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

WORKOUT OF THE DAY

W.O.D.s
August

Wednesday 2/8/23

CROSSFIT “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under ____________________________ STRONGFIT Cycle 2/Week 2Arnold

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W.O.D.s
August

Tuesday 2/7/23

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time:50 Kettlebell Swings 53/3530 Toes to Bar50 Wall Ball Shots 20/1440 Kettlebell Swings20 Toes to Bar40 Wall Ball Shots 30

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W.O.D.s
August

Monday 2/6/23

CROSSFIT Bench Press8(L) 5(M) 3(MH) 3(H)  “JT”For time:21-15-9Handstand Push-upRing DipPush-up _________________________ STRONGFIT Cycle 2/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3

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W.O.D.s
August

Saturday 2/4/23

SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner)  ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×1 90% 1×1 95% 1×1 

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W.O.D.s
August

Friday 2/3/23

CROSSFIT Open 17.1For time: (cap 20)10 Dumbbell Snatch 50/3515 Burpee Box Jump-Over 24/2020 Dumbbell Snatch15 Burpee Box Jump-Over30 Dumbbell Snatch15 Burpee Box Jump-Over40 Dumbbell Snatch15 Burpee

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W.O.D.s
August

Thursday 2/2/23

UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises. Chest Press Pec Deck (alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises. Cable Seated Row Rear Delt Fly (alternate rounds with

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W.O.D.s
August

Wednesday 2/1/23

CROSSFIT For time: 30 Weighted Sit-up 30 Toes to Bar  3 rounds for total reps:0:00-2:00 to complete:500m Assault Bike AMRAP Pull-up  2:00-4:00 to complete:500m Assault Bike AMRAP Ring Row  4:00-6:00

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W.O.D.s
August

Tuesday 1/31/23

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H) 4 rounds: 400m Run 50 Air Squat  _________________________ STRONGFIT Cycle 2/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds: 8 Bulgarian Split Squat (M) 8 Single

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W.O.D.s
August

Monday 1/30/23

CROSSFIT Bench Press5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:0:00-2:00 to complete:250m Row AMRAP Handstand Push-up  2:00-4:00 to complete:250m Row AMRAP Ring Dip  4:00-6:00 to complete:250m Row AMRAP

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W.O.D.s
August

Saturday 1/28/23

SLEDSChoose weight:20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle (alternate shuttles with a partner) 80m Farmers Carry  80m Sled Pull Shuttle 80m Sled Pull Shuttle (alternate

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W.O.D.s
August

Friday 1/27/23

CROSSFIT UPPER BODY For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  “The Dark Horse Special” For time:30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 53/3560

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W.O.D.s
August

Thursday 1/26/23

UPPER BODY 3 rounds: No rest between exercises.10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.10 Behind the Neck Lat Pulldown 10

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W.O.D.s
August

Wednesday 1/25/23

CROSSFIT Seated Row 10(L) 8(M) 6(H) 15(MH)  Dumbbell Pullover 10(L) 8(M) 6(H) 15(MH)  For time: 30 Weighted Sit-up 30 Toes to Bar  With a partner for time:200m Row300m Row 400m Row 500m

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W.O.D.s
August

Tuesday 1/24/23

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  AMRAP 5:002 Wall Walks3 DBall Over The Shoulder 150/804 Burpees to a 6″ reach (rest 5:00) AMRAP 5:003 Rope Climbs4

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W.O.D.s
August

Monday 1/23/22

CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H)  For time: 18-15-12-9Dumbbell Bench Press 50/35Dumbbell Snatch (two dumbbells) 50/35Calories Assault Bike  __________________________ STRONGFIT Cycle 1/Week 3Close Grip Bench Press + Bench

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W.O.D.s
August

Saturday 1/21/23

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ___________________________ WEIGHTLIFTING Build to a heavy single.Every 1:00 for 10:001 Snatch (increase weight each set)

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W.O.D.s
August

Friday 1/20/23

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  AMRAP 8:0010 Deadlifts 135/9515 Box jumps 24/2015 Deadlifts 185/13515 Box Jumps 20 Deadlifts

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W.O.D.s
August

Thursday 1/19/23

UPPER BODY Chest Press10(L) 8(M) 6(H) 15(MH)  Pec Deck4×12 (M)  Machine Dip 10(L) 8(M) 6(H) 15(MH)  Lat Pulldown 10(L) 8(M) 6(H) 15(MH)  Rear Delt Fly 4×12 (M)  Seated Row 10(L)

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W.O.D.s
August

Wednesday 1/18/23

CROSSFIT Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  3 rounds: 500m Row 400m Run 30 Sit-up  _________________________ STRONGFIT Cycle 1/Week 2Standing Shoulder Press + Weighted

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W.O.D.s
August

Tuesday 1/17/23

CROSSFIT Overhead Squat 5(L) 4(M) 3(MH) 2(H)  AMRAP 10:0030 Double unders15 Power Snatches 75/55 __________________________ STRONGFIT Cycle 1/Week 2Front Squat + Back Squat 4+4 (L) 4+4 (M) 4+4 (MH) 4+4 (H)  2

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W.O.D.s
August

Monday 1/16/23

CROSSFIT 5 rounds: 3 Close Grip Bench Press + 3 Bench Press(make consistent increases)  AMRAP 4:004 Thruster 95/654 Russian Kettlebell Swing 53/35 (rest 4:00)  AMRAP 5:005 Push

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W.O.D.s
August

Saturday 1/14/23

SLEDS5 rounds:20m Sled Push Shuttle 180/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 4 rounds:40m Sled Push Shuttle 135/70(alternate shuttles with a partner)  80m Farmers

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W.O.D.s
August

Friday 1/13/23

CROSSFIT For load:Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)  For time:20 Front Squat 185/10530 Box Jump 24/2040 KBS 53/3550 Wall Ball

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W.O.D.s
August

Thursday 1/12/23

UPPER BODY 3 rounds:No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Cable High Row 8-12

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W.O.D.s
August

Wednesday 1/11/23

CROSSFIT Seated Row 15 (L) 12(M) 10(MH) 8(H)  Dumbbell Pullover 15 (L) 12(M) 10(MH) 8(H)  2 rounds for time:600m Assault Bike 500m Row 400m Run (rest 2:00 between rounds)  _____________________________ STRONGFIT Cycle

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W.O.D.s
August

Tuesday 1/10/23

CROSSFIT Overhead Squat 5(L) 5(M) 3(MH) 3(H)  For time:9-12-15-12-9Thruster 95/65Hang Power CleanShoulder to OverheadDeadlift __________________________ STRONGFIT Cycle 1/Week 1Front Squat + Back Squat 5+5 (L) 5+5 (M) 5+5 (MH) 5+5 (H)  2

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W.O.D.s
August

Monday 1/9/23

CROSSFIT 4 rounds: 4 Close Grip Bench Press + 4 Bench Press(make consistent increases)  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

Saturday 1/7/23

SLEDSChoose weight:160m Sled Pull Shuttle80m Farmers Walk 120m Sled Pull Shuttle 80m Farmers Walk 80m Sled Pull Shuttle 80m Farmers Walk 40m Sled Pull 80m Backward Drag 80m Backward Drag (alternate with a

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W.O.D.s
August

Friday 1/6/23

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Handstand Push-up Even min: Strict Pull-up *start every minute with 20 double under(choose reps prior to start. unbroken)  For time: 10

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W.O.D.s
August

Thursday 1/5/23

UPPER BODY “Drop Sets” Chest Press (perform 2 warm-up sets prior to drop set) “Drop Sets” Lat Pulldown (perform 2 warm-up sets prior to drop set) “Drop Sets” Shoulder Press(perform 2

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W.O.D.s
August

Wednesday 1/4/23

CROSSFIT 4 rounds: 5 Close Grip Bench Press + 5 Bench Press(make consistent increases)  AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) “Annie”50-40-30-20-10Sit-upDouble Under

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W.O.D.s
August

Tuesday 1/3/23

CROSSFIT Overhead Squat 5(L) 5(M) 5(MH) 5(H)  For time: 100 Single-Arm DB Snatch 53/35100 Wall Ball Shot 20/14*3 burpees at the start of eah minute(partition work anyhow)  _____________________________

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W.O.D.s
August

Monday 1/2/23

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (Bwt/.66 Bwt)Pull-up (rest 3:00 between rounds)  __________________________ STRONGFIT TestingBench Press Build to a 1RM  Chin-up Max reps  “Drop Sets” Chest Press Press(perform 2 warm-up

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W.O.D.s
August

Saturday 12/31/22

SLEDS2 rounds: 80m Backward Drag 135/90(alternate shuttles with a partner)  80m Farmers Walk 70/44 2 rounds: 80m Sled Pull Shuttle (alternate shuttles with a partner)  80m Farmers Walk 

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W.O.D.s
August

Friday 12/30/22

CROSSFIT For time: 10-20-30-40-50 Double Under (unbroken) For total reps. Continue until failure:0:00-3:00, perform 3 rounds of:3 Pull-up 6 Push-up 9 Air Squat 3:00-6:00, perform 3 rounds of:4 Pull-up 8 Push-up 12 Air

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W.O.D.s
August

Thursday 12/29/22

UPPER BODY “Drop Sets” Chest Press (perform 2 warm-up sets prior to drop set) “Drop Sets” Lat Pulldown (perform 2 warm-up sets prior to drop set) “Drop Sets” Shoulder Press(perform 2

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W.O.D.s
August

Wednesday 12/28/22

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  AMRAP 9:007 Deadlifts 95/657 Hang Power Clean7 Shoulder to Overhead 7 Burpee Over Bar  ___________________________ STRONGFIT Cycle

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W.O.D.s
August

Tuesday 12/27/22

CROSSFIT Incline Bench Press8(L) 6(M) 4(MH) 4(H) AMRAP 7:00 1-2-3-4-5….Dip (alternate with a partner. if you fail start at 1) For time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m

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W.O.D.s
August

Monday 12/26/22

CROSSFIT 4 rounds:3 Front Squat + 3 Back Squat (make consistent increases) 3 rounds for time:20 Wall Ball Shot 20/1430 Russian Kettlebell Swing 53/3540 Sit-up _________________________ STRONGFITCycle

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W.O.D.s
August

Saturday 12/24/22

SLEDS4 rounds: (increase weight each round) 40yd Backward Drag40yd Sled Pull 40yd Sled Push 40yd Sled Pull80yd Reovery Walk 80yd Farmers Walk 80yd Recovery Walk  ________________________ WEIGHTLIFTING Muscle Snatch Build to a

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W.O.D.s
August

Friday 12/23/22

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat (rest 1:00 between AMRAP’s) _________________________ STRONGFIT Cycle 3/Week 2Deadlift 4(L) 4(M) 4(MH) 4(H)  3 rounds:No

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W.O.D.s
August

Thursday 12/22/22

UPPER BODY “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”Biceps Curl  *Cumulative Sets”1. Select a

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W.O.D.s
August

Wednesday 12/21/22

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  3 rounds for total reps + calories:1:00 Assault Bike 1:00 Toes through Rings 1:00 Kettlebell Swing 53/351:00

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W.O.D.s
August

Tuesday 12/20/22

CROSSFIT Incline Bench Press6(L) 6(M) 6(MH) 6(H) For time: 5 Wall Walk 50 Double Under 25 Ring Dip 50 Double Under 50 Pull-up 50 Double Under 25 Ring Dip 50 Double Under 5 Wall Walk 

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W.O.D.s
August

Monday 12/19/22

CROSSFIT 4 rounds:4 Front Squat + 4 Back Squat (make consistent increases) “Christine”3 round for times: 500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 _________________________________ STRONGFIT Cycle 3/Week 2Bench Press 5(L)

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W.O.D.s
August

Saturday 12/17/22

SLEDSFor load:200yd Backwards Drag 200yd Recovery Walk 200yd Sled Pull 200yd Recovery Walk 200yd Sled Push  ___________________________- WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Increase weight each set) 

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W.O.D.s
August

Friday 12/16/22

CROSSFIT For total reps:Every 1:00 for 10:00 Odd min: Handstand Push-up Even min: 8 Bent Barbell Row *start every minute with 20 double under.(choose reps prior to start. unbroken) 

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W.O.D.s
August

Thursday 12/15/22

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 12/14/22

CROSSFIT Turkish Get-up Build to a heavy set of 1 (both sides)  2 rounds for time: 30 Calorie Row 15 Toes Through Rings 30 Double Under 15 Parellette Pass Through 30 Calorie

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W.O.D.s
August

Tuesday 12/13/22

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H) AMRAP 12:00 3 Ring Dip6 Pull-up9 Kettlebell Swing 53/35 __________________________ STRONGFITCycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest

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W.O.D.s
August

Monday 12/12/22

CROSSFIT 4 rounds:5 Front Squat + 5 Back Squat (make consistent increases) 2 rounds with a partner for time: 200m Farmers Walk 53/35200m Sled Pull 90/452000m Row (share work

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W.O.D.s
August

Saturday 12/10/22

SLEDSContinue until failure…20yd Sled PULL(add a plate each pull. no rest.) 200yd Recovery walk  Continue until failure…20yd Sled PUSH(add a plate each pull. no rest.)

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W.O.D.s
August

Friday 12/9/22

CROSSFIT Tempo Back Squat (:04 ecc) 4(L) 4(M) 4(MH) 4(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 3Trap Bar Deadlift 8(L) 6(M) 6(MH) 4(H)  Good

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W.O.D.s
August

Thursday 12/8/22

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 6 Tempo Decline Chest Press (:04 ecc) (alternate rounds with a partner)  3 rounds: No rest between

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W.O.D.s
August

Wednesday 12/7/22

CROSSFIT Trap Bar Deadlift 4(L) 4(M) 4(MH) 4(H)  AMRAP 9:001-2-3-4-5-6-7….Power Clean 95/65Thruster Shoulder to Overhead  _____________________________ STRONGFIT Cycle 2/Week 3Tempo Lat Pulldown (:04 ecc) 8(L) 8(M) 8(MH) 8(H)  Tempo Weighted

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W.O.D.s
August

Tuesday 12/6/22

CROSSFIT For total reps Every 1:00 for 10:00Odd min: Handstand Push-up Even min: Strict Pull-up *start every minute wityh 20 double under.(choose reps prior to start. unbroken)  3 rounds

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W.O.D.s
August

Monday 12/5/22

CROSSFIT Tempo Bench Press (:04 ecc) 4(L) 4(M) 4(MH) 4(H)  3 rounds for time: 25 Calorie Row 25 Wall Ball Shot 20/14 25 Kettlebell Swing 53/35 ___________________________ STRONGFIT Cycle 2/Week 3Tempo

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W.O.D.s
August

Saturday 12/3/22

SLEDS4 rounds: 80m Sled Pull 135/9040yd Backward Drag 135/90200m Recovery Jog  __________________________ WEIGHTLIFTING Every 1:00 for 10:001 Power Snatch + 1 Snatch (Don’t exceed 70%) Every 1:00 for

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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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GETTING STARTED IS EASY!

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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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