SLEDSContinue until failure:10yd Sled Push 45/010yd Sled Push 90/4510yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:30yd Backward Drag 45/030yd Backward Drag 90/4530yd Backward Drag 135/90etc…. _____________________ WEIGHTLIFTINGBuild to a moderate load:5(1 Power Snatch + 1 Drop Snatch + 1 Snatch) Build to a moderate […]
FUNCTIONAL FITNESS3 sets:8 Leg Press / Squat Machine12 Partner Hamstring Curl “Grace”For time:30 Clean & Jerk 135/95 ________________ STRONGFITWeek 1Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50 Hard:10 Easy Trap Bar Farmers Carry6x 20m (building load)(alternate with a partner) Sled Pull4x 80m (building load)(alternate with a partner) Walking Lunge2x 40m Walking Lunge(1:00 plank
UPPER BODYChest Press4×15 (M) Pullover4×15 (M) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Behind the Neck Pulldown8 Supinated Pulldown(alternate rounds with a partner) Machine Triceps Kickback4×15 (M) 2 rounds:Biceps 21’s7 Bottom Half7 Top Half7 Full Rep(alternate rounds with a partner)
FUNCTIONAL FITNESSWith a partner for time:80m Sled Push 180/135200m Farmer Carry 70/5380m Sled Push100/80 Calorie Row150 Burpee100/80 Calorie Row80m Sled Push200m Farmer Carry80m Sled Push __________________ STRONGFITWeek 12 rounds: (very light)12 Arnold Press12 H-Raise30 Band Pull Apart 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3
FUNCTIONAL FITNESS3 sets:20 V-up40 Bicycle Crunch1:00 Plank “Annie”50-40-30-20-10Double UnderSit-up ________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single-Leg RDL:30 Wall Sit 15-12-9No rest between exercises.Russian Kettlebell SwingGoblet Squat(alternate rounds with a partner) 15-12-9No rest between exercises.Leg ExtensionLeg Press(alternate rounds with a partner) 15-12-9No rest between exercises.Back ExtensionSki Erg(alternate rounds with a partner) ___________________ COMPETITOR3 sets:10
FUNCTIONAL FITNESS & COMPETITOR“Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run _________________ STRONGFIT2 rounds: (very light)10 Cuban Press10 Supiine Scaption10 Prone Incline Front Raise Bench Press12(L) 10(M) 8(MH) 6(H) Barbell Bent Row12(L) 10(M) 8(MH) 6(H) 3 rounds:No rest between exercises.12 Dumbbell Incline Press12 Prone Incline Row(alternate rounds with a partner) 2 rounds:Biceps 21’s7
SLEDS4 rounds:40m Sled Push (MH)(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:20m Sled Push (H)(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:60m Sled Push (M)(alternate shuttles with a partner) ______________ WEIGHTLIFTINGBuild to a moderate load:5(1 Power Snatch + 1 Drop Snatch + 2 Snatch) Build to a moderate load:5(1 Power Clean
FUNCTIONAL FITNESSFor load:Every 1:00 for 10:001 Power Clean(increase load each set) For time:30 Shoulder to Overhead 95/6540 Hang Power Clean 95/6550 Deadlift 95/6560 Calorie Row _______________ STRONGFITWeek 32 rounds: (very light)12 Banded Good Morning12 Reverse Lunge6 Walkout Dumbbell RDL15(L) 12(M) 10(MH) 8(H) Leg Press (single-leg)15(L) 12(M) 10(MH) 8(H) 3 rounds:15 Back Extension:30 Plank Hold With
UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Shoulder Press6×6 (rest :10 between sets) Wide Pulldown6×6 (rest :10 between sets) Machine Triceps Kickback8×8 (rest :20 between sets) EZ Bar Curl8×8 (rest :20 between sets) 3 rounds:15 Face Pull15 Triceps Pushdown ________________ WEIGHTLIFTINGModerate load:Every 1:00 for 10:002 Power Snatch Overhead Press70% 4×5 Lateral
FUNCTIONAL FITNESSStrict Press10-8-6-4-2*follow each set with 12 upright row 4 rounds for total reps:1:00 Pull-up1:00 Calorie Bike1:00 Wall Ball 20/141:00 Rest ________________ STRONGFITWeek 32 rounds: (very light)12 Arnold Press12 H-Raise30 Band Pull Apart Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) 4 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise8-12 Machinie
COACH
I started my fitness journey prior to enlisting in the Marine Corps in 2011. This mostly consisted of running, pullups, and pushups to pass the initial strength test. Upon enlisting as a Marine Air Traffic Controller I realized the importance of being both mentally and physically fit. I found crossfit in 2012 as a way to better train myself and my Marines both physically and mentally. Crossfit led me to find Olympic weightlifting, which became my passion for the next decade. Now a self proclaimed retired weightlifter, you can find me training to compete in powerlifting and giving out the best post workout high fives! When not at East Valley, I can be found working at Mesa Gateway Airport as an Air Traffic Controller, or spending time with my wife, Anna, our three dogs and retired race horse. I have a strong love for country music, and am always down to go to a live music event.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
COACH
My background is nutrition and exercise. I am soon to be a Dietitian and Certified Strength and Conditioning Specialist. What you put in your body and how you move it are vital determinates of health.
I am dedicated to developing people both physically and mentally, striving to help them become better every day. By providing you with the tools to sharpen skills and build character, I empower everyone to gain confidence and excel both in and out of the gym. I emphasize coachability to prepare you for success beyond the gym, ensuring you develop habits that will serve you for a lifetime.
Committed to a growth mindset, I foster an environment of encouragement, support, and continuous learning. I keep up to date with the latest research in strength and conditioning, recognizing that the field is evolving. I hope to inspire other staff and athletes to become lifelong students of the game, understanding that growth comes from constant learning and adaptation.
Beyond physical training, I believe that a strong mind and positive attitude are key to success. While genetics play a role, attitude and effort are within your control—and focusing on these elements leads to long-term success. “Hard work beats talent when talent does not work hard” -Tim Notke. By instilling these values, I hope to ensure that you are not only prepared for competition but also for the challenges of life beyond sport.
USA Weighting level 1
American Heart Association Basic Life Support (CPR and AED)
Bachelor’s in Nutrition with a concentration in Human Nutrition and Dietetics from the University of North Carolina at Greensboro.
Master’s in Strength and Conditioning from Logan University.
215lbs. NC Wrestling State Champ 2011 & Runner up 2010, 2x AAU All American, NCAA Division 1 Wrestler.
5 years of youth wrestling club.
1 year of strength specific.
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
