FUNCTIONAL FITNESS3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Seated Row8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Wide Pulldown8-12 Chest Press8-12 Upright Row(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Pec Deck12-15 Lateral Raise8-12 Rear Delt Fly(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Rope Curl12-15 Rope
FUNCTIONAL FITNESSStrict Pull-up (increase from last week)4x Max Reps AMRAP 20:0040m Sled Push 225/13520 DB Box Step Over 2×35/25 (20″)10 Toes to Bar _____________________ STRONGFITWeek 32 rounds: (very light)12 Supine Inclie Front Raise12 Prone Incline Y Raise12 Prone Incline Rear Delt Fly(alternate rounds with a partner) Machine Dip15(L) 12(M) 10(MH) 8(H) Single-Arm Seated Row15(L) 12(M)
FUNCTIONAL FITNESSBack Squat (increase from last week)8(L) 8(M) 2×8(H) 3 rounds for time:100 Double Under30 Wall Ball 20/1430 Push-up ____________________ STRONGFITWeek 32 rounds: (very light)12 Good Morning6 Slow Mountain Climber12 Back Squat Box Squat (parallel)4×4 (M) (increase weight weekly)(full stop on the box) Machine Squat10(L) 10(M) 10(H) Dumbbell RDL3×10 (M) 3 rounds:9 Walking Lunge Steps
CROSSFITStrict Press (increase load from last time)8(L) 8(M) 2×8(H) For time:27 Calorie Row21 Burpee Over the Bar21 Calorie Row15 Clean & Jerk 115/7515 Burpee Over the Bar15 Calorie Row9 Thruster 115/759 Clean & Jerk9 Burpee Over the Bar9 Calorie Row ____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Seated Lateral Raise(alternate rounds
SLEDSIncrease weight as distance decreases.80m Sled Push Shuttle80m Sled Pull Shuttle80m Backwards Drag60m Sled Push Shuttle60m Sled Pull Shuttle60m Backwards Drag40m Sled Push Shuttle40m Sled Pull Shuttle40m Backwards Drag20m Sled Push Shuttle20m Sled Pull Shuttle20m Backwards Drag(alternate shuttles with a partner) ____________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×185% 1×1 Clean + Front Squat + Jerk70% 2(1+1+1)75%
CROSSFITDeadlift (increase from last week)8(L) 8(M) 2×8(H) AMRAP 8:008 Toes to Bar8 Single-Arm Devil Press 50/358 Box Jump Over 24/20 ____________________ STRONGFITWeek 22 round:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) 3 rounds: (pick reps)Ab WheelBack ExtensionRussian Twist:15
UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Incline Press12(L) 10(M) 8(MH) 6(H) Cable Fly (high pulley)4×15(M) Seated Row12(L) 10(M) 8(MH) 6(H) Wide Grip Pulldown12(L) 10(M) 8(MH) 6(H) Rear Delt Fly4×15(M) 3 rounds:No rest between exercises.20 Triceps Pushdown20 Cable Curl(alternate rounds with a partner) _________________ WEIGHTLIFTINGAt a moderate Load:3 Position Snatch (ground/BK/AK)5(1+1+1) Dumbbell Bent Row8(L) 8(M) 8(MH)
CROSSFITStrict Pull-up (increase from last week)4xMax Reps “Doctor Michelle”3 rounds for time: (partner)2000m Bike80m Sled Push 225/13520 Power Clean 135/9540 Burpee Over Bar(share work anyhow) ________________________ STRONGFITWeek 22 rounds: (very light)12 Supine Incline Front Raise12 Prone Incline Y Raise12 Prone Incline Rear Delt Fly(alternate rounds with a partner) Machine Dip15(L) 12(M) 10(MH) 8(H) Single-Arm Seated
CROSSFITBack Squat (increase from last week)8(L) 8(M) 2×8(H) 10 rounds for time:1:00 Calorie Row:15 Rest:30 KB Swing 53/35:15 Rest ___________________ STRONGFITWeek 22 rounds: (very light)12 Good Morning6 Slow Mountain Climber12 Back Squat Box Squat (parallel)4×4 (M) (increase weight weekly)(full stop on the box) Machine Squat10(L) 10(M) 10(H) Dumbbell RDL3×10 (M) 3 rounds:9 Walking Lunge Steps
CROSSFIT“Murph”For time:1 Mile Run100 Pull-up200 Push-up300 Air Squat1 Mile Run(partition anyhow) ___________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Seated Lateral Raise(alternate rounds with a partner) Bench Press5×5 (MH)(choose a weight that will allow you to increase by 5/10lbs a week) Barbel Bent Row5×5 (MH)(choose a weight that will allow you to
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
Sam Leehe is a performance coach with over 15 years of experience developing athletes and everyday individuals alike. Since beginning his career in 2008, he has guided clients through sustainable fat loss, lean mass development, strength progression, and competition preparation in CrossFit, Olympic weightlifting, and powerlifting.
Sam’s coaching approach integrates individualized programming, technical skill development, and structured progression models tailored to each client’s goals and training history. Whether preparing athletes for the platform or helping clients build foundational strength and resilience, he emphasizes movement quality, longevity, and measurable performance metrics.
In addition to hands-on coaching, Sam provides nutritional guidance designed to support body composition goals and recovery demands. He currently holds a Bachelor’s of Science in Nutritional Science and a minor in Biochemistry and utilizes this knowledge with his clients to provide evidence-based practices to bridge the gap between performance and nutrition plans.
CrossFit Level 2 Trainer
CrossFit Weightlifting Level 2
CrossFit Mobility & Movement
USA Weightlifting Level 1 certification
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
