral Raise (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Machine Dip 8 …

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Wednesday 3/22/23

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  2 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk ______________________ STRONGFIT Cycle 4/Week 2AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown  AMRAP 8:008 Weighted Dip 8 EZ …

Wednesday 3/22/23 Read More »


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


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