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

WORKOUT OF THE DAY

W.O.D.s
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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
aschmidt@cox.net

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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Tuesday 8/9/22

CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for time:30/24 Calorie Assault Bike20 Toes to Bar10 Burpee(1:00 rest between rounds)_____________________STRONGFITCycle 4/Week 1Back Squat10(L) 8(M) 6(H) 15(MH)

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Monday 8/8/22

CROSSFITFor load:Single-Arm DB Press 8-8-8-8-8*follow each set with 8 DB Bent Row For time:30 Pull-up500m Row21 Thruster 75/551000m Row21 Thruster500m Row30 Pull-up__________________________STRONGFITCycle 4/Week 1Bench Press10(L)

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SATURDAY 8/6/22

SLEDS4 rounds:40yd Backward Sled Drag 135/9040yd Sled Pull40yd Sled Push200yd Recovery Jog________________________WEIGHTLIFTINGSnatchBuild to Opener (approx. 92%) Clean & JerkBuild to Opener (approx. 92%) “Nothing splendid

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Friday 8/5/22

CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) 7 rounds for time: 7 Deadlift 225/155 21 Double Under ______________________ STRONGFIT Cycle 4/Week 1 Deadlift

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Thursday 8/4/22

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

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Wednesday 8/3/22

CROSSFIT 3 rounds for quality: 15 Weighted Sit-up 10 Single-Arm/Single-Leg V-up 5 Alligator Roll With a partner for time: 60 Box Jump Over 24/20 30

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Tuesday 8/2/22

CROSSFIT Power Clean 3(L) 3(M) 3×3(MH) 2 rounds for time: 30/20 Calorie Row 50 Sit-up 30/20 Calorie Assault Bike 90′ DB Walking Lunge 50/35 (1x

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Monday 8/1/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases. unbroken) For time: 35 Wall

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Saturday 7/30/22

7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  _____________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90%

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Friday 7/29/22

CROSSFIT For load: Back Squat 5-5-5-5-5 (make consistent increases) “Grace” For time: 30 Clean & Jerks 135/95 ________________________ STRONGFIT Cycle 3/Week 3 Rack Pull (BK)

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Thursday 7/28/22

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

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Wednesday 7/27/22

CROSSFIT For quality: 21-15-9 Single-Leg Toes to Bar Russian Twist (over and back is one) V-up AMRAP 20:00 with a partner: 2 Wall Walk 6

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Tuesday 7/26/22

CROSSFIT For time: 15 Russian KBS 70/44 30 Double under 300m Row 20 Russian KBS 70/44 40 Double under 300m Row 25 Russian KBS 70/44

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Monday 7/25/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip (make consistent increases. unbroken) For time: 30 Calorie

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Saturday 7/23/22

7:00a Competitor 7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym _______________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 180/135 (alternate shuttles with

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Friday 7/22/22

CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “DT Meets Cindy” 5 rounds for time: 1 round – 12 Deadlift 115/85 9 Hang Power

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Thursday 7/21/22

UPPER BODDY 15-12-10-8 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 15-12-10-8 No rest between exercises. Shoulder Press Lat Pulldown

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Wednesday 7/20/22

CROSSFIT For quality: 4-8-12-16-12-8-4 Single-Arm/Single-Leg V-up Mountain Climber (each leg) Side Crunch (total) 3 rounds for time: 60 Double Under 40 Sit-up 20 Steps Overhead

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Monday 7/18/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip (make consistent increases. unbroken) AMRAP 5:00 10 Box

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Saturday 7/16/22

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ________________________ SLEDS For time: 80yd Sled Push 135/90 10yd Sled Push 70yd

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Friday 7/15/22

CROSSFIT For load: Back Squat 3-3-3-3-3 (make consistent increases) “Fran” For time: 21-15-9 Thruster 95/65 Pull-up _______________________ STRONGFIT Cycle 3/Week 1 Rack Pull (BK) 5(L)

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Thursday 7/14/22

UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power

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Wednesday 7/13/22

CROSSFIT For quality: 100 Flutter Kick (total) 2:00 Plank Hold 100 Supine Leg Criss Cross (total) AMRAP 16:00 with a partner: 12-16-20-24-etc… KB Swing 53/35

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Tuesday 7/12/22

CROSSFIT 5 rounds for time: 9 Toes to Bar 15 Wall Ball 20/14 21 Push-up AMRAP until failure… :40 12/9 Calorie Row :20 Rest (workout

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Monday 7/11/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 4 Weighted Pull-up Even min: 4 Weighted Dip (make consistent increases. unbroken) For time: 30/20 Calorie

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Saturday 7/9/22

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym ____________________ SLEDS 3 rounds: 20yd Sled Push Shuttle 135/90 40yd Sled Push

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Friday 7/8/22

CROSSFIT For load: Back Squat 5-5-5-5-5 (make consisent increases) “Fight Gone Bad” 3 rounds for total reps: 1:00 Wall Ball 20/14 1:00 Sumo Deadlift High

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Thursday 7/7/22

UPPER BODY 3 rounds: No rest between exercises. 8 Dynabody Power Press Low Grip (M) 8 Dynabody Power Press Mid Grip (M) 8 Dynabody Power

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Wednesday 7/6/22

CROSSFIT For quality: 70 Bicycle Crunch 50 Plank Jack 30 V-up With a partner for time: 50 Hand Release Push-up 40 Deadlift 185/125 30 Toes

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Tuesday 7/5/22

CROSSFIT AMRAP 20:00 500m Row 40 Sit-up 30 KB Swing 53/35 With a partner for calories: 1:00 Ski Erg (split) 1:00 Rest 1:00 Assault Bike

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Monday 7/4/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: 5 Weighted Pull-up Even min: 5 Weighted Dip (make consistent increases. unbroken) “1776” 4 rounds for

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Saturday 7/2/22

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  _____________________ SLEDS 5 rounds: 20yd Sled Push Shuttle 225/180 (alternate shuttles with

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Friday 7/1/22

CROSSFIT For load: Back Squat 6-6-6-6 (make consistent increases) “Christine” 3 rounds for time: 500m Row 12 Deadlift (bodyweight) 21 Box Jump 24/20 ____________________ STRONGFIT

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Thursday 6/30/22

UPPER BODY 3 rounds: No rest between exercises. 15 Machine Lateral Raise (M) 15 Machine Rear Delt Fly (M) (alternate rounds with a partner) 3

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Tuesday 6/28/22

CROSSFIT For time: 50/40 Calorie Row 40 Burpee Over Bar 30 Power Clean 135/95 For calories: 1:00 Assault Bike ___________________________ STRONGFIT Cycle 2/Week 2 Pause

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Monday 6/27/22

CROSSFIT For load: Every 1:00 for 10:00 Odd min: Weighted Pull-up Even min: Weighted Dip (unbroken) AMRAP 12:00 3 Wall Walk 15 DB Snatch 50/35

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Saturday 6/25/22

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym  ______________________ SLEDS 20yd Sled Push Shuttle 135/90 40yd Sled Push Shuttle 20yd

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Friday 6/24/22

CROSSFIT For load: Front Squat 1-1-1 For load: Push-Press 1-1-1 For load: Deadlift 1-1-1 ___________________ STRONGFIT Cycle 2/Week 1 Pause Deadlift (BK) 3(L) 3(M) 3(MH)

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Thursday 6/23/22

UPPER BODY “Rest Pause Sets” Incline Chest Press “Rest Pause Sets” Pec Deck “Rest Pause Sets” Machine Dip “Rest Pause Sets” Lat Pulldown “Rest Pause

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Wednesday 6/22/22

CROSSFIT For time: 10 Hand Release Push-up 10 Russian KB Swing 70/44 :20 Plank 20 Hand Release Push-up 20 Russian KBS :40 Plank 30 Hand

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Tuesday 6/21/22

CROSSFIT 4 rounds at a moderate load: 8 Pull-up 8 Dip (add weight if possible. may substitute machines) 7 rounds for time: 7 Toes to

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Monday 6/20/22

CROSSFIT For time: 500m Row 10 Power Clean 135/95 30 Burpee Over the Bar 10 Power Clean 500m Row ____________________ STRONGFIT Cycle 2/Week 1 Tempo

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Saturday 6/18/22

7:00a Competitor  7:00a Strongman 7:00a Sleds 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING Power Snatch + Drop Snatch Build to a moderate set

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Friday 6/17/22

CROSSFIT For load:Deadlift 3-3-3-3-3“Baseline 2.0”For time:500m Row40 Air Squat30 Sit-up20 Push-up20 Pull-up20 Push-up30 Sit-up40 Air Squat500m Row______________________STRONGFIT Cycle 1/Week 4 (peak) Deadlift 5(L) 5(M) 3(MH)

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Thursday 6/16/22

UPPER BODY Chest Press15(L) 12(M) 10(MH) 8(H) Shoulder Press 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M) 10(MH) 8(H) Lat Pulldown 15(L) 12(M) 10(MH) 8(H)

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Wednesday 6/15/22

CROSSFIT With a partner for total time:0:00 – 10:00 to complete200m Run (each – separate)30 Deadlift 185/12590 Wall Ball 20/14 10:00 – 20:00 to complete200m

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Tuesday 6/14/22

CROSSFIT For load: Front Squat 3-3-3-3-3   2 rounds for time: 1000m Row 15 Pull-up 30 DB Snatch 50/35 15 Pull-up 20 Box Step-Over 24/20

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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.

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