Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

WORKOUT OF THE DAY

W.O.D.s
August

Friday 12/2/22

CROSSFIT Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H)  For time:50 Air Squat50 Sit-up50 Push-up50 Pull-up50 Push-up50 Sit-up50 Air Squat ___________________________ STRONGFIT Cycle 2/Week 2Trap Bar Deadlift 8(L)

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W.O.D.s
August

Thursday 12/1/22

UPPER BODY Decline Chest Press 12(L) 12(M) 12(MH) 12(H)  3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner)  3 rounds: No

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W.O.D.s
August

Wednesday 11/30/22

CROSSFIT Trap Bar Deadlift 6(L) 6(M) 6(MH) 6(H)  “Donkey Kong”For time:21-15-9BurpeesKettlebell Swings 53/35Box Jumps 24/20 ____________________________ STRONGFIT Cycle 2/Week 2Tempo Lat Pulldown (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  Tempo

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W.O.D.s
August

Tuesday 11/29/22

CROSSFIT For total reps Every 1:00 for 10:00Handstand Push-up*start every minute wityh 20 double under.(choose reps prior to start. unbroken)  AMRAP 13:0013 Wall Ball Shot 20/149 Toes

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W.O.D.s
August

Monday 11/28/22

CROSSFIT Tempo Bench Press (:04 ecc) 6(L) 6(M) 6(MH) 6(H)  “Helen All at Once”For time:1200m Run63 Kettlebell Swing 53/3536 Pull-up ____________________________ STRONGFIT Cycle 2/Week 2Tempo Bench Press (:04

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W.O.D.s
August

Saturday 11/26/22

SLEDS5 rounds:80yd Sled Pull 135/9080yd Farmers Walk 53/35(alternate rounds with a partner)  ___________________________ WEIGHTLIFTING Snatch Build to 1RM  Clean & Jerk Build to 1RM  Back Squat Build to 1RM 

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W.O.D.s
August

Friday 11/25/22

HOLIDAY HOURS 7:00a-12:00p CROSSFIT Tempo Back Squat (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:00:30 Handstand Hold:30 Squat Hold:30 L-sit Hold:30 Chin Over Bar Hold ______________________________ STRONGFIT Cycle

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W.O.D.s
August

Thursday 11/24/22

Gym Closed for Thanksgiving! UPPERBODY 15-12-10-8No rest between exercisesChest PressLat Pulldown (alternate rounds with a partner)  15-12-10-8No rest between exercisesShoulder PressSeated Row (alternate rounds with a partner)  15-12-10-8No

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W.O.D.s
August

Wednesday 11/23/22

HOLIDAY HOURS7:00a-12:00p CROSSFIT Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H)  For time:30 Dip3 Rope Climb40 Push-up3 Rope Climb50 Wall Ball Shot 20/143 Rope Climb40 Push-up3 Rope Climb30

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W.O.D.s
August

Tuesday 11/22/22

CROSSFIT For total reps Every 1:00 for 10:00Toes to Bar (choose reps prior to start. unbroken)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double

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W.O.D.s
August

Monday 11/21/22

CROSSFIT Tempo Bench Press (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  5 rounds for total reps:Thruster .66/.5 BwtPull-up (rest :30 between rounds) _______________________________ STRONGFIT Cycle 2/Week 1Tempo Bench Press (:04

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W.O.D.s
August

Saturday 11/19/22

SLEDSFor load:200yd Backwards Drag 200yd Rcovery Walk 200yd Sled Pull 200yd Rcovery Walk 200yd Sled Push  ___________________________ WEIGHTLIFTING SnatchBuild to a heavy set of 1 Clean + Jerk Build to a

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W.O.D.s
August

Friday 11/17/22

CROSSFIT For total reps:Every 1:00 for 10:00 Toes Through Rings (choose reps prior to start. unbroken)  For total reps:AMRAP 3:003 Deadlift 225/1553 Burpee Over the Bar  3:00 to

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W.O.D.s
August

Thursday 11/17/22

UPPERBODY3 rounds: No rest between exercises.8-12 Decline Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Seated Row8 Tempo

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W.O.D.s
August

Wednesday 11/16/22

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  10 rounds for time: (each) 6 Pull-up7 Calorie Assault Bike 8 Kettlebell Swing 53/35(alternate rounds

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W.O.D.s
August

Tuesday 11/15/22

CROSSFIT For load:Every 2:00 for 10:006-5-4-3-2 Front Squat(make consistent increases) 6 rounds for load. (constant) 8 Bent Barbell Row 8 Power Clean 8 Shoulder to Overhead 8 Split Squat (each

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W.O.D.s
August

Monday 11/14/22

CROSSFIT For load:Every 2:00 for 10:0012-10-8-6-4 Dumbbell Bench Press(make consistent increases) No measure:25 Dip50 Push-up 75 Band Triceps pushdown  3 rounds for total calories:1:00 Ski Erg2:00 Assault

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W.O.D.s
August

Saturday 11/12/22

SLEDSContinue until failure…30yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…30yd Sled PUSH(add a plate each push. no rest.)

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W.O.D.s
August

Friday 11/11/22

Happy Veterans Day!(regular gym hours) CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster 95/65400m Run50 Pull-up _____________________________ STRONGFIT Cycle 1/Week 2Romanian Deadlift 8(L) 8(M) 8(MH) 8(H)  Leg

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W.O.D.s
August

Thursday 11/10/22

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck 8-12 Decline Chest Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 High Row 8-12 Rear

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W.O.D.s
August

Wednesday 11/9/22

CROSSFITWith a partner for time:1000m Assault Bike5 Rope Climb1000m Row30 Toes to Bar 1000m Assault Bike30 Toes to Bar 1000m Row5 Rope Climb1000m Assault Bike ___________________________ STRONGFIT Cycle

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W.O.D.s
August

Tuesday 11/8/22

CROSSFITFor load:Every 2:00 for 10:005 Front Squat(make consistent increases) 5 rounds for time:15 Calorie Row15 Double Under15 Wall Ball Shot 20/21415 Double Under ________________________ STRONGFIT Cycle

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W.O.D.s
August

Monday 11/7/22

CROSSFIT For load:Every 2:00 for 10:006 Dumbbell Bench Press(make consistent increases) For time: 50 Sit-up 30 Single-Arm Dumbbell Snatch 50/3520 Toes Through Rings 30 Single-Arm Devils Press 50/35 20 Parallette

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W.O.D.s
August

Saturday 11/5/22

SLEDSAMRAP 8:0040yd Sled PUSH 90/45(alternate with a partner)  200yd Recovery Walk  AMRAP 8:0040yd Sled PULL 90/45(alternate with a partner)  200yd Recovery Walk  80yd Backwards Drag

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W.O.D.s
August

Friday 11/4/22

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken)  For time:64 Kettlebell Swing 53/3532 Pull-up 48 Kettlebell Swing 24 Pull-up 32 Kettlebell Swing 16 Pull-up 16 Kettlebell

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W.O.D.s
August

Thursday 11/3/22

UPPER BODY 3 rounds:No rest between exercises.8-12 Dumbbel lIncline Press8-12 Pec Deck 8-12 Decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Rear

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W.O.D.s
August

Wednesday 11/2/22

CROSSFIT With a partner for time:1000m Row160yd Farmers Walk 70/44100 Double Under30 Clean & Jerk 95/6560 Burpee Over Bar30 Clean & Jerk100 Double Under160yd Farmers Walk1000m

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W.O.D.s
August

Tuesday 11/1/22

CROSSFIT For load:Every 2:00 for 10:008 Front Squat(make consistent increases) AMRAP 15:0015 KB Swing 53/359 Toes to Bar3 Wall Walk ___________________________ STRONGFIT 8:00 AMRAP 12 Leg Extension (M) 12

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W.O.D.s
August

Monday 10/31/22

CROSSFIT For load:Every 2:00 for 10:008 Dumbbell Bench Press(make consistent increases) For total time:2 rounds –200m Run40 Sit-up-then-2 rounds –200m Run30 Push-up-then-2 rounds –200m Run20 Calorie

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W.O.D.s
August

Saturday 10/29/22

SLEDS4 rounds: 40yd Backward Sled Drag 135/9040yd Sled Pull 40yd Sled Push 200yd Recovery Jog  _________________________________ WEIGHTLIFTING Build to a heavy set:1 Snatch Pull + 1 Snatch + 1

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W.O.D.s
August

Friday 10/28/22

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases) 5 rounds for time:9 Thruster 95/6530 Double Under ______________________________ STRONGFIT Testing Deadlift Build to a 1RM  Pull-up (body weight) Max Reps  For time:500m Ski

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W.O.D.s
August

Thursday 10/27/22

UPPER BODY AMRAP 8:008 Lat Pulldown8 Chest Press8 Seated Row  AMRAP 8:008 Shoulder Press 8 Pullover 8 Machine Dip  AMRAP 8:008 EZ Bar Front Raise 8 EZ Bar Upright

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W.O.D.s
August

Wednesday 10/26/22

CROSSFIT Clean & JerkBuild to a moderately heavy set of 1-20/10lbs: 3×1 10 rounds for calories + reps:1:00 Calorie Row:15 rest:30 Sit-up:15 rest __________________________ STRONGFIT Testing Standing Shoulder

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W.O.D.s
August

Tuesday 10/25/22

CROSSFIT In groups of 3 for time:120yd Sled Push 90/4590 Russian KB Swing 70/4460 Burpee to a Plate200m Run (together)120yd Sled Push 135/9060 Russian KB Swing45

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Monday 10/24/22

CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases) “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat ___________________________ STRONGFIT Testing Bench PressBuild to a 1RM  Dip (body weight) Max Reps  For time:500m Row 

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W.O.D.s
August

Saturday 10/22/22

SLEDSAMRAP 8:00 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner) 200yd Recovery Walk  AMRAP 8:00 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner) 200yd Recovery

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W.O.D.s
August

Friday 10/21/22

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up 30 Wall Ball Shot20 Pull-up10 Handstand Push-up 20 Wall Ball Shot10 Pull-up5 Handstand

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W.O.D.s
August

Thursday 10/20/22

UPPER BODY AMRAP 8:008 Chest Press8 Lat Pulldown  AMRAP 8:008 Shulder Press 8 Seated Row  AMRAP 8:008 Machine Dip 8 Pullover  AMRAP 8:00 8 Triceps Extension 8 Biceps Curl  2

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W.O.D.s
August

Wednesday 10/19/22

CROSSFIT Clean + JerkBuild to a heavy set of 2+2-20/10lbs: 3(2+2) For time:50 Double Under20 Overhead Squat 95/6550 Double Under20 Front Squat 135/9550 Double Under20 Back

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W.O.D.s
August

Tuesday 10/18/22

CROSSFIT “Jerry”For time:1 Mile Run 2k Row 1 Mile Run  __________________________ STRONGFIT Cycle 7/Week 3Back Squat 8(L) 6(M) 4(MH) 2(H)  2 rounds: 8 Bulgarian Split Squat 8 Single Leg RDL (alternate rounds with

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W.O.D.s
August

Monday 10/17/22

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) AMRAP 9:009 Deadlift 95/656 Hang Power Clean 3 Shoulder to Overhead __________________________________ STRONGFIT Cycle 7/Week 3Bench Press 8(L) 6(M) 4(MH) 2(H) *follow

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W.O.D.s
August

Saturday 10/15/22

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Pull(rest :45)40yrd Sled Push (rest :30)40yrd Sled Pull(rest :15)40yrd Sled Push *200m recovery walk ______________________________ WEIGHTLIFTING Snatch Snatch Pull + Snatch +

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W.O.D.s
August

Friday 10/14/22

CROSSFIT For load:Deadlift 6-6-6-6-6(make consistent increases) AMRAP 12:003 Handstand Push-up 6 Ring Dip 9 Pull-up  ________________________________ STRONGFIT Cycle 7/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H)  Bent Barbell Row 8(L) 8(M) 8(H)  Good

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W.O.D.s
August

Thursday 10/13/22

UPPER BODY Complete with as little rest as possible:50 Chest Press (use a weight that you can do 12-15 reps with) Complete with as little rest as

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W.O.D.s
August

Wednesday 10/12/22

CROSSFIT Clean & JerkBuild to a moderately heavy set of 2-20/10lbs: 3×2 For time: 12 Back Squat 185/125400m Run 9 Back Squat 400m Run 6 Back Squat 400m Run 27 Wall Ball

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W.O.D.s
August

Tuesday 10/11/22

CROSSFIT “Upside Down Lactic Ladders”5 rounds for total calories::50 Row for calories:10 Rest :40 Row for calories:20 Rest :30 Row for calories:30 Rest :20 Row for calories:40 Rest :10 Row

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W.O.D.s
August

Monday 10/10/22

CROSSFIT For load:Bench Press 8-8-8-8-8(make consistent increases) AMRAP 3:0020 Burpee Over Bar20 Shoulder to Overhead 115/8520 Toes to Bar20 DB Snatch 50/3520 Box Jump Over 24/20

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W.O.D.s
August

Saturday 10/8/22

SLEDS4 rounds:80yd Sled Pull Shuttle 90/4580yd Farmers Walk 53/35(alternate rounds with a partner)  2 rounds: 80yd Backward Drag Shuttle 90/45(alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch

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W.O.D.s
August

Friday 10/7/22

CROSSFIT For load:Barbell Bent Over Row 10-8-6-4*follow each set with 15 rear delt fly AMRAP 20:00 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle 80yd

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W.O.D.s
August

Thursday 10/06/22

UPPER BODY 3 rounds: No rest between exercises.8-12 Pec Deck 8-12 Chest Press8-12 Triceps Pushdown(alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Rear Delt Fly 8-12 Seated

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W.O.D.s
August

Wednesday 10/5/22

CROSSFITClean + JerkBuild to a Heavy Set of 3+3-20/10lbs: 3(3+3) 4 rounds with a partner for time:500m Assault Bike10 Thruster 95/6515 Pull-up20 Push-up(alternate rounds with

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W.O.D.s
August

Tuesday 10/4/22

CROSSFIT3 rounds for time: 400m Run 15 Russian Kettlebell Swing 53/3550 Sit-up 15 Russian kettlebell Swing  ____________________________________ STRONGFIT Back Squat 12(L) 10(M) 8(MH) 6(H)  2 rounds: 8 Bulgarian Split Squat 8 Single

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W.O.D.s
August

Monday 10/3/22

CROSSFITFor load:Push-Press 4-4-4-4-4*follow each set with 15 band face pull For time:750m Row 35 Double Under 25 Wall Ball Shot 20/1435 Double Under 25 Wall Ball Shot 35 Double Under 25

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W.O.D.s
August

Saturday 10/1/22

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd

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W.O.D.s
August

Friday 9/30/22

CROSSFIT For load:Bent Over Barbell Row 6-6-6-6-6*follow each set with 15 rear delt fly For time:21 Single-Arm Devil Press 50/35150′ DB Walking Lunge 50/3515 Single-Arm Devil

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W.O.D.s
August

Thursday 9/29/22

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Lat Pulldown  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Biceps Curl 

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W.O.D.s
August

Wednesday 9/28/22

CROSSFIT Clean & JerkBuild to a Moderately Heavy Set of 3 -20/10lbs: 3×3 With a partner for time:33-27-21-15-9Calorie RowDeadlift 185/125Calorie Assault BikeToes to Bar(“resting” partner must

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W.O.D.s
August

Tuesday 9/27/22

CROSSFIT For load:Barbell Lunge 4-4-4-4-4 (each leg)*follow each set with 15 glute bridge 5 rounds for time:200m Run15 Wall Ball 20/1410 Pull-up5 Wall Walk _________________________________ STRONGFITCycle

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W.O.D.s
August

Monday 9/26/22

CROSSFIT For load:Push Press 6-6-6-6-6*follow each set with 15 band face pull AMRAP 10:0010 KB Swing 53/3510 Box Jump 24/20 ________________________________ STRONGFIT Cycle 6/Week 3“Juarez Valley 8”8-1-7-2-6-3-5-4

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W.O.D.s
August

Saturday 9/24/22

SLEDS2 rounds: 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle (alternate shuttles with a partner)  2 rounds: 80yd Sled Pull Shuttle 135/90(alternate shuttles with a

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W.O.D.s
August

Friday 9/23/22

CROSSFIT For load:Bent Barbell Row 8-8-8-8-8*follow each set with 15 rear delt fly For time:30-20-10Wall Ball 20/14Calorie RowBurpee Over Rower ______________________________ STRONGFIT Cycle 6/Week 2Bent Dumbbell Row 8(L)

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W.O.D.s
August

Thursday 9/22/22

UPPERBODY “Cumulative Sets”Chest Press  “Cumulative Sets”Front Pulldown  “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row  “Cumulative Sets”Seated Dip  “Cumulative Sets”Pullover *Cumulative Sets”1. Select a weight that you can

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W.O.D.s
August

Wednesday 9/21/22

CROSSFIT For quality:10-15-20-15-10Bicycle Crunch (each side)Weighted Sit-up “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat ____________________________

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W.O.D.s
August

Tuesday 9/20/22

CROSSFIT For load:Barbell Lunge 5-5-5-5 (each leg) *follow each set with 15 glute bridge 2 rounds for total reps:AMRAP 3:0030 Double Under10 Hand Release Push-up(rest 1:00 after

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W.O.D.s
August

Monday 9/19/22

CROSSFIT For load:Push Press 8-8-8-8-8*follow each set with 15 band face pull  For time:1000m Assault Bike30 DB Snatch 50/35400m Run30 DB Snatch1000m Assault Bike _____________________________ STRONGFIT Cycle

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W.O.D.s
August

Saturday 9/17/22

SLEDS8 rounds for load:40yd Sled Pull (alternate shuttles with a partner)  2 rounds for load:80yd Backward Drag (alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280%

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W.O.D.s
August

Friday 9/16/22

CROSSFITThruster3-2-2-1-1-1(make consistent increases) 2 rounds for time:30 Wall Ball Shot 20/1430 Pull-up30 Box Jump 24/2030 Push-up30 Kettlebell Swing 53/3530 Sit-up ___________________________ STRONGFITCycle 6/Week 1Bent Dumbbell

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W.O.D.s
August

Thursday 9/15/22

UPPER BODY 9-12-15No rest between exercises.Chest PressLat Pulldown(alternate rounds with a partner) 9-12-15No rest between exercises.Shoulder PressSeated Row (alternate rounds with a partner) 9-12-15No rest between exercises.Machine

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W.O.D.s
August

Wednesday 9/14/22

CROSSFIT 3 rounds for quality:15 Back Extension15 Weighted Sit-upMax L-Sit Hold 5 rounds for distance:AMRAP 3:001 Rope Climb10 Burpee to 6″30 Double UnderMax Distance Row(1:00 rest

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W.O.D.s
August

Tuesday 9/13/22

CROSSFIT Barbell Lunge (each leg)6(L) 6(M) 2×6(MH) 3 rounds for time:15 Toes to Bar15 Box Jump Over 24/2015 Front Squat 135/95(2:00 rest between rounds) _____________________________ STRONGFIT Cycle

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W.O.D.s
August

Monday 9/12/22

CROSSFIT For load:Single-Arm DB Push-Press 10-8-6-4*15 Band Pull Apart after each set “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up ____________________________ STRONGFIT Cycle 6/Week 1“Juarez Valley

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W.O.D.s
August

Saturday 9/10/22

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk  Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled

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W.O.D.s
August

Friday 9/9/22

CROSSFIT For load:Thruster 2-2-2-2-2(make consistent increases) For time:30/24 Calorie Row20 DB Clean & Jerk 50/35 30/24 Calorie Row20 DB Clean & Jerk 30/24 Calorie Row  ________________________________ STRONGFIT Cycle 5/Week

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W.O.D.s
August

Thursday 9/8/22

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover 8-12 Machine Dip (alternate rounds wih a partner)  3 rounds:No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12 Seated

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W.O.D.s
August

Wednesday 9/7/22

CROSSFIT 3 rounds for quality:10 Parallette Passthrough:15 L-Sit Hold30 Mountain Climber:30 Tall Plank Shoulder Tap AMRAP 20:00 with a partner10-20-30-40-50-etc…Wall Ball 20/14KB Swing 53/35Pull-up*100 Double Under

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W.O.D.s
August

Tuesday 9/6/22

CROSSFIT Power Clean4(L) 3(M) 2(MH) 1(H) 2 rounds for time:1000/800m Assault Bike50 Sit-up35 Burpee400m Run(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 5/Week 3Back Squat 5-5-5-5-5(make consistent increases)

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W.O.D.s
August

Monday 9/5/22

Labor Day Hours!7:00a-10:00a Open Gym ___________________________ CROSSFIT For load:Single-Arm DB Push-Press 6-6-6-6-6*15 Band Pull Apart after each set For total time:80yd Sled Push Shuttle 90/4521 Power

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W.O.D.s
August

Saturday 9/3/22

SLEDS2 rounds: 40yd Sled Push 135/9040yd Sled Pull (alternate with a partner)40yd Lateral Drag Lt 90/4540yd Lateral Drag Rt (alternate with a partner)40yd Backward Drag 135/9040yd Sled Pull 200m

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W.O.D.s
August

Friday 9/2/22

CROSSFIT For load:Thruster 4-4-4-4-4(make consistent increases) For time:27 Burpee Over the Bar18 Thruster 75/5521 Burpee Over the Bar14 Thruster15 Burpee Over the Bar10 Thruster9 Burpee Over

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W.O.D.s
August

Thursday 9/1/22

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8-12 Chest Press(alternate rounds wih a partner)  3 rounds: No rest between exercises.8 Tempo Rear Delt

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W.O.D.s
August

Wednesday 8/31/22

CROSSFIT 3 rounds for quality:8 Scapular Pull-up6 Beat Swing Kip4 Kip to Pull (not all the way up):20 Hollow Hold With a partner for time:90 Toes

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W.O.D.s
August

Tuesday 8/30/22

CROSSFIT Power Clean5(L) 3(M) 3×1(MH) For total reps:AMRAP 2:00500/400m Assault BikeMax Shoulder to Overhead 115/85 (rest 2:00) AMRAP 3:001000/800m Assault BikeMax Front Squat 115/85 (rest 3:00) 

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W.O.D.s
August

Monday 8/29/22

CROSSFIT For load:Single-Arm DB Push-Press 8-8-8-8-8*15 Band Pull Apart after each set 4 rounds for time:400m Run30 Double Under20 DB Snatch 50/35 _______________________________ STRONGFIT Cycle 5/Week 1Bench

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W.O.D.s
August

Saturday 8/27/22

SLEDS5 rounds: 20yd Sled Push Shuttle 180/135(alternate shuttles with a partner)  80yd Farmers Walk 70/53 4 rounds: 40yd Sled Push Shuttle 135/90(alternate shuttles with a partner)  80yd

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W.O.D.s
August

Friday 8/26/22

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases) “Holleyman Junior”20 rounds for time:5 Wall Ball 20/144 Hand-Release Push-up3 Power Clean 115/75 ____________________________ STRONGFIT Cycle 5/Week 1Deadlift 5-5-5-5-5 “Rest Pause

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W.O.D.s
August

Thursday 8/25/22

UPPER BODY 21-15-9No rest between exercises.Shoulder Press Machine Dip Chest Press(no rest between rounds)  21-15-9No rest between exercises.Lat Pulldown Machine Pullover Seated Row (no rest between rounds)  21-15-9No rest between exercises.Lateral

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W.O.D.s
August

Wednesday 8/24/22

CROSSFIT 3 rounds for quality:5 Strict Toes to Bar10 Supine Leg Lift Over15 Weighted Sit-up AMRAP 20:0020 Burpee to 6″20 Pull-up20 Box Jump Over 24/20*500m Row

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W.O.D.s
August

Tuesday 8/23/22

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 7 rounds for time:200m Run10 Single-Arm Devil Press 50/35(1:00 Rest betewen rounds)___________________________________ STRONGFIT Cycle 5/Week 1Back Squat 5-5-5-5-5 “Rest Pause Set” Leg

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W.O.D.s
August

Monday 8/22/22

CROSSFIT For load:Single-Arm DB Press 10-8-6-4*follow each set with 8 DB Bent Row 3 rounds for time:500m Assault Bike50 Air Squat25 Ball Slam 20/14 ___________________________________ STRONGFIT Cycle

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W.O.D.s
August

Saturday 8/20/22

WEIGHTLIFTING Snatch 60% 1×365% 1×370% 3×2  Clean + Jerk 60% 2+265% 2+270% 3(2+2) Walking Lunge 3×8 (0) (each leg)  Waiter’s Carry 2x 40yd (M) (each arm) ______________________________ SLEDS80yd Backward Sled

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W.O.D.s
August

Friday 8/19/22

CROSSFITFor load:Thruster 5-5-5-5-5(make consistent increases) For time:21-15-9Double UnderCalorie Assault BikeDouble UnderHand Release Push-upDouble UnderHang Power Clean 115/75 ________________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H)  3

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W.O.D.s
August

Thursday 8/18/22

UPPER BODY 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12

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W.O.D.s
August

Wednesday 8/17/22

CROSSFIT 3 rounds for quality:7 Alligator Roll21 Bicycle Crunch (each side)7 Parallette Passthrough With a partner for time:40 DB Snatch 50/3560 DB Walking Lunge 50/35 (1x

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W.O.D.s
August

Tuesday 8/16/22

CROSSFIT Power Clean2(L) 2(M) 3×2(MH) 3 rounds for time:21 Calorie Row15 Burpee9 Box Jump 24/20 ________________________________ STRONGFITCycle 4/Week 1Back Squat 10(L) 8(M) 6(H) 15(MH)  3 rounds: No rest

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W.O.D.s
August

Monday 8/15/22

CROSSFIT For load:Single-Arm DB Press 6-6-6-6*follow each set with 6 DB Bent Row 8 rounds for time:4 Thruster 115/758 Toes to Bar______________________________ STRONGFIT Cycle 4/Week 1Bench Press 10(L)

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W.O.D.s
August

Saturday 8/13/22

Iron Athlete summer Open Weightlifting Meet Women Weigh-in 9a-10aWomen Lift 11aMen Weigh-in 12p-1pMen Lift 2p Meet Location:East Valley Strength & Conditioning 8 N Roosevelt Ave

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W.O.D.s
August

Friday 8/12/22

CROSSFIT For load:Back Squat 1-1-1-1-1 AMRAP 20:001 Rope Climb10 Push-up30′ Goblet Walking Lunge 35/26___________________________ STRONGFIT Cycle 4/Week 1Deadlift 5(L) 5(M) 5(MH) 5(H) 3 rounds: No rest between exercises.10 Behind

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Thursday 8/11/22

UPPER BODY3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Rear Delt Fly

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Wednesday 8/10/22

CROSSFIT3 rounds for quality:30 Bench Knees to Chest (total)20 Bench Scissor Kick (total)10 Bench Alt. Arm/Leg Touch (total) 5 rounds with a partner for time:200m

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

Education & Certifications

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

CHRIS SKOWRONSKI

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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

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)
USPA Masters National Champion 100kg (45-49) 2022

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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Location:

8 N Roosevelt Ave Chandler Arizona 85226

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