SLEDSAMRAP 30:00200m Sled Pull 135/9080m Farmers Carry1:00 Plank Hold(share work with a partner) ___________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×185% 1×1 Clean + Jerk2 waves:70% 1×175% 1×180% 1×185% 1×1 Pause Squat65% 1×270% 1×275% 1×180% 1×1 “Fast is fine, but accuracy is everything.” ~Xenophon
FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10 Steps Monter Walk (both sides) Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) Dumbbell Bent Row12(L) 10(M) 8(MH) 6(H) 2 rounds:15 Back ExtensionAb Wheel (pick reps) 2 rounds:80m Sled Pull Shuttle80m Farmers
UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Incline Chest Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Low Row15(L) 12(M) 10(MH) 8(H) 15-12-9Pec DeckRear Delt Fly(no rest) _________________ WEIGHTLIFTINGPause Power Snatch (:02 BK)3-3-3-3-3 Snatch Grip Push Press80% 4×4 Barbell Bent Row5(VL) 5(L) 5(M) 5(MH)
FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) 4 rounds for time:400m Run30 Push-up20 KB Swing 53/35 ______________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H) Dumbbell Pullover12(L) 10(M) 8(MH) 6(H) Machine Dip12(L)
FUNCTIONAL FITNESSBack Squat10(L) 10(M) 10(MH) 10(H) AMRAP 5:0050/40 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 4:0040/32 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 3:0030/24 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest) AMRAP 2:0020/16 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest) AMRAP 1:0010/8 Calorie RowMax Wall Ball Shot 20/14 _____________________ STRONGFITWeek 28
FUNCTIONAL FITNESSPower Snatch5(L) 5(M) 5(MH) 5(H) AMRAP 12:003 Deadlift 225/1556 Toes to Bar9 Burpee _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Dumbbell Bent Shrug Complete with as little rest as possible:50 Chest Press(use a weight that you can do 10-12 reps with) Complete with as little rest as possible:50 Wide
SLEDS3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 3 rounds:80m Farmers Carry(alternate carries with a partner) 3 rounds:80m Backward Drag Shuttle(alternate shuttles with a partner) _________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×3 Clean + Jerk70% 2(2+2)75% 2+280% 3(2+2) Pause Squat70% 3×2 “He who closes his ears to the views of others shows little confidence in
FUNCTIONAL FITNESSDB Romanian Deadlift10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Goblet Squat For time:30 Thruster 95/6550 Sit-up70 KB Swing 53/3550 Sit-up30 Thruster ____________________ STRONGFITWeek 12 rounds: (very light)15 TKE10 Single-Leg Hip Thrust (back on bench)10 Steps Monter Walk (both sides) Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) Dumbbell Bent Row15(L) 12(M) 10(MH) 8(H) 2 rounds:15
UPPER BODY4 rounds:10 EZ Bar Overhead Triceps Extension10 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:12 Nautilus Multi-Triceps12 Nautilus Multi-Biceps(alternate rounds with a partner) 3 rounds:15 Machine Triceps Kickback15 Bisolator(alternate rounds with a partner) Complete with as little rest as possible:50 Leaning Triceps Press50 Drag Curl ____________________ WEIGHTLIFTINGPause Power Snatch (:02 in receiving
FUNCTIONAL FITNESSDB Prone Incline Row10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Skull Crusher 4 rounds for time with a partner:120m Sled Push 180/13580 Double Under40 Push-up(share work anyhow) ___________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Dumbbell Incline Press15(L) 12(M) 10(MH)
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
