May 2023

Thursday 6/1/23

UPPER BODY 3 rounds: 10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner)  3 rounds: 10 Lat Pulldown 10 Pullover (alternate rounds with a partner)  2 rounds: 6 Chest Press (H) 12 Pec Deck (MH) 25 Triceps Pushdown (M) (alternate rounds with a partner)  2 rounds: 6 Seated Row (H) 12 Rear Delt Fly (MH) 25 Cable Biceps Curl (M) (alternate rounds with a partner)  2 rounds: 30 […]

Thursday 6/1/23 Read More »

Wednesday 5/31/23

CROSSFITFor load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:006 Bench Press 185/1259 Deadlift 225/155 ________________________ STRONGFIT Cycle 3/Week 2Barbell Shoulder Press 8(L) 8(M) 5(MH) 5(H)  Chest Press 10(L) 10(M) 10(H)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over and back is one) (alternate rounds with a partner)  3 rounds: 12 Plate

Wednesday 5/31/23 Read More »

Tuesday 5/30/23

CROSSFIT10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest  _______________________ STRONGFIT Cycle 3/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H)  Romanian Deadlift 3×8 (M)  Walking Lunge (steps each leg)3×8 (M)  Single-Leg Standing Calf Raise 2 sets (pick reps)  5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest  ______________________ COMPETITOR 3 rounds for quality::50 Wall Sit25 Bicycle Crunches (each side)25 Banded

Tuesday 5/30/23 Read More »

Monday 5/29/23

CROSSFIT & COMPETITOR Memorial Day “Murph”For time: 1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run  ________________________ STRONGFIT Cycle 3/Week 2Bench Press8(L) 8(M) 5(MH) 5(H)  DB Incline Press 10(L) 10(M) 10(H)  DB Pullover 10(L) 10(M) 10(H)  3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  Machine Biceps Curl 10(L) 10(M) 10(H)  Face Pull 3×15 (M)  ______________________ WEIGHTLIFTING Snatch 70% 1×3 75% 2×2 80%

Monday 5/29/23 Read More »

Saturday 5/27/23

SLEDS3 rounds:80m Sled Pull Shuttle 135/9080m Farmers Walk 70/4480m Sled Push Shuttle (alternate shutlles with a partner) 200m recovery jog between rounds WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6 sets of 2  2 rounds: 20 Reverse Hyper:30 Weighted Plank Hold “The dancer’s body is simply the luminous manifestation of the soul.” ~Isadora Duncan

Saturday 5/27/23 Read More »

Friday 5/26/23

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:0010 Box Jump Overs 24/2020 Single-Arm DB Snatch 50/35 30 Double Under_____________________________ STRONGFITCycle 3/Week 1Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H)  21-15-9 Lat Pulldown Russian Kettlebell Swing  3 rounds: 12 Prone Incline Rear Delt Fly 12 Ring Row  Sled Backward Drag 200m __________________________

Friday 5/26/23 Read More »

Thursday 5/25/23

UPPER BODY Machine Dip 10(L) 10(M) 10(MH) 10(H)  Supinated Pulldown 10(L) 10(M) 10(MH) 10(H)  Skull Crusher 10(L) 10(M) 10(MH) 10(H)  Barbell Curl10(L) 10(M) 10(MH) 10(H)  Machine Triceps Pushdown 10(L) 10(M) 10(MH) 10(H)  Incline Dumbbell Curl 10(L) 10(M) 10(MH) 10(H)  3 rounds: 12 Cable Overhead Triceps Extension 12 Machine Biceps Curl _____________________________ WEIGHTLIFTING Pause Power Snatch (:02 BK) 70% 2×375% 3×2  Snatch Sotts Press 5(L) 4(M) 3(MH) 2(H) 

Thursday 5/25/23 Read More »

Wednesday 5/24/23

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  8 rounds for time: 250m Row 200m Run  __________________________ STRONGFIT Cycle 3/Week 1Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Chest Press 12(L) 12(M) 12(H)  3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over and back is one) (alternate rounds with a partner)  3 rounds: 12 Plate Raise 12 Overhead Triceps Extension (alternate rounds

Wednesday 5/24/23 Read More »

Tuesday 5/23/23

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH)  “The Chief”For total Reps: AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s)  _______________________ STRONGFIT Cycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  Romanian Deadlift 3×8 (M)  Walking Lunge (steps each leg)3×8 (M)  Single-Leg Standing Calf Raise 2 sets (pick reps)  5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest  _______________________ COMPETITOR 3 rounds

Tuesday 5/23/23 Read More »

Monday 5/22/23

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up  _________________________ STRONGFIT Cycle 3/Week 1Bench Press8(L) 8(M) 8(MH) 8(H)  DB Incline Press 12(L) 12(M) 12(H)  DB Pullover 12(L) 12(M) 12(H)  3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  Biceps Curl 12(L) 12(M) 12(H)  Face Pull 3×15 (M)  ______________________________ COMPETITOR 3 rounds

Monday 5/22/23 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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