CROSSFITOverhead Squat10(L) 8(M) 6(MH) 4(H) 5 rounds for time:400/300m Row20 Wall Ball Shot 20/1410 Burpee to 6″ _____________________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold _____________________________ COMPETITORPush Press + Push Jerk2 waves:3+1, 2+1, 1+1(first wave start […]
LABOR DAYGym Hours 7a-11a _________________________ CROSSFITIncline Bench Press10(L) 8(M) 6(MH) 4(H) 6 rounds each for time: (slowest round is score)12 Toes to Bar200m Run12 DB Snatches 50/35(rounds start every 3:00) ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause
SLEDS2 rounds with a partner:200m Sled Push (pick weight)200m Sled Pull200m Recovery Walk(share work anyhow) ___________________________ WEIGHTLIFTINGMeet Day! “If you don’t think too good, don’t think too much.” ~Ted Williams
CROSSFITSumo Deadlift12(L) 10(M) 8(MH) 6(H) AMRAP 15:003 rounds:50 Double Under100′ DB Walking Lunge 1×50/35 In remaining time AMRAP:12 Toes to Bar6 Single-Arm Devil Press 50/35 _________________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min: 45′ Suitcase
UPPER BODYIncline Press (machine)8(L) 8(M) 8(MH) 8(H) Pullover (machine)8(L) 8(M) 8(MH) 8(H) Dip (machine)15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Reverse Grip Triceps Pushdown4×15 (M) Cable Biceps Curl4×15 (M) Gripper3×30 (M) _____________________________ WEIGHTLIFTINGRestTesting Saturday _____________________________ POWERBUILDINGCycle 3/Week 1Close Grip Bench Press8(L) 5(M) 5(MH) 5(H) Weighted Dip8(0) 5(L) 5(M) 1(MH) 5(H) Machine Shoulder Press12(L)
CROSSFITSupinated Grip Barbell Row12(L) 10(M) 8(MH) 6(H) AMRAP 5:00Burpee (Rest 3:00) AMRAP 5:00Clean & Jerk 135/95 _________________________ STRONGFITWeek 23 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Cross Body Hammer Curl15(L) 12(M) 10(MH) 8(H) 3 rounds:15 Reverse
CROSSFITOverhead Squat12(L) 10(M) 8(MH) 6(H) With a partner for time:200 Wall Balls 20/14200 Calorie Assault Bike(partners work on separate movements at the same time) ________________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold ____________________________ COMPETITORPower Clean &
CROSSFITIncline Bench Press12(L) 10(M) 8(MH) 6(H) 6 rounds for time:250m Row200m Run ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Nautilus Ab
SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:20yd Backward Drag 45/020yd Backward Drag 90/4520yd Backward Drag 135/90etc…. _____________________ WEIGHTLIFTINGSnatchBuild to Opener Clean & JerkBuild to Opener “We make a living by what we get, but we
CROSSFITSumo Deadlift15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike40 DB Lunge Step (1 DB) 50/3530 Handstand Push-up20 Single-Arm Devil Press 50/3510 Wall Walk __________________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Deadlift8(L) 8(M) 8(MH) 8(H) Every 1:00 for 10:00Odd min: 15 Russian Kettlebell SwingEven min: 45′ Suitcase Carry
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
