SLEDS6 rounds: 10m Sled Push (225/180) (3 person relay) 5 rounds: 20m Sled Push (180/135) (3 person relay) 4 rounds: 30m Sled Push (135/90) (3 person relay) 3 rounds: 40m Sled Push (90/45) (3 person relay) 2 rounds: 80m Sled Pull Shuttle (135/90) (3 person relay) ______________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1 Clean & Jerk 70% 2×275% 1×1 80% 2×1 85% 3×1 Pause Squat 60% 1×2 65% 1×270% 1×1 75% 1×1 […]
CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H) 10 rounds for total calories + reps:1:00 Assault Bike:15 rest:30 Sit-up :15 rest ___________________________ STRONGFIT Cycle 4/Week 3Lat Pulldown 8(L) 8(M) 8(MH) 8(H) DB Bent Row 8(L) 8(M) 8(MH) 8(H) AMRAP 8:008 Dumbbell Pullover 8 Russian Kettlebell Swing Face Pull 3×15 (M) 3 rounds: 10-15 Back Extension :30 Weighted Plank Hold (alternate rounds with a partner) _____________________________ COMPETITOR 3 rounds
UPPER BODY Chest Press 10(L) 8(M) 6(H) 15(M) Incline Press 10(L) 8(M) 6(H) 15(M) Decline Press 10(L) 8(M) 6(H) 15(M) Lat Pulldown 10(L) 8(M) 6(H) 15(M) Pullover 10(L) 8(M) 6(H) 15(M) Seated Row 10(L) 8(M) 6(H) 15(M) 3 rounds: 15 Pec Deck 15 Rear Delt Fly ____________________________ WEIGHTLIFTING Power Snatch 70% 4×3 Barbell Shoulder Press 5(L) 5(M) 5(MH) 5(H) Lateral Raise 3×15 (M) 3 rounds: 12 Biceps Curl 12 Triceps
CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdown 5 rounds for time:7 Power Clean 135/959 Pull-up11 Burpee Over the Bar ___________________________ STRONGFITCycle 4/Week 3Arnold Press8(L) 8(M) 8(MH) 8(H) Weighted Dip 8(L) 8(M) 8(MH) 8(H) 3 rounds: No rest between exercises.8 Tempo DB Lateral Raise (:04 ecc) 8 Tempo EZ Bar Front Raise (:04 ecc) (alternate
CROSSFIT Machine Squat or Leg Press 15(L) 12(M) 10(MH) 8(H) AMRAP 15:0010 Wall Ball Shot 20/1450 Double Under 20 Wall Ball Shot 50 Double Under30 Wall Ball Shot 50 Double Under40 Wall Ball Shot 50 Double Under50 Wall Ball Shot 50 Double Under(if completed, start back at top) __________________________ STRONGFIT Cycle 4/Week 3Machine Squat 10(L) 10(M) 10(MH) 10(H) Hamstring Curl20(L) 15(M) 10(H) Leg Press 10(H)
CROSSFIT Machine Chest Press15(L) 12(M) 10(MH) 8(H) 5 rounds for time:10 Single-Arm Devil Press 50/3520/16 Calorie Row10 Toes to Bar ___________________________ STRONGFIT Cycle 4/Week 34 rounds: 3 Close Grip Bench Press + 3 Bench Press (make consistent increases) Tempo Dumbbell Fly (:04 ecc) 8(L) 8(M) 8(H) 3 rounds: No rest between exercises:8-12 Decline Chest Press 8-12 Low Row (alternate rounds witha partner) Tempo
SLEDS80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 80m Backwards Sled Drag 135/90 ______________________________ WEIGHTLIFTING Hang Snatch (AK) + Hang Snatch (BK) + Floating Snatch Build to a heavy set of: 1+1+1 Hang Clean (AK)
CROSSFIT Turkish Get-up Build to a heavy single AMRAP 10:0010 Burpee Over the Bar30 Double Under10 Power Snatch 75/55 ___________________________ STRONGFIT Cycle 4/Week 2Lat Pulldown 8(L) 8(M) 8(MH) 8(H) DB Bent Row 8(L) 8(M) 8(MH) 8(H) AMRAP 8:008 Dumbbell Pullover 8 Russian Kettlebell Swing Face Pull 3×15 (M) 3 rounds: 10-15 Back Extension :30 Weighted Plank Hold (alternate rounds with a partner) __________________________ COMPETITOR 3 rounds
UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover “Rest Pause Sets”Machine Dip “Rest Pause Sets”Lateral Raise “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Triceps Extension “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :30) Set 2: AMRAP (rest :30) Set 3: AMRAP (constant load for all three sets)
CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdowns For time:15-12-9Front Squat 135/95Pull-up (Rest 2:00) 15-12-9Deadlift 225/155Handstand Push-up _____________________ STRONGFIT Cycle 4/Week 2Arnold Press8(L) 8(M) 8(MH) 8(H) Weighted Dip 8(L) 8(M) 8(MH) 8(H) 3 rounds: No rest between exercises.8 Tempo DB Lateral Raise (:04 ecc) 8 Tempo EZ Bar Front Raise (:04 ecc) (alternate rounds with a
COACH
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 CPT
NASM Certified Nutrition Coach
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
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
