CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar 2 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk ______________________ STRONGFIT Cycle 4/Week 2AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown AMRAP 8:008 Weighted Dip 8 EZ …
CROSSFIT Split Squat 8(L) 6(M) 4(H) 7 rounds for time:7 Deadlift 185/1259 Burpees to Plate 45lbs11 Russian Kettlebell Swing 70/4413 Sit-up _________________________ STRONGFIT Cycle 4/Week 2Back Squat 5(L) 5(M) 5(MH) 5(H) Split Squat 10(L) 8(M) 6(H) Hamstring Curl 12(L) 12(M) 12(H) Standing Calf Raise 2 sets (pick reps) “Tabata”8 rounds: :20 Assault Bike for Calories:10 Rest __________________________ COMPETITOR 3 rounds for quality:10 Supine Ring …
CROSSFIT Incline Press 10(L) 8(M) 6(MH) 4(H) “Lynne”5 rounds for reps: Bench Press (bwt/.66 bwt)Pull-up (rest 3:00 between rounds) _______________________ STRONGFIT Cycle 4/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H) 3 rounds: No rest between exercises.12-15 Incline Press12-15 High Row (alternate rounds with a partner) 3 rounds: No rest between exercises.12-15 Pec …
SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk ______________________ WEIGHTLIFTING Snatch Build to a heavy set of 2 Clean + Jerk Build to a heavy set of 2+2 Pause Squat Build to a heavy set of 3 “When you think you’re good, you will play at that level. …
CROSSFIT “Power Drill”5 Rounds:5 Handstand Push-ups10 Power Cleans 135/9515 Burpees20 Kettlebell Swings 53/3525 Wallball Shots 20/14(rest 3:00 between rounds) ____________________________ STRONGFIT Cycle 4/Week 1Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H) Good Morning 8(L) 8(M) 8(H) Farmers Carry 4x 80m (alternate with a partner) 2 rounds: 20 Reverse Hyper 20 Nautilus Ab (alternate with a partner) _____________________________ COMPETITOR *Individual QF Wod 1*For time: (Cap15)9 Front Squat …
UPPER BODY 3 rounds: No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc) 8-12 Decline Press(alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Front Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Low Row (alternate rounds with a partner) 3 rounds: No rest between exercises.15 Plate Raise 15 Triceps Pushdown (alternate rounds with a partner) 3 rounds: No rest between …
CROSSFIT For load:Every 1:00 for 10:00Odd min: 8 Seated RowEven min: 8 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar 10 rounds for calories:1:00 Row for Calories:15 Rest:30 Assault Bike for Calories :15 Rest _________________________ STRONGFIT Cycle 4/Week 1AMRAP 8:00 8 Barbell Shoulder Press 8 Supinated Pulldown AMRAP 8:008 Weighted Dip 8 EZ Bar Biceps Curl 3 rounds:No rest …
CROSSFIT Split Squat 10(L) 8(M) 6(H) AMRAP 15:003 Burpee6 Box Jump 24/209 Kettlebell Swing 53/35 ________________________ STRONGFIT Cycle 4/Week 1Back Squat 5(L) 5(M) 5(MH) 5(H) Split Squat 8(L) 8(M) 8(H) Hamstring Curl 12(L) 12(M) 12(H) Standing Calf Raise 2 sets (pick reps) “Tabata”8 rounds: :20 Assault Bike for Calories:10 Rest _______________________ COMPETITOR 3 rounds for quality:200m Row20 DB Cross Body Hammer Curl (total) (M)15 …
CROSSFIT Dumbbell Incline Press12(L) 10(M) 8(MH) 6(H) “Demetrius”20-16-12-8-4Bench Press 155/105Calorie Row STRONGFIT Cycle 4/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. Pullover & Press 8(L) 8(M) 8(MH) 8(H) 3 rounds: No rest between exercises.12-15 Incline Press12-15 High Row (alternate rounds with a partner) 3 rounds: No rest between exercises.12-15 Pec Deck12-15 Rear Delt Fly (alternate rounds with …
SLEDSChoose weight:160m Sled Pull Shuttle80m Farmers Walk 120m Sled Pull Shuttle 80m Farmers Walk 80m Sled Pull Shuttle 80m Farmers Walk 40m Sled Pull 80m Backward Drag 80m Backward Drag (alternate with a partner) _________________________ WEIGHTLIFTING Snatch Build to a heavy set of 3 Clean + Jerk Build to a heavy set of 2+2 Pause Squat Build to a heavy set of 3 “It is better to …
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
