Happy New Year!Gym Hours: 7:00a-Noon ____________________ FUNCTIONAL FITNESS5 rounds for time:10 Pull-up20 Push-up30 Sit-up40 Air Squat(1:00 Rest) ____________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) 4 rounds:No rest between exercises.12 Machine Dip12 EZ Bar Biceps Curl(alternate rounds with a […]
Holiday Hours7:00a-Noon: Open Gym _____________________ FUNCTIONAL FITNESSWith a partner for time:500/400m Row400m Run20 Burpee1000/800m Row800m Run40 Burpee1500/1200m Row1200m Run60 Burpee2000/1600m Row1600m Run80 Burpee _____________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat15(L) 12(M) 10(MH) 8(H) Dumbbell RDL12(L) 12(M) 12(H) Hip Thrust15(L) 15(M) 15(H) 21-15-9Leg ExtensionHamstring Curl 1:00 Plank Hold1:00
FUNCTIONAL FITNESSFunctional Total60 Minutes to establish:Back Squat 1RMStrict Press 1RMDeadlift 1RM __________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell Bench Press15(L) 12(M) 10(MH) 8(H) Single-Arm Dumbbell Row15(L) 12(M) 10(MH) 8(H) 15-12-10-8Dumbbell Incline PressProne Incline Dumbbell Row(alternate rounds with a partner) 15-12-10-8Dumbbell PulloverDumbbell Fly(alternate rounds with a partner) AMRAP 8:008
SLEDS80m Sled Pull Shuttle 80m Sled Push Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag 80m Sled Push Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle ______________________ WEIGHTLIFTINGDon’t exceed 70%:Every 1:00 for 10:001 Snatch High Pull
FUNCTIONAL FITNESSAMRAP 20:0080 Double Under40 Lunge20 Parallette Pass Through ___________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) 4 rounds:No rest between exercises.12 Machine Dip12 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Lateral Raise15
Holiday Hours!7:00a-Noon – Open Game ____________________ UPPER BODYMachine Shoulder Press3×20 (M) Wide Grip Pulldown3×20 (M) Triceps Kickback4×15 (M) Bisolator4×15 (M) Multi-Triceps5×10 (M) Multi-Biceps5×10 (M) __________________ WEIGHTLIFTINGPause Power Snatch (:02 in recieving position)3-3-3-3-3 Build to a medium load:2 Power Clean + 2 Push Jerk(choose number of sets) Clean Pull90% 4×4 Barbell Bent Row8-8-8-8 Nautilus Ab3×20 (M)
HOLIDAY HOURS7:00a-Noon ____________________ CROSSFIT“12 Days of Christmas”For time:1 Clean & Jerk 135/95200m Run3 Front Squat 135/954 Pull-up5 Burpee6 Toes to Bar7 Wall Ball Shot 20/148 Deadlift 135/959 Calorie Assault Bike10 Single-Arm Devil Press 50/3511 Shoulder to Overhead 135/9512 Wall Walk ___________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat15(L)
CROSSFIT“Darst Vader”5 rounds for time with a partner:400m Run (together)40 Calorie Row40 Push-up40 Russian KB Swing 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell Bench Press15(L) 12(M) 10(MH) 8(H) Single-Arm Dumbbell Row15(L) 12(M) 10(MH) 8(H) 15-12-10-8Dumbbell Incline PressProne Incline Dumbbell Row(alternate rounds with a partner) 15-12-10-8Dumbbell PulloverDumbbell Fly(alternate
SLEDS80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle ______________________ WEIGHTLIFTINGDon’t exceed 70%:Every 1:00 for 10:001 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch Don’t exceed 70%:Every 1:00 for 10:001 Power
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
