FUNCTIONAL FITNESSFront Squat6(L) 6(M) 6(MH) 6(H) “Grettel”10 rounds for time:3 Power Clean 135/953 Bar Facing Burpees _______________________ STRONGFIT3 rounds: (very light)12 Prone Incline Scarecrow Press12 Ring Row Bench Press10(L) 8(M) 6(MH) 4(H) Pullover12(L) 10(M) 8(MH) 6(H) Alt-Arm Dumbbell Shoulder Press4×10 (MH) Wide Grip Pulldown4×10 (MH) Low Cable Fly (low pulley)4×10 (MH) 3 rounds::30 EZ Bar […]
SLEDS2 rounds:40m Backwards Drag40m Sled Pull(rest while partner works)80m Farmers Carry(rest while partner works)40m Sled Push40m Backwards Drag(rest while partner works)80m Farmers Carry(rest while partner works)40m Sled Pull40m Sled Push(rest while partner works)200m Recovery Walk _____________________ WEIGHTLIFTINGCycle 1/Week 5SnatchBuild to heavy single (not max) Clean & JerkBuild to heavy single (not max) Front Squat70% 1×380%
FUNCTIONAL FITNESSDeadlift8(L) 8(M) 8(MH) 8(H) For time:50 Calorie Row40 KB Swing 53/3530 Toes to Bar40 Calorie Row30 KB Swing20 Toes to Bar30 Calorie Row20 KB Swing10 Toes to Bar ____________________ STRONGFIT2 rounds: (very light)10 Single Leg RDL10 Press-up:30 Wall Sit 21-15-9No rest between exercises.Leg PressLeg Extension(alternate rounds with a partner) 1 round:80m Sled Pull Shuttle20m
UPPER BODYChest Press4×12 (M) Wide Grip Pulldow (magnum)4×12 (M) Shoulder Press4×12 (M) Seated Row (cybex)4×12 (M) Machine Triceps Kickback4×12 (M) Cable Fly (high pulley)4×12 (M) 3 rounds:15 Single-Arm Cable Curl15 Single-Arm Triceps Pushdown (reverse grip) ___________________ WEIGHTLIFTINGCycle 1/Week 6Hang Snatch (AK)65% 4×2 Hang Clean + Jerk65% 4(2+2) Pause Overhead Squat (:03 in bottom)3×3 (M) Jerk
FUNCTIONAL FITNESSBarbell Bent Over Row8(L) 8(M) 8(MH) 8(H) 5 rounds for time:12 Burpee Box Jump Over 24/2018 Wall Ball 20/1412 Weighted Sit-up 35/25(rest 1:00) ___________________ STRONGFIT2 rounds: (very light)8 Hamstring Floss6 Archer Push-up (each arm)4 Slow Mountain Climbers (each leg):20 Pigeon Pose (each side) 6 rounds: (light)6 Bent Row6 Upright Row6 Overhead Press6 Thrusters (off
FUNCTIONAL FITNESSStrict Press8(L) 8(M) 8(MH) 8(H) AMRAP 9:007 Pull-up21 Double Under ____________________ STRONGFIT3 rounds::20 Seated Knee Tucks:20 Deadbug Toe Touch:20 Russian Twist:20 Side Plank Hold (Rt):20 Side Plank Hold (Lt)(alternate rounds with a partner) 4 rounds:500m Row(alternate rounds with a partner) _____________________ COMPETITOR3 sets:12 Half Kneeling DB Press (each side)12 Upright Row12 DB Floor Press
Functional FitnessFront Squat8(L) 8(M) 8(MH) 8(H) For time:2000/1600m Assault Bike60 Goblet Lunge 53/3530 Hang Clean 135/95 ___________________ STRONGFIT3 rounds: (very light)12 Prone Incline Scarecrow Press12 Ring Row Bench Press12(L) 10(M) 8(MH) 6(H) Pullover15(L) 12(M) 10(MH) 8(H) Alt-Arm Dumbbell Shoulder Press4×10 (MH) Wide Grip Pulldown4×10 (MH) Low Cable Fly (low pulley)4×10 (MH) 3 rounds::30 EZ Bar
SLEDS80m Backwards Drag(alternate shuttles with a partner) 80m Sled Push Shuttle20m Sled PULL Shuttle60m Sled Push Shuttle40m Sled PULL Shuttle40m Sled Push Shuttle60m Sled PULL Shuttle20m Sled Push Shuttle80m Sled PULL Shuttle(alternate shuttles with a partner) 80m Backwards Drag(alternate shuttles with a partner) _____________________ WEIGHTLIFTINGCycle 1/Week 5SnatchBuild to heavy single (not max) Clean & JerkBuild
FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005-4-3-2-1 Power Clean For time:21 Burpee to 6″21 KB Swing 53/35100′ Walking Lunge15 Burpee to 6″15 KB Swing100′ Walking Lunge9 Burpee to 6″9 KB Swing100′ Walking Lunge _____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Trap Bar Deadlift6(L) 6(M) 6(MH) 6(H) Dumbbell Bent Row8(L)
UPPER BODYChest Press4×10 (M) Wide Grip Pulldow (magnum)4×10 (M) Shoulder Press4×10 (M) Seated Row (cybex)4×10 (M) Machine Triceps Kickback4×10 (M) Cable Fly (high pulley)4×15 (M) 3 rounds:15 Single-Arm Cable Curl15 Single-Arm Triceps Pushdown (reverse grip) _____________________ WEIGHTLIFTINGCycle 1/Week 5Hang Snatch (AK)65% 4×2 Hang Clean + Jerk65% 4(1+2) Pause Overhead Squat (:03 in bottom)3×3 (M) Jerk
COACH
My journey into fitness began in college, where I would head straight from working the front desk at Gold’s Gym to the weight room, training without much direction or understanding. In 2015, after establishing myself in the medical field, I joined a small, community-oriented gym offering HIIT and CrossFit-style workouts. It was there I met my now husband, and fitness has remained a central part of our lives ever since.
Over the years, I’ve explored Olympic weightlifting, CrossFit, and HIIT, but my true passion lies in hypertrophy training. After the birth of my daughter in 2021, I personally experienced the physical and emotional challenges of postpartum recovery. That experience fueled my desire to help others navigate their own fitness journeys with compassion and support.
As a trainer, my mission is to create a safe, welcoming, and fun environment, empowering my clients to build confidence, stay consistent, and reach their goals with purpose and joy.
Registered Vascular Sonographer, CCI 2013-Current
Registered Vascular Technologist, ARDMS, 2015- Current
Certified Personal Trainer, NASM, 2024-Current
Level 1 Nutrition Coach, Precision Nutrition, 2024- Current
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 1997Master 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
Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018
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
United States Powerlifting Association Masters State Record Holder:
Back Squat 250kg (100kg 50-54)
Bench Press 170kg (100kg 50-54)
Deadlift 285kg (100kg 45-49)
Total 695kg (100kg 50-54)
International Elite Rank (100kg 50-54)
IPL World Championships 3rd Place Masters (45-49) 2022
USPA Masters National Champion 100kg (45-49) 2022
USPA Masters National Champion 100kg (45-49) 2023
