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 Round 1: PushRound 2: PullRound 3: Backward Drag ________________________ WEIGHTLIFTINGSnatch70% 1×275% 1×280% 4×2 Clean + Jerk70% 2+275% 1+180% 4(2+2) Front Squat70% 2×380% 4×2 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold “Fortune always favors the brave, and never helps […]
CROSSFITDeadlift (not touch & go)8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 Goblet Squat “Grace”For time:30 Clean & Jerks 135/95 _____________________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-12-9-6Russian Kettlebell SwingLeg Press 2 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch
UPPER BODYShoulder Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Biceps Curl15(L) 12(M) 10(MH) 8(H) Triceps Extension15(L) 12(M) 10(MH) 8(H) 3 rounds:12-15 Lateral Raise12-15 Triceps Pushdown ________________________ WEIGHTLIFTINGMiyake Snatch High Pull4×3 (M) Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) Pullover & Press8(L) 8(M) 8(MH) 8(H) Dip
CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*Follow each set with 15 Triceps Pushdown For time:27-21-15-9Calorie RowToes to Bar ________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.8 DB Hammer Curl8 DB Tate Press8
CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 DB Romanian Deadlift AMRAP 10:005 DB Snatch 50/35 (L arm)5 DB Thruster 50/35 (L arm)5 DB Snatch (R arm)5 DB Thruster (R arm)30 Double Unders ______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine
CROSSFITStrict Press8(L) 6(M) 4(MH) 2(H)*Follow each set with 15 DB Biceps Curl “Death Race”5 rounds for time:15/12 Calorie Assault Bike10 Burpees _____________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Prone Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 12-15 reps with) Complete with as
WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×3 Clean + Jerk70% 2+275% 1+180% 2+285% 1+180% 2+2 Front Squat70% 1×380% 2×3 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold _________________________ SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 3
CROSSFITDeadlift (not touch & go)4(L) 4(M) 4(MH) 4(H)*Follow each set with 10 Goblet Squat For time:50 Single-Arm Devil Press 50/35*Every 2:00 (starting at 0:00) do 30 Double Under _______________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Trap Bar Farmers Carry20m (L-M-MH-H) Gorilla Row8(L) 8(M) 8(MH) 8(H) (each arm) 3 rounds:1:00 Power
UPPER BODY3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise12-15 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus Behind the Neck12-15 Cable Biceps Curl(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck12-15 Reverse Grip Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12
CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*Follow each set with 15 Triceps Pushdown For total time:1500/1200m Assault Bike75 Push-up30 Toes to Bar (Rest 2:00) 1000/800m Assault Bike50 Push-up20 Toes to Bar (Rest 2:00) 500/400m Assault Bike25 Push-up10 Toes to Bar ____________________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Shoulder Press8(L) 8(M)
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
