November 2023

Monday 11/20/23

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) 5 rounds for reps:AMRAP 2:00200/180m Row15 Push-upMax Power Snatch 95/65(1:00 rest between rounds) _______________________________ STRONGFITWeek 2Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up position) Alt-Arm Gorilla Rows8(L) 8(M) 8(MH) 8(H)(hold in the bottom position) 3 rounds:No rest between exercises.10 Machine Shoulder Press (M)10 Machine Pullover (M)10 Machine Dip […]

Monday 11/20/23 Read More »

Saturday 11/18/23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle 135/90(alternate shuttles with a partner) 2 rounds:80m Sled Push Shuttle 115/70(alternate shuttles with a partner) 2:00 Sled Pull Shuttle 135/90 _______________________________ Cycle 1/Week 1Don’t exceed 70%Every 1:00 for 10:001 Snatch(nail

Saturday 11/18/23 Read More »

Friday 11/17/23

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 12:0012 Deadlift 225/15515 Toes to Bar18 Wall Ball 20/14 ___________________________ STRONGFITWeek 14 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Leg Press (M)15 Hip Thrust (M)(alternate rounds with a partner) AMRAP 9:009 Calorie Assault Bike9 Knees to Elbows9 Calorie

Friday 11/17/23 Read More »

Thursday 11/16/23

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Dip (machine or bar)(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row8-12 Rear Delt Fly8-12 Upright Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Pullover8-12 Lat Pulldown(alternate

Thursday 11/16/23 Read More »

Wednesday 11/15/123

CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H) For time:35 Calorie Assault Bike70 Pull-up (30 Double Unders every time you break)35 Calorie Assault Bike _____________________________ STRONGFITWeek 15 rounds:No rest between exercises.8 Supinated Pulldown (M)8 Dip (machine or bar)(alternate rounds with a partner) 4 rounds:No rest between exercises.10 EZ Bar Biceps Curl10 EZ Bar Skull Crusher(alternate rounds with a

Wednesday 11/15/123 Read More »

Tuesday 11/14/23

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 3+3(MH) 3+3(H) For time:800m Run100 Air Squat50 DB Snatch 50/3530 Burpee Box Jump Over 24/20 ______________________________ STRONGFITWeek 13 rounds:No rest between exercises.15 Leg Extension (M)15 Hamstring Curl(alternate rounds with a partner) Split Squat8(L) 8(M) 8(MH) 4 rounds:40m Sled Pull (M)25 Air Squat40m Sled Pull (M)25 Russian Kettlebell Swing (M)80m

Tuesday 11/14/23 Read More »

Monday 11/13/23

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500m Row40 Sit-up30 Shoulder to Overhead 75/5520 Lateral Ball Slam 20/14 ______________________________ STRONGFITWeek 1 (3 week cycles)Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up position) Alt-Arm Gorilla Rows8(L) 8(M) 8(MH) 8(H)(hold in the bottom position) 3 rounds:No rest between exercises.10 Machine Shoulder Press (M)10 Machine

Monday 11/13/23 Read More »

Saturday 11/11/23

SLEDS3 rounds:80m Sled PULL Shuttle 135/90(alternate shuttles with a partner) 80m Farmers Walk 70/44 20m Sled PUSH Shuttle 135/9040m Sled PUSH Shuttle60m Sled PUSH Shuttle80m Sled PUSH Shuttle60m Sled PUSH Shuttle40m Sled PUSH Shuttle20m Sled PUSH Shuttle(alternate shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:80m Backward Drag Shuttle 90/45(alternate shuttles with a partner)

Saturday 11/11/23 Read More »

Friday 11/10/23

CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) 10 rounds for time:5 Deadlift 225/15510 Wall Ball 20/14 _____________________________ STRONGFITCycle 4/Week 3Romainian Deadlift8(L) 8(M) 8(MH) 8(H) Complete with as little rest as possible:50 Lat Pulldown15 Calorie Assault Bike50 Seated Row15 Calorie Assault Bike50 Biceps Curl15 Calorie Assault Bike50 Back Extension Weighted Sit-up3×15 (pick weight) _____________________________ COMPETITOR3 rounds for quality:200m

Friday 11/10/23 Read More »

Thursday 11/9/23

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Machine Shoulder Press8 Neutral Grip Machine Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Behind the Neck Pulldown8 Supinated Pulldown(alternate rounds with a partner) Alternating DB Lateral Raise & DB Upright Row3×8 (both exercises)

Thursday 11/9/23 Read More »

GETTING STARTED IS EASY!

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Paige Carpenter

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.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

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)

IPL World Championships 3rd Place Masters (45-49) 2022

USPA Masters National Champion 100kg (45-49) 2023

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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