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

WORKOUT OF THE DAY

W.O.D.s
August

Wednesday 4/17/24

CROSSFITBent Over Dumbbell Row10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart “Partner Jerry”For time:1600m Run2000m Row1600m Run(split the work with a partner

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W.O.D.s
August

Tuesday 4/16/24

CROSSFITDumbbell Bulgarian Split Squat8(L) 6(M) 4(H) 12(H)*follow each set with 8 med ball hamstring curl AMRAP 20:0030 Sit-up20 KB Swing 53/3510 KB Goblet Squat 53/35

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Uncategorized
August

Monday 4/15/24

CROSSFITIncline Dumbbell Bench Press10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band biceps curl For time:30 Burpees Over the Bar30 Push Press 135/9530 Burpees Over

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W.O.D.s
August

Saturday 4/13/24

SLEDS8 rounds:10m Sled Push 180/135(rest :10 between pushes) 8 rounds:10m Sled Pull 180/135(rest :10 between pulls) 8 rounds:10m Backward Drag 180/135(rest :10 between drags) 8

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W.O.D.s
August

Friday 4/12/24

CROSSFITDumbbell Romanian Deadlift5(L) 5(M) 5(MH) 5(H)*follow each set with 8 heel elevated goblet squat For time:21 Front Squats 95/6542 Double Unders21 Shoulder to Overhead 95/6542

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W.O.D.s
August

Thursday 4/11/24

UPPER BODYChest Press8×8 (M)(keep rest under :30) Pec Deck8×8 (M)(keep rest under :30) Machine Dip8×8 (M)(keep rest under :30) EZ Bar Biceps Curl8×8 (M)(keep rest

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W.O.D.s
August

Wednesday 4/10/24

CROSSFITDumbbell Bent Row8(L) 8(M) 8(MH) 8(H)*follow each set with 15 band pull apart AMRAP 12:009 Pull-up6 Burpee Box Jump Over 24/203 Wall Walk ____________________________ STRONGFITWeek

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W.O.D.s
August

Tuesday 4/9/24

CROSSFITDumbbell Bulgarian Split Squat5(L) 5(M) 5(MH) 5(H)*follow each set with 8 med ball hamstring curl For time:500/400m Row400m Run30 Thruster 75/55-3:00 Rest-30 Thruster400m Run500/400m Row

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W.O.D.s
August

Monday 4/8/24

CROSSFITIncline Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 15 band biceps curl For time:30-20-10Toes to BarPush-upCalorie Assault BikePush-up ______________________ STRONGFITWeek 12 rounds: (very

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W.O.D.s
August

Saturday 4/6/24

SLEDS80m Farmers Walk 70/44 3 rounds:40m Backwards Drag 135/9040m Sled Push 80m Farmers Walk 3 rounds:40m Sled Push 180/13540m Sled Pull 80m Farmers Walk ______________________________

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W.O.D.s
August

Friday 4/5/24

CROSSFITDumbbell Romanian Deadlift6(L) 6(M) 6(MH) 6(H)*follow each set with 8 heel elevated goblet squat For time:50 Calorie Assault Bike75 Wall Ball 20/1450 Single-Arm Devil Press

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W.O.D.s
August

Thursday 4/4/24

UPPER BODYMachine Shoulder Press8×8 (M)(keep rest under :30) Upright Row8×8 (M)(keep rest under :30) Bench Dip8×8 (M)(keep rest under :30) Plate Raise8×8 (M)(keep rest under

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W.O.D.s
August

Wednesday 4/3/24

CROSSFITBent Over Dumbbell Row10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band pull apart 10 rounds for time:200m Run10-9-8-7-6-5-4-3-2-1 of…Handstand Push-upKB Swing 53/35 ___________________________ STRONGFITWeek

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W.O.D.s
August

Tuesday 4/2/24

CROSSFITDumbbell Bulgarian Split Squat6(L) 6(M) 6(MH) 6(H)*follow each set with 8 med ball hamstring curl 3 rounds for time:20 Box Jumps 24/2015 Front Squat 135/9510

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Monday 4/1/24

CROSSFITDumbbell Incline Bench Press10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band biceps curl AMRAP 15:0030 Sit-up20/16 Calorie Row10 Power Snatch 75/55 _____________________________ STRONGFITWeek 32

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W.O.D.s
August

Saturday 3/30/24

SLEDS3 rounds:20m Sled Push Shuttle 135/9020m Sled Push Shuttle20m Sled Push Shuttle40m Sled Push Shuttle40m Sled Push Shuttle80m Sled Pull Shuttle80m Farmers Carry 70/44(alternate shuttles

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W.O.D.s
August

Friday 3/29/24

CROSSFITDumbbell Romanian Deadlift8(L) 8(M) 8(MH) 8(H)*follow each set with 8 heel elevated goblet squat 5 rounds for time:12 Thruster 95/6521 KB Swing 53/35 __________________________ STRONGFITWeek

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W.O.D.s
August

Thursday 3/28/24

UPPER BODYMachine Shoulder Press10(L) 8(M) 6(H) 15(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) EZ Bar Curl10(L) 8(M) 6(H) 15(MH) EZ Bar

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W.O.D.s
August

Wednesday 3/27/24

CROSSFITBent Over Dumbbell Row12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band pull apart For time:21 Toes to Bar21 Burpee400m Run15 Toes to Bar15 Burpee400m

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W.O.D.s
August

Tuesday 3/26/24

CROSSFITBulgarian Split Squat8(L) 8(M) 8(MH) 8(H)*follow each set with 8 med ball hamstring curl For time:35 Wall Ball 20/14100 Double Under50 DB Snatch 50/35100 Double

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W.O.D.s
August

Monday 3/25/24

CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9

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W.O.D.s
August

Saturday 3/23/24

SLEDSContinue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 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 3/22/24

CROSSFITBarbell Lunge8(L) 8(M) 8(MH) (each leg)*15 Banded Kick Backs after each set 3 rounds for time:750/600m Row25 Wall Balls 20/14 _______________________ STRONGFITWeek 12 rounds: (very

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W.O.D.s
August

Thursday 3/21/24

UPPER BODY4 rounds:No rest between exercises.8 Chest Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Pullover12 Bench Dip (add

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W.O.D.s
August

Wednesday 3/20/24

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″45 Toes

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W.O.D.s
August

Tuesday 3/19/24

CROSSFITFront Squat5(L) 4(M) 3(MH) 2(H)*10 Banded Side Steps (each way) after each set AMRAP 9:003 Power Clean 135/953 Front Squat 135/953 Shoulder to Overhead 135/95

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W.O.D.s
August

Monday 3/18/24

CROSSFITStanding Press5(L) 4(M) 3(MH) 2(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run50 Double Under15 Push-up _________________________________ STRONGFITWeek 12 rounds: (very light)12

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W.O.D.s
August

Saturday 3/16/24

SLEDS 3 rounds:40yd Sled Pull 135/9040yd Backward Drag(alternate rounds with a partner) 3 rounds:40yd Sled Push 135/9040yd Sled Pull(alternate rounds with a partner) 3 rounds:40yd

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W.O.D.s
August

Friday 3/15/24

CROSSFIT & COMPETITORCrossFit Open 24.3For total time: (Cap15) 5 rounds:10 Thruster 95/6510 Chest to Bar Pull-up (1:00 rest after 5 rounds – timer doesn’t stop)

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W.O.D.s
August

Thursday 3/14/24

UPPER BODYAlt-Arm Seated Dumbbell Curl8(L) 8(M) 8(MH) 8(H) Dumbbell Skull Crusher8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps

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W.O.D.s
August

Wednesday 3/13/24

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:9-8-7-6-5-4-3-2-1Power Clean 135/95*10/8 Calorie Row after each round ________________________ STRONGFITWeek 32 rounds:

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W.O.D.s
August

Tuesday 3/14/24

CROSSFITFront Squat10(L) 8(M) 6(MH) 4(H)*10 Banded Side Steps (each way) after each set “Annie… But On Fire”For time:1000/800m Assault Bike-then-50-40-30-20-10Double UnderSit-upAir Squat-then-1000/800m Assault Bike _____________________________

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W.O.D.s
August

Monday 3/11/24

CROSSFITStanding Strict Press10(L) 8(M) 6(MH) 4(H)*15 Banded Front Raise after each set 5 rounds for time:400m Run8 Pull-ups12 Single-Arm Devil Press 50/35 ___________________________________ STRONGFITWeek 32

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W.O.D.s
August

Saturday 3/9/24

SLEDS40m Backwards Drag 135/9040m Sled Pull40m Backwards Drag40m Sled Pull(complete all four and then alternate) 80m Overhead Plate Carry 45/35 40m Sled Pull 180/13540m Sled

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W.O.D.s
August

Friday 3/8/24

CROSSFIT & COMPETITORCrossFit Open 24.2AMRAP 20:00300m Row10 Deadlift 185/12550 Double Under _____________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Barbell Bent

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W.O.D.s
August

Thursday 3/7/24

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Alt-Arm Seated Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(MH) 10(H) EZ

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Uncategorized
August

Wednesday 3/6/24

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*15 Banded Straight Arm Pulldowns after each set “The Ghost”6 rounds for reps:1:00 Calorie Row1:00 Burpees1:00 Double Under1:00 Rest _______________________ STRONGFITWeek

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W.O.D.s
August

Tuesday 3/5/24

CROSSFITFront Squat12(L) 10(M) 8(MH) 6(H)*10 Banded Side Steps (each way) after each set “The Chief”5 rounds for total reps:AMRAP 3:003 Power Cleans 135/956 Push-ups9 Air

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W.O.D.s
August

Monday 3/4/24

CROSSFITStanding Strict Press12(L) 10(M) 8(MH) 6(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run15 Box Jumps 24/2010 Toes to Bar _____________________________ STRONGFITWeek

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W.O.D.s
August

Saturday 3/2/24

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Walk 40yd

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W.O.D.s
August

Friday 3/1/24

CROSSFIT & COMPETITOROPEN WORKOUT 24.1For time: (Cap15)21 Dumbbell Snatch (arm 1) 50/3521 Lateral Burpee Over Dumbbell21 Dumbbell Snatch (arm 2)21 Lateral Burpee Over Dumbbell15 Dumbbell

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W.O.D.s
August

Thursday 2/29/24

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Steated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant

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W.O.D.s
August

Wednesday 2/28/24

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H)*15 Banded Straight Arm Pulldowns after each set For time:1000m Row21 Toes to Bar9 Burpee15 Toes to Bar15 Burpee9 Toes to

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W.O.D.s
August

Tuesday 2/27/24

CROSSFITFront Squat15(L) 12(M) 10(MH) 8(H)*10 Banded Side Steps (each way) after each set 5 rounds for total reps:AMRAP 2:0015 Wall Ball 20/14Max Single-Arm DB Snatch

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W.O.D.s
August

Monday 2/26/24

CROSSFITStanding Strict Press15(L) 12(M) 10(MH) 8(H)*15 Banded Front Raise after each set 5 rounds for time:10 Pull-ups200m Run15 Push-ups200m Run20 Sit-ups(:30 rest between rounds) _____________________

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W.O.D.s
August

Saturday 2/24/24

SLEDSBuild to Max Load:10x10m Sled Push (must complete 10m without stopping. rest as needed between pushes) ________________________________ WEIGHTLIFTINGSnatch70% 1×375% 2×280% 3×1 Clean + Jerk70% 2+275%

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W.O.D.s
August

Friday 2/23/24

CROSSFITPower Clean & Push Press3(L) 2(M) 2(MH) 1(H) For time:2000/1600m Assault Bike60 Sit-up800m Run120 Double Under1000/800m Assault Bike30 Sit-up400m Run60 Double Under ____________________________ STRONGFITWeek 32

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W.O.D.s
August

Thursday 2/22/24

UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Seated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant

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W.O.D.s
August

Wednesday 2/21/24

CROSSFITWeighted Pull-up 5(L) 4(M) 3(MH) 2(H)*20 Banded Curls after each set AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 (3:00

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W.O.D.s
August

Tuesday 2/20/24

CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*10 Banded Good Mornings after each set AMRAP 21:0030/24 Calorie Row20 Burpee Over the Bar10 Power Clean 135/95 ______________________ STRONGFITWeek 32

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W.O.D.s
August

Monday 2/19/24

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H)*20 Banded Triceps Pushdowns “Fran”For time:21-15-9Thruster 95/65Pull-up ____________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Complete

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W.O.D.s
August

Saturday 2/17/24

GYM HOURS:6:00a-8:30a Open Gym JOSH BRYANT SEMINAR 9:00a-4:00p SLEDS3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle(alternate shuttles with a partner) 80m

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W.O.D.s
August

Friday 2/16/24

UPPER BODYPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) “Andrew Asked For This”10 rounds for time:2 Wall Walk4 Single-Arm Devil Press 50/356 Calorie Row ______________________

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W.O.D.s
August

Thursday 2/15/24

UPPER BODY3 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

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W.O.D.s
August

Wednesday 2/14/24

CROSSFITWeighted Pull-up 3(L) 3(M) 3(MH) 3(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “Nichole Loves CrossFit”3 rounds for time:400m

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Tuesday 2/13/24

CROSSFITBack Squat3(L) 3(M) 3(MH) 3(H)*10 Banded Good Mornings after each set “Erik Came to Play”AMRAP 10:001-2-3-4-5-6-etc…Power Clean 95/65Thruster 95/65*5 Burpee Over the Bar after each

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W.O.D.s
August

Monday 2/12/24

CROSSFITBench Press3(L) 3(M) 3(MH) 3(H)*20 Banded Triceps Pushdowns “Fyke’s Turn”For time:250/200m Row15 Hand Release Push-up10 Box Jump Over 24/20500/400m Row30 Hand Release Push-up20 Box Jump

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W.O.D.s
August

Saturday 2/10/24

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd

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W.O.D.s
August

Friday 2/9/24

CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Mighty Mia”For time:50 Thruster 75/5540 Toes to Bar30 Burpees Over the Bar20 Hang Power Clean 75/5510 Wall

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W.O.D.s
August

Thursday 2/8/24

UPPER BODY15-12-10-8No rest between exercises.Supinated PulldownMachine Dip(alternate rounds with a partner) 15-12-10-8No rest between exercises.Alt Arm Dumbbell CurlDumbbell Skull Crusher(alternate rounds with a partner) 15-12-10-8No

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W.O.D.s
August

Wednesday 2/7/24

CROSSFITWeighted Pull-up / Pulldown4(L) 4(M) 4(MH) 4(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “White Lightning & Chocolate Thunder”With

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W.O.D.s
August

Tuesday 2/6/24

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H)*10 Banded Good Mornings after each set “Holly is on Fire!”For time:800m Run4 rounds-8 Deadlift 255/17540 Sit-up ______________________________ STRONGFITWeek 12 rounds:

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W.O.D.s
August

Monday 2/5/24

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H)*20 Banded Triceps Pushdowns “Jay Walking”AMRAP 15:00200m Farmer Carry 53/35 (buy-in)-then AMRAP of-20 Lateral Ball Slam 20/1415 Push-up ____________________________ STRONGFITWeek 12

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W.O.D.s
August

Saturday 2/3/24

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 _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch

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W.O.D.s
August

Friday 2/2/24

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “DJ Double A In the House”9 rounds for time:6 Deadlift 225/1559 Wall Ball 20/1425′ Plate Push 45/35*whenever

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W.O.D.s
August

Thursday 2/1/24

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”EZ Bar Curl “Countdown Sets”Choose a

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W.O.D.s
August

Wednesday 1/31/24

CROSSFITWeighted Pull-up5(L) 5(M) 5(MH) 5(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 10) “Run, Ki, Run!”For time:400m Run42 Double Under21

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W.O.D.s
August

Tuesday 1/30/24

CROSSFITBack Squat5(L) 5(M) 5(MH) 5(H)*10 Banded Good Mornings after each set “Mama Marin”For time:1000/800m Row50 Goblet Squat 53/3530 Toes to bar __________________________ STRONGFITWeek 32 rounds:

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W.O.D.s
August

Monday 1/29/24

CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box

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W.O.D.s
August

Saturday 1/27/24

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle

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W.O.D.s
August

Friday 1/26/24

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “Danielle’s Dream”For time:30 Pull-up1:00 Forearm Plank15 DB Thruster (2xDB) 50/351000m Row15 DB Thruster (2xDB)1:00 Forearm Plank30 Pull-up

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W.O.D.s
August

Thursday 1/25/24

UPPER BODY15(L) 12(M) 10(MH) 8(H)EZ Bar Pullover & PressEZ Bar Front Raise 15(L) 12(M) 10(MH) 8(H)EZ Bar Biceps CurlEZ Bar Overhead Triceps Extension 15(L) 12(M)

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W.O.D.s
August

Wednesday 1/24/24

CROSSFITWeighted Pull-up6(L) 6(M) 6(MH) 6(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 12) “Hitch in a Ditch”5 rounds for time:1000/800m

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W.O.D.s
August

Tuesday 1/23/24

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*10 Banded Good Mornings after each set “Conti is a Cyborg”AMRAP 10:002 rounds:20 Front Squat 95/65400m Run-in the remaining time-Max Power

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Uncategorized
August

Monday 1/22/24

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H)*20 Banded Triceps Pushdowns “Conley Can’t Lose”3 rounds for time:750/600m Row18 Burpee25 Box Jump 24/20 ______________________________ STRONGFITWeek 22 rounds: (very light)12

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W.O.D.s
August

Saturday 1/20/24

SLEDS3 rounds:80m Sled Pull Shuttle 180/135(alternate rounds with a partner) 80m Farmers Walk 6 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Farmers

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W.O.D.s
August

Friday 1/19/24

CROSSFITTrap Bar Deadlift6(L) 6(M) 6(MH) 6(H) “Open 14.1”AMRAP 10:0030 Double Under15 Ground to Overhead 75/55 ____________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over

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W.O.D.s
August

Thursday 1/18/24

UPPER BODYEZ Bar Pullover & Press5×12 (M) EZ Bar Front Raise5×12 (M) EZ Bar Biceps Curl5×12 (M) EZ Bar Overhead Triceps Extension5×12 (M) EZ Bar

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W.O.D.s
August

Wednesday 1/17/24

CROSSFIT3 rounds for quality:10 Flutter Kicks (4-count):45 Plank Jack10 Knee Tuck Kick Up 8 rounds for time:200m Run10 Wall Ball 20/145 Toes to Bar_____________________________ STRONGFITWeek

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W.O.D.s
August

Tuesday 1/16/24

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) For time:21 Deadlift 185/1259 Burpee Over the Bar500m Row15 Deadlift15 Burpee Over the Bar500m

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W.O.D.s
August

Monday 1/15/24

CROSSFIT3 rounds:8 Barbell Press20 Banded Triceps Pushdown For time:30-20-10Pull-upKB Goblet Squat 53/35Hand Release Push-up _________________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline

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W.O.D.s
August

Saturday 1/13/24

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 1/12/24

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) For time:20-15-10-5Single-Arm Devil Press 50/35Pull-up ___________________________ STRONGFITWeek 3Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L)

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W.O.D.s
August

Thursday 1/11/24

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause

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W.O.D.s
August

Wednesday 1/10/24

CROSSFIT3 rounds for quality:12 Leg Lift Over (supine or hanging)16 V-up20 Bicycle Crunch (total) 5 rounds for total reps:AMRAP 3:003 Deadlift 225/1555 Toes to Bar7/5

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W.O.D.s
August

Tuesday 1/9/2024

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) AMRAP 15:0015 Wall Ball 20/1415 Push-up30 Double Under ___________________________ STRONGFITWeek 38 rounds::10 Bike:20 Rest

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W.O.D.s
August

Monday 1/8/24

CROSSFIT3 rounds:10 Strict Barbell Press20 Banded Overhead Triceps Extension 4 rounds for time:9 Shoulder to Overhead 95/6515 Burpee Over the Bar21 Sit-up __________________________________ STRONGFITWeek 32

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W.O.D.s
August

Saturday 1/6/24

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)

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W.O.D.s
August

Friday 1/5/24

CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M)

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W.O.D.s
August

Thursday 1/4/23

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

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W.O.D.s
August

Wednesday 1/3/24

CROSSFIT3 rounds for quality:20 Scissor Kick (total)15 Weighted Pulse-up1:00 Plank For time:1500m Assault Bike-then 10 rounds-5 Pull-up10 Push-up15 Sit-up-then-1500m Assault Bike ____________________________ STRONGFITWeek 12 rounds:

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W.O.D.s
August

Tuesday 1/2/24

CROSSFIT3 rounds:8 Step Down (both legs)8 Single-Leg RDL (both legs)(alternate rounds with a partner) For time:50 Double Under25 Wall Ball 20/1425 Kettlebell Swing 53/3540 Double

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W.O.D.s
August

Monday 1/1/24

GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65

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W.O.D.s
August

Saturday 12/30/23

SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190%

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W.O.D.s
August

Friday 12/29/23

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04

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W.O.D.s
August

Thursday 12/28/23

UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L)

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W.O.D.s
August

Wednesday 12/27/23

CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00

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Tuesday 12/26/23

Gym Hours: 7a-11a CROSSFITDumbbell Lunge6(L) 6(M) 6(MH) 6(H)*follow each set with 8 DB Romanian Deadlift 6 rounds for time:21 Calorie Row15 KB Swing 53/359 KB

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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!

Paige Carpenter

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.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

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)

IPL World Championships 3rd Place Masters (45-49) 2022

USPA Masters National Champion 100kg (45-49) 2023

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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OUR DROP-IN RATES

$20 Per Class

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Location:

8 N Roosevelt Ave Chandler Arizona 85226

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