CROSSFIT & COMPETITOROPEN WORKOUT 24.1For time: (Cap15)21 Dumbbell Snatch (arm 1) 50/3521 Lateral Burpee Over Dumbbell21 Dumbbell Snatch (arm 2)21 Lateral Burpee Over Dumbbell15 Dumbbell Snatch (arm 1)15 Lateral Burpee Over Dumbbell15 Dumbbell Snatch (arm 2)15 Lateral Burpee Over Dumbbell9 Dumbbell Snatch (arm 1)9 Lateral Burpee Over Dumbbell9 Dumbbell Snatch (arm 2)9 Lateral Burpee Over […]
UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Steated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant load)(rest :20 between sets) Cable Triceps Pushdown10×10 (constant load)(rest :30 between sets) Cable Biceps Curl10×10 (constant load)(rest :30 between sets) _______________________ WEIGHTLIFTINGBarbell Incline Press5(L) 5(M) 5(MH) 5(H) Supinated Pulldown12(L) 10(M)
CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H)*15 Banded Straight Arm Pulldowns after each set For time:1000m Row21 Toes to Bar9 Burpee15 Toes to Bar15 Burpee9 Toes to Bar21 Burpee1000m Row ____________________________ STRONGFITWeek 12 rounds: (very light)12 Supine Scaption12 Prone Scaption12 Seated Arc Raises 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner)
CROSSFITFront Squat15(L) 12(M) 10(MH) 8(H)*10 Banded Side Steps (each way) after each set 5 rounds for total reps:AMRAP 2:0015 Wall Ball 20/14Max Single-Arm DB Snatch 50/35 (in remaining time)(1:00 rest between rounds) ____________________ STRONGFITWeek 12 rounds: (very light)10 Hamstring Floss10 Cossack Squat10 Bird Dog (alternating) Back Squat8(L) 8(M) 8(MH) 8(H) Romanian Deadlift8(L) 8(M) 8(MH) 8(H)
CROSSFITStanding Strict Press15(L) 12(M) 10(MH) 8(H)*15 Banded Front Raise after each set 5 rounds for time:10 Pull-ups200m Run15 Push-ups200m Run20 Sit-ups(:30 rest between rounds) _____________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row Bench Press8(L) 8(M) 8(MH) 8(H)(increase weight of final set each week) Supinated Pulldown8(L) 8(M)
SLEDSBuild to Max Load:10x10m Sled Push (must complete 10m without stopping. rest as needed between pushes) ________________________________ WEIGHTLIFTINGSnatch70% 1×375% 2×280% 3×1 Clean + Jerk70% 2+275% 2+280% 3(1+1) Step-up8(L) 8(M) 8(H) Good Morning8(L) 8(M) 8(H) Incline Sit-up2 sets (pick reps) “Make yourself do unpleasant things so as to gain the upper hand of your soul.” ~W.
CROSSFITPower Clean & Push Press3(L) 2(M) 2(MH) 1(H) For time:2000/1600m Assault Bike60 Sit-up800m Run120 Double Under1000/800m Assault Bike30 Sit-up400m Run60 Double Under ____________________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Dumbbell Bent Row8(L) 8(M) 8(MH) 8(H) 2 rounds:15 Back ExtensionAb Wheel (pick reps) Complete
UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Seated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant load)(rest :20 between sets) Cable Triceps Pushdown10×10 (constant load)(rest :30 between sets) Cable Biceps Curl10×10 (constant load)(rest :30 between sets) ___________________________ WEIGHTLIFTINGPower Snatch70% 4×3 Barbell Incline Press8(L) 8(M) 8(MH) 8(H)
CROSSFITWeighted Pull-up 5(L) 4(M) 3(MH) 2(H)*20 Banded Curls after each set AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 (3:00 rest) AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 __________________________ STRONGFITWeek 32 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press8(L) 8(M)
CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*10 Banded Good Mornings after each set AMRAP 21:0030/24 Calorie Row20 Burpee Over the Bar10 Power Clean 135/95 ______________________ STRONGFITWeek 32 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge Complete with as little rest as possible:50 Back Squat(use a weight that you can do 12-15 reps with)
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
