GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65 ________________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Supine Scaption8 Scapula Pull-up Rotating Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Single-Arm Renagade Row (one dumbbell)3×8 (M) Alt Arm Machine Incline Press8(L) […]
SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190% 1×1 Clean & Jerk70% 1×175% 1×180% 1×185% 1×190% 1×1 Pause Squat2 waves:60% 1×170% 1×180% 1×1 Reverse Hyper2×20 (M) “Will is the dynamic soul-force.” ~Albert Pike
CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M) 8(H) Tempo Leg Press (:04 ecc)8(L) 8(M) 8(H) 15-12-9Kettlebell SwingPullover Side Plank Hold2x :20 (both sides) _______________________________ COMPETITORFor quality:3:00 Ski Erg2:00 Row1:00 Assault Bike-Banded Stretches- 3 rounds for
UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L) 12(M) 12(H) Overhead Triceps Extension12(L) 12(M) 12(H) 2 rounds:15 Rope Biceps Curl15 Rope Triceps Pushdown30 Gripper _____________________________ WEIGHTLIFTINGCycle 2/Week 2Power Snatch70% 4×3 Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) Pullover8(L)
CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00 Rest-20 Pull-up30 Box Jump40 Hand Release Push-up _______________________________ STRONGFITWeek 12 rounds: (very light)15 Face Pull12 Lying Side Adduction10 Cuban Press 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral
Wednesday 12/27/23 Read More »
Gym Hours: 7a-11a CROSSFITDumbbell Lunge6(L) 6(M) 6(MH) 6(H)*follow each set with 8 DB Romanian Deadlift 6 rounds for time:21 Calorie Row15 KB Swing 53/359 KB Goblet Squat ________________________________ STRONGFITWeek 18 rounds::10 Bike:20 Rest Partner Hamstring Curl3×8 (constant resistance) Tempo Bulgarian Squat (:04 ecc)3×8 (0) Single-Leg Glute Bridge3×8 (both sides) Tempo Leg Extension (:04 ecc)3×8 (M)
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk 53/35(share with a partner) 40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle40yd Sled Push Shuttle80yd Sled Push Shuttle40yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk (share with a
CROSSFIT“Angie”For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat ________________________________ STRONGFITWeek 31 round:10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift 40m Walking Lunge 4 rounds:40m Sled Push80m Jog40m Sled Push(alternate rounds with a partner) 40m Walking Lunge 1
UPPER BODYSupinated Pulldown15(L) 12(M) 10(MH) 8(H) 6(Very Heavy) Machine Dip15(L) 12(M) 10(MH) 8(H) 6(VH) Alt Arm Dumbbell Curl (standing)15(L) 12(M) 10(MH) 8(H) Dumbbell Skull Crusher15(L) 12(M) 10(MH) 8(H) Nautilus Mult-Biceps15(L) 12(M) 10(H) Overhead Triceps Extension15(L) 12(M) 10(H) 2 rounds:15 Rope Biceps Curl15 Rope Triceps Pushdown ________________________________ WEIGHTLIFTINGCycle 2/Week 2Power Snatch70% 4×3 Close Grip Bench Press8(L)
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
