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

WORKOUT OF THE DAY

W.O.D.s
August

Tuesday 2/20/24

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

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W.O.D.s
August

Monday 2/19/24

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

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W.O.D.s
August

Saturday 2/17/24

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

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W.O.D.s
August

Friday 2/16/24

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

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W.O.D.s
August

Thursday 2/15/24

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

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W.O.D.s
August

Wednesday 2/14/24

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

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Tuesday 2/13/24

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

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W.O.D.s
August

Monday 2/12/24

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

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W.O.D.s
August

Saturday 2/10/24

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

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W.O.D.s
August

Friday 2/9/24

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

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W.O.D.s
August

Thursday 2/8/24

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

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W.O.D.s
August

Wednesday 2/7/24

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

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W.O.D.s
August

Tuesday 2/6/24

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

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W.O.D.s
August

Monday 2/5/24

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

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W.O.D.s
August

Saturday 2/3/24

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch

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W.O.D.s
August

Friday 2/2/24

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

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W.O.D.s
August

Thursday 2/1/24

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

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W.O.D.s
August

Wednesday 1/31/24

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

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W.O.D.s
August

Tuesday 1/30/24

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

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W.O.D.s
August

Monday 1/29/24

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

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W.O.D.s
August

Saturday 1/27/24

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

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W.O.D.s
August

Friday 1/26/24

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

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W.O.D.s
August

Thursday 1/25/24

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

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W.O.D.s
August

Wednesday 1/24/24

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

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W.O.D.s
August

Tuesday 1/23/24

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

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Uncategorized
August

Monday 1/22/24

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

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W.O.D.s
August

Saturday 1/20/24

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

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W.O.D.s
August

Friday 1/19/24

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

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W.O.D.s
August

Thursday 1/18/24

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

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W.O.D.s
August

Wednesday 1/17/24

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

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W.O.D.s
August

Tuesday 1/16/24

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

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W.O.D.s
August

Monday 1/15/24

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

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W.O.D.s
August

Saturday 1/13/24

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

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W.O.D.s
August

Friday 1/12/24

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

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W.O.D.s
August

Thursday 1/11/24

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

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W.O.D.s
August

Wednesday 1/10/24

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

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W.O.D.s
August

Tuesday 1/9/2024

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

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W.O.D.s
August

Monday 1/8/24

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

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W.O.D.s
August

Saturday 1/6/24

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner)

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W.O.D.s
August

Friday 1/5/24

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

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W.O.D.s
August

Thursday 1/4/23

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

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W.O.D.s
August

Wednesday 1/3/24

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

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W.O.D.s
August

Tuesday 1/2/24

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

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W.O.D.s
August

Monday 1/1/24

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

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W.O.D.s
August

Saturday 12/30/23

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

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W.O.D.s
August

Friday 12/29/23

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

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W.O.D.s
August

Thursday 12/28/23

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

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W.O.D.s
August

Wednesday 12/27/23

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

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Tuesday 12/26/23

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

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W.O.D.s
August

Saturday 12/23/23

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk 53/35(share

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W.O.D.s
August

Friday 12/22/23

CROSSFIT“Angie”For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat ________________________________ STRONGFITWeek 31 round:10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift10m

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W.O.D.s
August

Thursday 12/21/23

UPPER BODYSupinated Pulldown15(L) 12(M) 10(MH) 8(H) 6(Very Heavy) Machine Dip15(L) 12(M) 10(MH) 8(H) 6(VH) Alt Arm Dumbbell Curl (standing)15(L) 12(M) 10(MH) 8(H) Dumbbell Skull Crusher15(L)

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W.O.D.s
August

Wednesday 12/20/23

CROSSFIT3 rounds for quality:7 Hanging Leg Raise14 Weighted Sit-up21 Flutter Kick (each leg) AMRAP 18:0027/21 Calorie Row9 Clean & Jerk 115/753 Wall Walk ________________________________ STRONGFITWeek

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W.O.D.s
August

Tuesday 12/19/23

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH) 8(H)*follow each set with 10 DB Romanian Deadlift 5 rounds for time:12 Single-Arm Devil Press 50/3550 Double Under ______________________________ STRONGFITWeek 3Leg

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W.O.D.s
August

Monday 12/18/23

CROSSFITDumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 10 Bent DB Row For time:40 Burpee Box Jump Over 24/20800m Run40 Toes to Bar _______________________________

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Saturday 12/16/23

SLEDS20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:80m Sled PULL Shuttle 180/135(alternate shuttles

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W.O.D.s
August

Friday 12/15/23

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) For time:240yd Sled Push Shuttle (6x40yds) 135/9060/48 Calorie Assault Bike30 Handstand Push-up _____________________________ STRONGFITWeek 21 round:10

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W.O.D.s
August

Thursday 12/14/23

UPPERBODYChest Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest

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W.O.D.s
August

Wednesday 12/13/23

CROSSFITBanded Strict Pull-up12-12-12-12*follow each set with 12 Strict Dip 3 rounds for time:7 Wall Walk14 Box Jump Over 24/2021 Pull-up _________________________ STRONGFITWeek 23 rounds: (very

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W.O.D.s
August

Tuesday 12/12/23

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH)*follow each set with 12 DB Romanian Deadlift AMRAP 12:0020/16 Calorie Row5 Power Clean 155/105 _____________________________ STRONGFITWeek 2Leg Press15(L) 12(M) 10(MH) 8(H)

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W.O.D.s
August

Monday 12/11/23

CROSSFITDumbbell Bench Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 12 Bent DB Row For time:9-12-15-12-9Wall Ball 20/14Toes to BarWall BallBurpee to 6″ _______________________________ STRONGFITWeek 23

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W.O.D.s
August

Saturday 12/9/23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 200m Farmers Carry 70/44(share with a partner) 5 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with

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W.O.D.s
August

Friday 12/8/23

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) AMRAP 10:0012 Power Snatch 75/556 Toes to Bar _________________________ STRONGFITWeek 11 round:10 Kettlebell Deadlift10m Farmers Walk10

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W.O.D.s
August

Thursday 12/7/23

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

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W.O.D.s
August

Wednesday 12/6/23

CROSSFITBanded Strict Pull-up12-12-12-12*Follow each set with 12 Strict Dip 4 rounds for time:40 Double Under30 Air Squat20 Hand Release Push-ups(1:00 rest after every round) _______________________________

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W.O.D.s
August

Tuesday 12/5/23

CROSSFITBarbell Lunge8(L) 8(M) 8(MH)*Follow each set with 12 DB Romanian Deadlift For time:50/40 Calorie Assault Bike35 Sit-up20 Deadlift 225/15535 Sit-up20 Deadlift35 Sit-up50/40 Calorie Assault Bike

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W.O.D.s
August

Monday 12/4/23

CROSSFITDB Bench Press12(L) 12(M) 12(MH) 12(H)*Follow each set with 15 Bent DB Row “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ____________________________ STRONGFITWeek 13 rounds: (very light)12

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W.O.D.s
August

Saturday 12/2/23

SLEDS3 rounds:80m Backwards Drag Shuttle 135/90(alternate Shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push

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W.O.D.s
August

Friday 12/1/23

CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) “Elizabeth”For time:21-15-9Power Clean 135/95Dip ____________________________ STRONGFITWeek 34 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner)

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W.O.D.s
August

Thursday 11/30/23

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Pushdown *Cumulative Sets1. Select

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W.O.D.s
August

Wednesday 11/29/23

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H) 5 rounds for time:200m Run4 Wall Walk8 Box Jump Over 24/20 _______________________________ STRONGFITWeek 35 rounds:No rest between exercises.8 Supinated Pulldown

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W.O.D.s
August

Tuesday 11/28/23

CROSSFITFront Squat + Back Squat4+4(L) 3+3(M) 2+2(MH) 1+1(H) For time:55/44 Calorie Row55 Pull-up55 Wall Ball 20/1455 Burpee ______________________________ STRONGFITWeek 33 rounds:No rest between exercises.15 Leg

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W.O.D.s
August

Monday 11/27/23

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) AMRAP 10:005-10-15-5-10-15-etc…Push Press 115/75KB Swing 53/35Double Under (x2) _______________________ STRONGFITWeek 3Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up

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Saturday 11/25/23

SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _________________________ WEIGHTLIFTINGCycle 1/Week 2Don’t exceed 75%Every 1:00 for 10:001 Snatch(nail every rep) Don’t exceed 75%Every 1:00 for

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W.O.D.s
August

Friday 11/24/23

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) “Black Friday”For time:800m Run42 Wall Ball 20/1421 Deadlift 225/155200m Burden Run 20/1430 Wall Ball15 Deadlift200m Burden Run 20/1418 Wall Ball9

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W.O.D.s
August

Thursday 11/23/23

GYM CLOSED FOR THANKSGIVING UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12

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W.O.D.s
August

Wednesday 11/22/23

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H) With a partner for time:50 Pull-up100 KB Swing 53/3540 Pull-up100 Burpee to 6″30 Pull-up100 Box Jump 24/2020 Pull-up100 Calorie Assault

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W.O.D.s
August

Tuesday 11/21/23

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 2+2(MH) 2+2(H) AMRAP 9:009 Thruster 95/6527 Double Under __________________________ STRONGFITWeek 23 rounds:No rest between exercises.12 Leg Extension (M)12 Hamstring

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W.O.D.s
August

Monday 11/20/23

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) 5 rounds for reps:AMRAP 2:00200/180m Row15 Push-upMax Power Snatch 95/65(1:00 rest between rounds) _______________________________ STRONGFITWeek 2Alt-Arm DB Bench Press8(L) 8(M)

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W.O.D.s
August

Saturday 11/18/23

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

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W.O.D.s
August

Friday 11/17/23

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 12:0012 Deadlift 225/15515 Toes to Bar18 Wall Ball 20/14 ___________________________ STRONGFITWeek 14 rounds:No rest between exercises.6 Trap Bar Deadlift6

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W.O.D.s
August

Thursday 11/16/23

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Dip (machine or bar)(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row8-12

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W.O.D.s
August

Wednesday 11/15/123

CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H) For time:35 Calorie Assault Bike70 Pull-up (30 Double Unders every time you break)35 Calorie Assault Bike _____________________________ STRONGFITWeek 15 rounds:No

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W.O.D.s
August

Tuesday 11/14/23

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 3+3(MH) 3+3(H) For time:800m Run100 Air Squat50 DB Snatch 50/3530 Burpee Box Jump Over 24/20 ______________________________ STRONGFITWeek 13 rounds:No

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W.O.D.s
August

Monday 11/13/23

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500m Row40 Sit-up30 Shoulder to Overhead 75/5520 Lateral Ball Slam 20/14 ______________________________ STRONGFITWeek 1 (3 week cycles)Alt-Arm

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W.O.D.s
August

Saturday 11/11/23

SLEDS3 rounds:80m Sled PULL Shuttle 135/90(alternate shuttles with a partner) 80m Farmers Walk 70/44 20m Sled PUSH Shuttle 135/9040m Sled PUSH Shuttle60m Sled PUSH Shuttle80m

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W.O.D.s
August

Friday 11/10/23

CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) 10 rounds for time:5 Deadlift 225/15510 Wall Ball 20/14 _____________________________ STRONGFITCycle 4/Week 3Romainian Deadlift8(L) 8(M) 8(MH) 8(H) Complete with as

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W.O.D.s
August

Thursday 11/9/23

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Machine Shoulder Press8 Neutral Grip Machine Shoulder

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W.O.D.s
August

Wednesday 11/8/23

CROSSFITSeated Row12(L) 12(M) 12(MH) 12(H) For time:1000/800m Assault Bike40 Hand Release Push-up120 Double Under40 Hand Release Push-up1000/800m Assault Bike _______________________________ STRONGFITCycle 4/Week 3Dumbbell Shoulder Press8(L)

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W.O.D.s
August

Tuesday 11/7/23

CROSSFITFront Squat + Back Squat4+4(L) 4+4(M) 4+4(MH) 4+4(H) 4 rounds for total reps:AMRAP 4:0015 Box Jump 24/2020 Goblet Lunges (in place) 53/35Max Reps Burpee (in

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W.O.D.s
August

Monday 11/6/23

CROSSFITBench Press8(L) 8(M) 8(MH) 8(H) For time:20-16-12-8-4DB Snatch 50/35 (alt arm)Pull-up _________________________________ STRONGFITCycle 4/Week 3EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete with as

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W.O.D.s
August

Saturday 11/4/23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

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W.O.D.s
August

Friday 11/3/23

CROSSFITTrap Bar Deadlift8(L) 5(M) 3(MH) 3(H) 8(M) For total calories + reps:5:00 Assault Bike4:00 Burpee to 6″3:00 DB Snatch 50/35 (alt. arms)2:00 Sit-up1:00 Box Jump

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W.O.D.s
August

Thursday 11/2/23

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose a weight that you

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W.O.D.s
August

Wednesday 11/1/23

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) 6 rounds for time with a partner:200m Row12 Wall Ball30 Double Under(Alt. rounds with partner – 6 rounds each)

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W.O.D.s
August

Tuesday 10/31/23

CROSSFITFront Squat5(L) 3(M) 3(MH) 2(H) AMRAP 10:0015 Push-ups50′ Farmer Carry 70/5310 Toes to Bar50′ Farmer Carry __________________________________ STRONGFITCycle 4/Week 2Machine Squat8(L) 8(M) 8(MH) 8(H) 3

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W.O.D.s
August

Monday 10/30/23

CROSSFITIncline Press8(L) 5(M) 3(MH) 3(H) 8(M) “Helen”3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up ___________________________________ STRONGFITCycle 4/Week 2EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete

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W.O.D.s
August

Saturday 3/28/23

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

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GETTING STARTED IS EASY!

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

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

Paige Carpenter

COACH

My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

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

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

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

CHARLIE MOLINA

COACH

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

Education & Certifications

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

CHRIS SKOWRONSKI

COACH

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

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

Education & Certifications

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

SAM LEEHE

COACH

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

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

OWNER/COACH

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

Education

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

CERTIFICATIONS

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

COACHING Experience

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

Athletic BACKGROUND

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

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

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

HOLD POLICY

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

CANCELLATION POLICY

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

MEMBERSHIP CANCELLATION REQUEST

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

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OUR DROP-IN RATES

$20 Per Class

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Location:

8 N Roosevelt Ave Chandler Arizona 85226

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