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

WORKOUT OF THE DAY

Tuesday 12/3/19

CrossFit For load:Every 1:00 for 10:00Odd min: 1 Weighted Pull-up Even min: 1 Weighted Dip (make consistent increases) “Fran”For time:21-15-9 Thruster 95/65Pull-up __________________________ Competitor For

Read More »

Monday 12/2/19

CrossFit For load: Every 2:00 for 10:00 2 Front Squat (make consistent increases) Tabata Russian Kettebell Swing 70/53 (rest 1:00) Tabata Box Jump Over 24/20

Read More »

Saturday 11/30/19

7:00a Competitor7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________________ Upper Body10-12-14-16 (decreasing load)No rest between exercises.Wide Chest Pec Deck (alternate rounds

Read More »

Tuesday 11/26/19

CrossFit For load:Every 1:00 for 10:00Odd min: 2 Weighted Pull-up Even min: 2 Weighted Dip(make consistent increases) AMRAP 10:001000m Row 50 Hand Release Push-up 30

Read More »

Monday 11/25/19

CrossFit For load:Every 2:00 for 10:004 Front Squat (make consistent increases) 5 rounds for time:5 Deadlift 275/185 10 Bar Facing Burpee______________________ Competitor Snatch Build to

Read More »

Friday 11/22/19

CrossFit For load:Every 2:00 for 10:006 Sumo Deadlift (make consistent increases) AMRAP 20:003 Bar Muscle-up 9 Burpee27 Double under ______________________________ Competitor Power Snatch Build to

Read More »

Thursday 11/21/19

Upper Body 3 rounds:No rest between exercises.12-15 Pec Deck 8-12 Wide Chest 8-12 Multi-Triceps (alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Flex

Read More »

Wednesday 11/20/19

CrossFit 3 rounds:1:00 Plank Hold1:00 Rest 4 rounds for time: (slowest is score)500m Row (rest 3:00)________________________________________ Competitor 3 rounds:1:00 Plank Hold1:00 Rest Hang Clean (BK)

Read More »

Tuesday 11/19/19

CrossFit For load: Every 1:00 for 10:00 Odd min: 3 Weighted Pull-up Even min: 3 Weighted Dip(make consistent increases. unbroken) For time: 21-18-15-12-9-6-3 Shouder to

Read More »

Monday 11/18/19

CrossFit For load: Every 2:00 for 10:00 6 Front Squat (make consistent increases) 3 rounds for total reps: 1:00 Box Jump Over 24/20 1:00 Single-Arm

Read More »

Saturday 11/16/19

7:00a Competitor 7:30a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit11:00 Gym Cleaning Party ____________________ Upper Body Choose a load that allows for 6-8

Read More »

Friday 11/15/19

CrossFit For load:Every 2:00 for 10:008 Sumo Deadlift (make consistent increases) For time:25 Dumbbell Thruster 50/3550 Pull-up 25 Dumbbell Thruster _______________________________ CompetitorPower Snatch Build to

Read More »

Thursday 11/14/19

Upper Body10-8-6-15No rest between exercises.Shoulder PressSeated Row Seated Dip (alternate rounds with a partner) 10-8-6-15No rest between exercises.Front Pulldown Chest PressLow Row (alternate rounds with

Read More »

Wednesday 11/13/19

CrossFit For time: 2k Row ~then~ 5 rounds: 15 Box Jump 24/20 25 Sit-up __________________________________ Competitor No measure: 150-250-350-450-350-250-150 Row (alternate intervals with a partner)

Read More »

Tuesday 11/12/19

CrossFit For load:Every 1:00 for 10:00Odd min: 4 Weighted Pull-upEven min: 4 Weighted Dip(make consistent increases) 3 rounds for total reps:AMRAP 3:0010 Hand Releae Push-up

Read More »

Monday 11/11/19

CrossFit For load:Every 2:00 for 10:008 Front Squat 10 rounds for time:3 Power Clean 155/1055 Toes to Bar 7 Burpee______________________ Competitor Snatch Build to a

Read More »

Saturday 11/9/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________ Upper Body 3 rounds:No rest between exercises.8-12 Pec Deck 8-12 Wide

Read More »

Thursday 11/7/19

CrossFit 10-8-6 No rest between exercises.Shoulder Press Tempo Upright Row (:04 ecc) Seated Dip (alternate rounds with a partner)10-8-6 No rest between exercises.Front Pulldown Tempo

Read More »

Wednesday 11/6/19

CrossFit & Competitor 10 rounds for total reps:1:00 Row :15 Rest :30 Burpee to a plate :15 Rest _____________________ Weightlifting Clean from blocks (AK)70% 1×375%

Read More »

Tuesday 11/5/19

CrossFit For load:Single-Arm Dumbbell Press (each arm) 8-8-8-8(make consistent increases) For time:27-21-15-9Single-Arm Dumbbell Snatch 50/35Box Jump Over 24/20_______________________________ Competitor For load:Single-Arm Dumbbell Press (each arm)

Read More »

Monday 11/4/19

CrossFit For load:Suite Case Deadlift (single-arm) 8-8-8-8(make consistent increases) 3 rounds for time:800m Run 30 Wall Ball Shot 20/1430 Pull-up ___________________________________________ Competitor At 70% of

Read More »

Saturday 11/02/19

7:00a Competitor 7:30a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 6:30p Costumes & Cornhole_______________________ Upper Body 5 rounds: (constant load)10 Shoulder Press10 Upright

Read More »

Thursday 10/31/19

Halloween Hours8:00a-12:00pNo Evening Hours Upper Body For load:Tempo Single-Arm Front Pulldown (:03 ecc/:03 con) 8-6-4(make consistent increases) For load:Tempo Horizontal Chest Press (:03 ecc/:03 con)

Read More »

Wednesday 10/30/19

CrossFit For time:10-20-30-40Calorie Row Sit-up Russian Kettlebell Swing 53/35Double under ________________________________ Competitor No measure:400m Run 21 Burpee400m Run 15 Burpee400m Run 9 Burpee _________________________________ Weightlifting

Read More »

Tuesday 10/29/19

CrossFit For load:Jerk 3-3-3-3-3(make consistent increases)AMRAP 15:003 Wall Walk 6 Hand Release Push-up9 Toes to Bar ______________________ Competitor For load:Every 1:00 for 10:002 Power Clean

Read More »

Monday 10/28/19

CrossFit For load:Back Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:400m Run 21 Box Jump 24/2015 Thruster 95/65______________________ Competitor At a moderate load:Overhead Squat 12-9-6-3(make

Read More »

Saturday 10/26/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams ______________________________ Upper Body

Read More »

Thursday 10/24/19

Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a partner)

Read More »

Wednesday 10/23/19

CrossFit 8 rounds time: (slowest is score)Start a round every 4:00200m Run 15 Ball Slam 20/1410 Burpee to a plate_______________________ Competitor 4 rounds no measure:500m

Read More »

Tuesday 10/22/19

CrossFit For load:Push Press 5-5-5-5-5(make consistent increases) For time:30 Handstand Push-up 50 Pull-up 70 Russian Kettlebell Swing 70/53____________________ Competitor 10 rounds no measure:10 Calorie Ski

Read More »

Monday 10/21/19

CrossFit For load:Front Squat 5-5-5-5-5(make consistent increases) AMRAP 15:00 10 Calorie Row 10 Wall Ball Shot 20/1410 Box Jump 24/20 ______________________ Competitor For load:Every 1:00

Read More »

Saturday 10/19/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________ Upper Body 10-12-14-16 (decreasing load)No rest between exercises.Chest PressPec Deck Shoulder

Read More »

Thursday 10/17/19

Upper Body 9-12-15 (descending load)Tempo Pec Deck (:04 ecc)Tempo Wide Chest (:04 ecc)(alternate rounds with a partner) 9-12-15 (descending load)Tempo Pullover (:04 ecc)Tempo Front Pulldown

Read More »

Wednesday 10/16/19

CrossFit & Competitor “Partner Jerry”For time: 2x 800m Run 2x 1000m Row 2x 800m Run (alternate intervals with a partner. both complete two of each

Read More »

Tuesday 10/15/19

CrossFit For time:50-40-30-20-10Kettlebell Swing 53/35Push-up__________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg At 70% of 1RMEvery 1:00 for 10:002 Clean &

Read More »

Monday 10/14/19

CrossFit For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3 rounds for time:10 Front Squat 135/9520 Pull-up40 Double under_______________________________ Competitor For load:Overhead Squat 5-5-5-5-5(make consistent increases) 3

Read More »

Saturday 10/12/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________ Upper Body 2 rounds:No rest between exercises.9 Pullover 12 Supinated Pulldown

Read More »

Friday 10/11/19

“Everybody starts at the top, and then has the problem of staying there. Lasting accomplishment, however, is still achieved through a long, slow climb and

Read More »

Thursday 10/10/19

Upper Body 3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Tempo Wide Chest (:04) 8 Tempo Multi-Triceps (:04)(alternate rounds with a partner)

Read More »

Wednesday 10/9/19

CrossFit 2 rounds::45 Side Plank (left):15 Rest :45 Side Plank (right):15 Rest :45 Hollow Hold :15 Rest “Annie”For time:50-40-30-20-10Double underSit-up __________________ Competitor 2 rounds::45 Side

Read More »

Tuesday 10/8/19

For time:1 Mile Run 5 rounds for time:7 Pull-up 7 Thruster 95/657 Burpee to a 6″ reach __________________ Competitor For time:1 Mile Run For total

Read More »

Monday 10/7/19

Barbell Cycling Power Clean 10-10-10(focus: speed & efficiency) For time:1000m Row 50 Hand Release Push-up 30 Deadlift 275/185_________________ Competitor Barbell Cycling Power Clean & Jerk

Read More »

Saturday 10/5/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _______________________ Upper Body 3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck

Read More »

Friday 10/4/19

CrossFit For load: (constant load)Every 2:00 for 10:002 Clean + 2 Front Squat AMRAP 6:0030 Wall Ball 20/1460 Double under30 Russian Kettlebell Swing 70/53 (rest

Read More »

Thursday 10/3/19

Upper Body 15-12-10-8No rest between exercises.Wide Chest PressSeated Cable Row (alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressUpright Row (alternate rounds with a

Read More »

Wednesday 10/2/19

CrossFit 3 rounds::45 Plank :15 Rest :45 L-Sit :15 Rest :45 Flutter Kick:15 Rest 3 rounds for time:1000m Row800m Run (rest 2:00 between rounds)______________________ Competitor

Read More »

Tuesday 10/1/19

CrossFit “Candy”5 rounds for time:20 Pull-up40 Push-up 60 Air Squat _________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg AMRAP 10:003 Ring

Read More »

Monday 9/30/19

CrossFit For load:Overhead Squat 10-10-10(make consistent increases) AMRAP 15:0020 Burpee 200m Farmers Walk 53/3520 Box Jump 24/20____________________________ Competitor For load:Overhead Squat 10-10-10(make consistent increases) AMRAP

Read More »

Saturday 9/28/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Iron Athlete Gymnastics Clinic _________________________ Upper Body 10-8-6-15No rest between exercises.Pec

Read More »

Friday 9/27/19

CrossFit For load:Every 1:00 for 10:002 Thruster (from rack)(make consistent increases) AMRAP 8:008 Box Jump 24/208 Toes to Bar 8 Shoulder to Overhead 95/65___________________ Competitor

Read More »

Thursday 9/26/19

Upper Body 10-12-4-16 (descending load)No rest between exercises.Chest PressDumbbell Fly (alternate rounds with a partner) 10-12-14-16 (descending load)No rest between exercises.Seasted Row Bent Lateral Raise

Read More »

Wednesday 9/25/19

CrossFit With a partner for time:50-40-30-20-10Calorie RowDouble under Burpee Double under ____________________________ Competitor 5 rounds no measure:200m row 100m Assault AirRunner(alternate intervals with a partner)

Read More »

Tuesday 9/24/19

CrossFit “Lynne”5 rounds for total reps:Bench Press (bw/.66 bw)Pull-up(rest 3:00 between rounds)_____________________ Competitor 6 rounds no measure:10 Calorie Ski Erg10 Calorie Assault Bike 10′ Hand

Read More »

Monday 9/23/19

CrossFit Skill Kipping For time:800m Run 25 Air Squat15 Kettlebell Swing 53/35400m Run 50 Air Squat 30 Kettlebell Swing 200m Run 75 Air Squat 45

Read More »

Saturday 9/21/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body For load:Front Pulldown 8-8-8(alternate sets with a partner) For

Read More »

Friday 9/20/19

CrossFit For load:Every 1:00 for 10:001 Power Clean + 1 Hang Power Clean (make consistent increases) AMRAP 15:009 Deadlift 155/10512 Hand Release Push-up 15 Calorie

Read More »

Thursday 9/19/19

Upper Body 15-12-9No rest between exercises.Shoulder PressChest PressSeated Dip (alternate rounds with a partner) 15-12-9No rest between exercises.Front Pulldown Seated Row Upright Row (alternate rounds

Read More »

Wednesday 9/18/19

CrossFit For load:Front Squat 1-1-1-1-1(make consistent increases) For time:50 Wall Ball 20/1450 Kettlebell Swing 53/3550 Box Jump 24/20___________________________ Competitor 2 rounds no measure:25 Burpee 25

Read More »

Tuesday 9/17/19

CrossFit 5 rounds for load + reps:3 Bench PressMax Strict Chin-up (rest 2:00 between rounds) For time:10-9-8-7-6-5-4-3-2-1Handstand Push-upToes to Bar (alternate rounds with a partner)

Read More »

Monday 9/16/19

CrossFit SkillRope Climb 4 rounds for total reps:4:00 AMRAP400m Run 15 BurpeeMax Rope Climb (rest 2:00 between AMRAP’s) ______________________ Competitor For load:Every 1:00 for 10:001

Read More »

Saturday 9/14/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _______________________ Upper Body 2 rounds:No rest between exercises.15 Shoulder Press15 Seated Row

Read More »

Friday 9/13/19

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases) AMRAP 10:0015 Thruster 75/5530 Double under________________________ Competitor For load:Every 1:00 for

Read More »

Thursday 9/12/19

Upper Body 3 rounds:No rest between exercises.8 Supinated Pulldown10 Dumbbell Bench Press12 Bent Lateral Raise(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Standing

Read More »

Wednesday 9/11/19

CrossFit 5 rounds for load:2 Front Squat + 2 Back Squat (make consistent increases) 3 rounds for time:400m Run 30 Box Jump 24/20 30 Russian

Read More »

Tuesday 9/10/19

CrossFit 5 rounds for load + reps:5 Bench PressMax Strict Pull-up (rest 2:00 between rounds) 5 rounds for time:|5 Shoulder to Overhead 155/10510 Burpee Over

Read More »

Monday 9/9/19

CrossFit Skill Rope Climb For time: 30 Toes to Bar 50 Single-Arm Dumbbell Snatch 50/3570 Calorie Row 50 Single-Arm Dumbbell Snatch30 Toes to Bar _________________

Read More »

Saturday 9/7/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________ Upper Body 15-12-9 No rest between exercises.Pec Deck Wide Chest Press(alternate

Read More »

Friday 9/6/19

CrossFit For load:Every 1:00 for 10:002 Cluster(make consistent increases) 5 rounds for time:7 Deadlift 225/15521 Air Squat7 Handstand Push-up______________________Competitor At a moderate load:Snatch Push Press

Read More »

Thursday 9/5/19

Upper Body Final week of this workout. Push the weight. For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest

Read More »

Wednesday 9/4/19

CrossFit 5 rounds for load:3 Front Squat + 3 Back Squat (make consistent increases) For time:500m Row50 Sit-up400m Row 40 Toes to Bar 300m Row30

Read More »

Tuesday 9/3/19

CrossFit 4 rounds for load + reps:8 Bench Press Max Rep Strict Pull-up (rest 2:00 between rounds) AMRAP 8:008 Hand Release Push-up 8 Dumbbell Snatch

Read More »

Monday 9/2/19

Labor Day Hours:8:00a-11:00a Open Gym ___________________ Competitor No measure:1 Mile Run Snatch Build to a heavy set of 1 (not max) 85% of heavy set:

Read More »

Saturday 8/31/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 2 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Pullover

Read More »

Friday 8/30/19

CrossFit For load:Every 1:00 for 10:00 1 Clean & Jerk (make consistent increases) “Fight Gone Bad” 3 rounds for total reps:1:00 Wall Ball Shot 20/141:00

Read More »

Thursday 8/29/19

Upper BodyAdjust the load from last week. If you completed 50 reps, increase load.If you failed to complete 50 reps, repeat the same load or

Read More »

Wednesday 8/28/19

CrossFit 4 rounds for load:4 Front Squat + 4 Back Squat (make consistent increases) For time: 12 DBall Over the Shoulder 150/8050 Double under 9

Read More »

Tuesday 8/27/19

CrossFit Pull-up Pyramid3-5-7-5-3(pull-up & chin-up) 3 rounds for time:200m Single-Arm Dumbbell Farmers Carry 50/3525 Goblet Squat 53/3525 Hand Release Push-up ______________________ Competitor 6 rounds no

Read More »

Monday 8/26/19

CrossFit For load:Every 1:00 for 10:001 Snatch (make consistent increases) For time:20 Handstand Push-up 30 Toes to Bar 40 Kettlebell Swing 53/3550 Burpee to a

Read More »

Saturday 8/24/19

7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Super Incline Press8-12 Pec

Read More »

Friday 8/23/19

CrossFit Clean & Jerk Build to a heavy set of 2 4 rounds for total reps:AMRAP 2:30400m Run Max Wall Ball Shot 20/14(rest 2:30 between

Read More »

Thursday 8/22/19

Upper Body For load:50 Rep Bench Press(3 sets to complete 50 reps. no more than 2:00 rest between sets) For load:50 Seated Row (3 sets

Read More »

Wednesday 8/21/19

CrossFit For Time:50 Burpees to 6”100 Double Unders2000m Row100 Double Unders50 Burpees to 6”__________________ Competitor No measure:300-250-200-150-100-50Assault Air Runner(alternate intervals with a partner) Clean Build

Read More »

Tuesday 8/20/19

CrossFit Pull-up Pyramid1-2-3-4-5-4-3-2-1(pull-up / chin-up) 4 rounds for time:10 Front Squat 135/9520 Russian Kettlebell Swing 70/53________________ Competitor 5 rounds no measure:250m Row 200m Run For

Read More »

Monday 8/19/19

CrossFit Snatch Build to a heavy set of 2 AMRAP 18:0015 Box Jump 24/2012 Push Press 115/859 Toes to Bar ______________________ CompetitorSnatch Build to a

Read More »

Saturday 8/17/19

7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body 15-12-9Shoulder PressLateral Raise Seated Dip (alternate rounds with a partner) 15-12-9Front

Read More »

Friday 8/16/19

CrossFit Clean & Jerk Build to a heavy set of 3 For time:21-15-9Overhead Squat 95/65Chest to Bar Pull-up _________________ Competitor 5 rounds no measure:150m Assault

Read More »

Thursday 8/15/19

Upper Body Close Grip Bench Press 4-4-4-4-4(make consistent increases. stop prior to failure) Bent Barbell Row 10-8-6-15(make consistent increases. stop prior to failure) Weighted Dip

Read More »

Wednesday 8/14/19

CrossFit 8 rounds for time: (slowest is score) 200m Run 15/10 Push-up 10 Kettlebell Swing 53/35(start rounds every 4:00)____________ Competitor For total reps:Every 1:00 for

Read More »

Tuesday 8/13/19

CrossFit Pull-up Pyramid2-3-2-4-2-3-2 For time:500/400m Row 50 Box Jump Over 24/20500/400m Row ______________ Competitor For load:Every 1:00 for 10:001 Snatch Pull + 1 Snatch +

Read More »

Monday 8/12/19

CrossFit Snatch Build to a heavy set of 3 AMRAP 7:00 3-6-9-12-15…Thruster 95/65Burpee Over the Bar_____________________ Competitor For time:800m Run 200m Farmers Walk 53/35600m Row

Read More »

GETTING STARTED IS EASY!

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

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

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

Having had no athletic background, I discovered CrossFit/Olympic weightlifting as a masters athlete. I developed an instant love of fitness and lifting, and it was life-changing for me and my family. My interest in wellness and my passion for teaching children inspired Iron Kidz—a fitness program for children and teens to learn foundational principles for health, fitness, and lifting. I am a full-time RN and a mom of three busy kids. I coach and compete when time allows. I love my CrossFit community like family and spend most of my free time with the friends and coaches I’ve met in the last eight years.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

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

CHARLIE MOLINA

COACH

Charlie grew up competing in wrestling throughout high school and college. After graduation, his desire to compete did not diminish and he continued with Brazilian Jujitsu, earning his Muay Thai shorts through Fairtex. In 2007, his friend Brian Garmon introduced Crossfit as the fitness program for clients at their work and asked him to assist. This introduction changed his life. Charlie has extensive experience working with de-conditioned and special needs populations which has aided him in developing into an attentive and patient coach who thoroughly enjoys helping those under his watch meet their personal goals. Safety, functionality, and then intensity are mottos that he preaches in his 101 classes.

Education & Certifications

Bachelor Science Psychology Adams State College 1999
Master Science Psychology University of Phoenix 2010
Level 1 certified crossfit coach 2008 re-certified 2011
Crossfit mobility certified 2010
Crossfit kettlebell certified 2009

CHRIS SKOWRONSKI

COACH

Chris is originally from a small ranching town in the foothills of Northern California where there’s not much to do but lift weights and play football! He joined the Navy in 2010 and was fortunate enough to deploy twice to the Arabian Gulf and then forward deployed to Guam (in the Marianas Islands) for the remainder of his service. Along the way he helped his fellow service members to pass physical fitness standards as well as helped others learn the benefits of heavier resistance training. Stating “There’s more to life than running!” In 2016 he left the military to pursue a Sport Science degree from Arizona State University, and will graduate in Fall 2020. Chris has continuously grown his coaching skills since 2016 by becoming certified as a trainer, starting a strength training company, Ragnarok Performance, and is currently interning at ASU Sport Performance and East Valley Strength & Conditioning.

Chris prides himself on being a strong geek, “I love to lift things up and put them down, but I will also watch the original Star Wars, or play video games if there’s time!” Currently he likes to compete in Strongman events throughout the year, with a recent best of a second place finish February 2020. Powerlifting is another love of his, but will admit it’s been a while since his last formal competition. However, he hopes to change that soon!

Education & Certifications

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

SAM LEEHE

COACH

I’ve been a personal trainer since 2008. I’ve helped people lose weight and keep it off; gain weight and strength; get ready for CrossFit, weightlifting, and powerlifting competitions; and I’ve helped a lot of people become fitter and healthier. Everyone has the potential to be where they want to be; sometimes they need a helping hand to get there. I’ve been able to provide that through nutritional counseling, skill work, personal programming, and everything in between.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

CrossFit Level 1 since 2010
CrossFit Level 2 since 2019
CrossFit Weightlifting Level 2 since 2014
CrossFit Mobility and Movement since 2013
USAW-1 since 2013

AUGUST SCHMIDT

OWNER/COACH

The two things that I love most about coaching are the people and the beauty of the sport. Everything boils down to relationships; the coach-athlete relationship is very special. A coach has the privilege of mentoring athletes, and the right coach can be a life-changing influence. Coaches have the opportunity to teach people how to approach problems, and how to work in structured and focused ways towards accomplishing their goals. Possibly most important of all, the coach creates the culture of the team. The coach can teach athletes how to treat people, how to build people up, and how to create a culture for the betterment of everyone on the team.

Education

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

CERTIFICATIONS

National Strength & Conditioning Association, CSCS 2000
USA Weightlifting Club Coach, 2001
CrossFit Level 1 Instructor, 2009
USA Weightlifting National Coach, 2012
Iron Athlete Weightlifting Coach, 2016

COACHING Experience

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

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016 5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)
USPA Masters National Champion 100kg (45-49) 2022

HOLD POLICY

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

CANCELLATION POLICY

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

MEMBERSHIP CANCELLATION REQUEST

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

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

8 N Roosevelt Ave Chandler Arizona 85226

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.