August 2024

Tuesday 8/20/24

CROSSFITOverhead Squat15(L) 12(M) 10(MH) 8(H) 5 rounds for time:AMRAP 2:0015 Wall Ball 20/1412 Toes to BarMax Calorie Row (in remaining time)(2:00 rest between AMRAPs) __________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold ______________________ COMPETITORBench Press + […]

Tuesday 8/20/24 Read More »

Monday 8/19/24

CROSSFITIncline Bench Press15(L) 12(M) 10(MH) 8(H) For time:42-30-18Hand Release Push-upKB Swing 53/35Sit-up ________________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Nautilus Ab

Monday 8/19/24 Read More »

Saturday 8/17/24

SLEDS3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) _____________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1×190% 1×2 Clean & Jerk70%

Saturday 8/17/24 Read More »

Friday 8/16/24

CROSSFIT“Isabel”For time:30 Snatch 135/95 3 rounds for quality:10 Toes to Bar30 Flutter KickMax L-Hang Hold _________________________ STRONGFITWeek 12 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min: 45′ Suitcase Carry (both sides) 2 rounds:250m Row10 Turkish Sit-up500m Row25 Sit-up(rest

Friday 8/16/24 Read More »

Thursday 8/15/24

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Cable Biceps Curl12-15 Cable

Thursday 8/15/24 Read More »

Wednesday 8/14/24

CROSSFIT“Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat No measure:5000m Assault Bike _____________________________ STRONGFITWeek 13 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Cross Body Hammer Curl15(L) 12(M) 10(MH) 8(H) 3 rounds:15 Reverse Grip Triceps Pushdown15 Close Grip Triceps

Wednesday 8/14/24 Read More »

Tuesday 8/13/24

CROSSFIT“Annie”For time:50-40-30-20-10Double UnderSit-up 3 rounds no measure:10 V-up30 Bicycle CrunchMax Plank Hold _________________________ STRONGFITWeek 18 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold _________________________ COMPETITORBench Press + Strict Weighted Pull-up2 Waves:Build to Heavy 7 + 7Build to Heavy 5+5Build

Tuesday 8/13/24 Read More »

Monday 8/12/24

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerks 135/953 Burpees Over the Bar No measure:2000m Row __________________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest

Monday 8/12/24 Read More »

Saturday 8/10/24

SLEDS5 rounds: (building load)60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle80m Recovery Walk(alternate shuttles with a partner) ____________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 1×190% 1.2.1 Clean & Jerk70% 1×275% 1×180% 2×185% 1×190% 2×1 Front Squat80% 2×385% 2×2 “Play is the work of childhood.” ~Jean Piaget

Saturday 8/10/24 Read More »

Friday 8/9/24

CROSSFITEvery 1:00 for 10:001 Power Snatch(add 10/5lbs each round) AMRAP 1:003 Deadlift 225/15550 Double UnderMax Calorie Row AMRAP 2:006 Deadlift50 Double UnderMax Calorie Row AMRAP 3:009 Deadlift50 Double UnderMax Calorie Row AMRAP 4:0012 Deadlifts50 Double UnderMax Calorie Row AMRAP 5:0015 Deadlift50 Double UnderMax Calorie Row(No rest between AMRAPs) ___________________________ STRONGFITWeek 32 rounds: (very light)10 Banded

Friday 8/9/24 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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