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

WORKOUT OF THE DAY

Monday 6/13/22

CROSSFIT For load: Push-Press 3-3-3-3-3   For time: 30/24 Calorie Assault Bike 50 Burpee 70 Sit-up 180 Double Under _____________________ STRONGFIT Cycle 1/Week 4 (peak)

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Saturday 6/11/22

7:00a Competitor  7:00a Sleds 7:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  __________________________ SLEDS Alternate with a partner every 80yd: 80yd Sled Pull 135/90

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Friday 6/10/22

CROSSFIT For load: Deadlift 5-5-5-5   “The Chief” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 6 Push-up 9 Air Squat (rest

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Thursday 6/9/22

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

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Wednesday 6/8/22

CROSSFIT With a partner for total time: 42-30-18 Toes to Bar *20 Calorie Row after each set 42-30-18 Burpee to 6″ *20 Calorie Row after

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Tuesday 6/7/22

CROSSFIT For load: Front Squat 5-5-5-5-5   For time: 100′ DB Walking Lunge 50/35 (1x DB) 75 Double Under 50 DB Snatch 50/35 75 Double

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Monday 6/6/22

CROSSFIT For load: Push-Press 5-5-5-5-5   AMRAP 15:00 15 Sit-up 10 Box Jump Over 24/20 5 Deadlift 225/155 ______________________ STRONGFIT Cycle 1/Week 3 Bench Press 5(L)

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Saturday 6/4/22

GYM CLOSED SATURDAY & SUNDAY  HOSTING THE USA WEIGHTLIFTING COACHES CERT. 6:00a-7:30a Open Gym  7:00a Strongman _________________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat

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Friday 6/3/22

CROSSFIT For load: 1.5 Deadlift 2-2-2-2-2   AMRAP 9:00 3-6-9-12-15-etc… Calorie Assault Bike Power Clean & Jerk 135/95 _____________________ STRONGFIT Cycle 1/Week 2 Deadlift 8(L)

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Thursday 6/2/22

UPPER BODY 3 rounds: No rest between exercises. 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner)   3 rounds: No rest between

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Wednesday 6/1/22

CrossFit For load: 1.5 Front Squat 2-2-2-2-2   15 rounds for time: 6 DB Snatch 50/35 5 Burpee 4 Toes to Bar (alternate rounds with a

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Tuesday 5/31/22

CrossFit For load: 1.5 Press 2-2-2-2-2   3 rounds for time: 75 Double Under 50 Sit-up 25 Ball Slam 20/14 _________________________ STRONGFIT Cycle 1/Week 2

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Monday 5/30/22

Memorial Day Hours 7:00a Heat 1: Murph 8:30a Heat 2: Murph  10:00a PowerBuilding & StrongFit ______________________ CROSSFIT/COMPETITOR “Murph” For time: 1 Mile Run 100 Pull-up

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Saturday 5/28/22

7:00a Sleds 7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ______________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75%

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Friday 5/27/22

CROSSFIT For load: 1.5 Deadlift 3-3-3-3   10 rounds for calories + reps: 1:00 Row :15 Rest :30 Single-Arm DB Snatch 50/35 :15 Rest ___________________

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Thursday 5/26/22

UPPER BODY 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner)   3 rounds: No

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Tuesday 5/24/22

CROSSFIT For load: 1.5 Press 3-3-3-3-3   3 rounds for time: 500m Row 400m Run 30 Sit-up _____________________ STRONGFIT Cycle 1/Week 1 Back Squat 8(L)

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Monday 5/23/22

CROSSFIT “Cindy” AMRAP 20:00 5 Pull-up 10 Push-up 15 Air Squat ____________________ STRONGFIT Cycle 1/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set

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Saturday 5/21/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a Open Gym  ____________________ WEIGHTLIFTING  Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 1+1+2 80%

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Friday 5/20/22

CROSSFIT For load: 1.5 Deadlift 5-5-5-5   AMRAP 7:00 3-6-9-12-15-18-etc… Power Clean 135/95 Toe to Bar ___________________ COMPETITOR 3 rounds for quality: 12 Supinated Band

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Thursday 5/19/22

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

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Wednesday 5/18/22

CROSSFIT For load: 1.5 Front Squat 5-5-5-5   With a partner for time: 50-40-30-20-10 Calorie Row Double Under Sit-up KB Swing 53/35 ________________________ COMPETITOR 2

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Tuesday 5/17/22

CROSSFIT For load: 1.5 Press 5-5-5-5-5   For time: 50 Calorie Assault Bike 50 Goblet Lunge 53/35 50 Burpee to 6″reach _________________________ COMPETITOR 2 rounds

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Monday 5/16/22

CROSSFIT AMRAP 30:00 (with a partner) 5 Pull-up 10 Push-up 15 Air Squat (alt. with partner) 10 Pull-up 20 Push-up 30 Air Squat (alt. with

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Saturday 5/14/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  ________________ WEIGHTLIFTING  Snatch 70% 2×2 75% 2×2 80% 2×2   Clean + Front Squat +

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Friday 5/13/22

CROSSFIT At a moderate load: 1.5 Deadlift 5-5-5-5   5 rounds for total reps: AMRAP 3:00 15/12 Calorie Assault Bike 10 Overhead Squat 95/65 Max

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Thursday 5/12/22

UPPER BODY “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Incline Press (constant load. keep rest short)   Pec Deck 15(L) 12(M) 10(H)   “Juarez Valley 8’s” 8-1-7-2-6-3-5-4 Machine

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Wednesday 5/11/22

CROSSFIT At a moderate load: 1.5 Front Squat 5-5-5-5 – 2 rounds for total time with a partner: 6 rounds – 7 Power Clean 135/95 21

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Tuesday 5/10/22

CROSSFIT At a moderate load: 1.5 Press 5-5-5-5-5 8 rounds for time: 250m Row 10 KB Swing 53/35 10 Box Jump ______________________ COMPETITOR 3 rounds for

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Monday 5/9/22

CROSSFIT For total time: 400m Run ~then~ 5 rounds: 10 Pull-up 20 Push-up 30 Air Squat ~then~ 400m Run ~then~ 5 rounds: 5 Pull-up 10

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Saturday 5/7/22

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit ___________________ WEIGHTLIFTING  Snatch 70% 2×3 75% 2×3   Clean + Jerk 70% 2(2+3) 75% 3(2+2)

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Friday 5/6/22

CROSSFIT AMRAP 21:00 10 DB Step-up 50/35 (single DB) 15 Toe to Bar 30 Double Under *80yd Sled Push at 0:00, 7:00, 14:00 90/45 ________________________

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Thursday 5/5/22

UPPER BODY 3 rounds: No rest between exercises. 8-12 Incline Press 8 Tempo Pec Deck (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)

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Tuesday 5/3/22

CROSSFIT For time: 27-21-15-9 Calorie Row Burpee to 6″ ___________________ COMPETITOR For quality: 5-10-15 Single-Arm DB Push-Press (each arm) Pullover & Press   Pause Jerk

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Monday 5/2/22

CROSSFIT 2 rounds for total reps: AMRAP 3:00 200m Run Max Rep Pull-up   (rest 1:00)   AMRAP 3:00 200m Run Max Rep Push-up  

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Saturday 4/30/22

7:00a Competitor 8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _______________ WEIGHTLIFTING  Snatch 70% 4×3   Clean + Jerk 70% 4(2+3)   Pause Squat 60%

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Friday 4/29/22

CROSSFIT For load: Every 1:00 for 10:00 1 Clean   AMRAP 10:00 10 Single-Arm Devil Press 50/35 (alt. arms) 20 DB Walking Lunge 50/35 (single

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Thursday 4/28/22

UPPER BODY “Cumulative Sets” Chest Press   “Cumulative Sets” Front Pulldown   “Cumulative Sets” Shoulder Press   “Cumulative Sets” Seated Row   “Cumulative Sets” Seated

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Wednesday 4/27/22

CROSSFIT For quality: 5-10-15-10-5 Side Crunches (each side) Candlestick   With a partner for time: 400m Med-Ball Carry 20/14 100 Toe to Bar (partner holds

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Tuesday 4/26/22

CROSSFIT For load: Every 1:00 for 10:00 Odd – 2 Weighted Pull-up Even – 2 Weighted Dip (increase load each round)   For time: 21-15-9

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Monday 4/25/22

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch   5 rounds for reps: AMRAP 2:00 250m Row Max Wall Ball 20/14 (rest 1:00 after

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Saturday 2/23/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFt  _________________ WEIGHTLIFTING  Deload Snatch 70% 4×2   Clean + Jerk 70% 4(2+2)   Front Squat

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Friday 4/22/22

CROSSFIT For load: Every 1:00 for 10:00 1 Clean Pull + 1 Clean   For total time: 15-12-9 Pull-up Box Jump 24/20 DB Snatch 50/35

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Thursday 4/21/22

UPPER Body “Countdown Sets” Chest Press   “Countdown Sets” Front Pulldown   “Countdown Sets” Shoulder Press   “Countdown Sets” Seated Row   “Countdown Sets” Seated

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Wednesday 4/20/22

CROSSFIT For quality: 5-10-15-10-5 Strict Toe to Bar / Hanging Leg Raise Leg Lift Over (each side)   6 rounds for time with a partner:

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Tuesday 4/19/22

CROSSFIT For load: Every 1:00 for 10:00 Odd – 3 Weighted Pull-up Even – 3 Weighted Dip (increasing load each round)   AMRAP 20:00 500m

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Monday 4/18/22

CROSSFIT For load: Every 1:00 for 10:00 1 Snatch Pull + 1 Snatch   For time: 30/24 Calorie Assault Bike 30 Power Clean 135/95 30/24

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Saturday 4/16/22

8:00a Strongman Iron Athlete Spring Open Weightlifting Meet  9:00a-10:00 Women Weigh-in  11:00a Women Lift  12:00p-1:00p Men Weigh-in  2:00p Men Lift  “You have power over your

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Friday 4/15/22

CROSSFIT For load: Every 1:00 for 10:00 2 Clean   5 rounds for total reps: AMRAP 3:00 3 Wall Walk 9 DB Power Clean 50/35

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Thursday 4/14/22

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

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Wednesday 4/13/22

CROSSFIT For quality: 5-10-15-10-5 Weighted Sit-up Windshield Wipers (each side)   With a partner for time: 5000/4000m Assault Bike 40 D-Ball Over the Shoulder 100/80

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Tuesday 4/12/22

CROSSFIT For load: Every 1:00 for 10:00 Odd – 4 Weighted Pull-up Even – 4 Weighted Dip (increasing load each round)   AMRAP 10:00 21

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Monday 4/11/22

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch   For time: 30 Hang Power Clean 115/75 30 Burpee Over the Bar 20 Front Squat

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Saturday 4/9/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  __________________ WEIGHTLIFTING  Snatch Build to opener   Clean & Jerk Build to Opener   Pause

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Friday 4/8/22

CROSSFIT For load: Every 1:00 for 10:00 2 Clean Pull + 1 Clean   AMRAP 12:00 3 Deadlift 275/185 9 Toe to Bar 30 Double

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Thursday 4/7/22

UPPER BODY 21-15-9 No rest between exercises. Chest Press Front Pulldown (no rest between rounds)   21-15-9 No rest between exercises. Shoulder Press Seated Row

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Wednesday 4/6/22

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   With a partner for time: 300yd Sled Push 90/45 3000m

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Tuesday 4/5/22

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting.unbroken)   3 rounds for time:

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Monday 4/4/22

CROSSFIT For load: Every 1:00 for 10:00 2 Snatch Pull + 1 Snatch   For time: 45 Sit-up 45 Kettlebell Swing 53/35 45 Sit-up 800m

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Saturday 4/2/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit  _________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1   Clean + Front

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Friday 4/1/22

CROSSFIT For load: Every 2:00 for 10:00 3 Clean   For time: 21 Thruster 95/65 1000/750m Assault Bike 21 Thruster ____________________   COMPETITOR 3 rounds

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Thursday 3/31/22

Upper Body 3 rounds: No rest between exercises. 8-12 Incline Press 8-12 Pec Deck 8-12 Machine Dip (alternate rounds with a partner)   3 rounds:

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Wednesday 3/30/22

CROSSFIT 3 rounds for quality: 30 Bicycle Crunch 20 Scissor Kick 10 Kick Sit   3 rounds for total reps: AMRAP 4:00 500/400m Row 1:00

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Tuesday 3/29/22

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   AMRAP 20:00 20

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Monday 3/28/22

CROSSFIT For load: Every 1:00 for 10:00 3 Snatch   4 rounds for time: 400m Run 25 KB Swing 53/35 10 Burpee Box Jump Over

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Saturday 3/26/22

7:00a Competitor  8:00a Strongman 8:00a Weightlifting  9:00a CrossFit  10:00a CrossFit 11:00a-1:30p Iron Athlete Rowing Clinic ____________________ WEIGHTLIFTING  Snatch 3 waves: 70% 1×1 75% 1×1 80%

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Friday 3/25/22

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Clean Pull + 2 Clean   “Skowronski Ain’t Scared” AMRAP 7:00 7 Deadlift 225/155 7

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Thursday 3/24/22

UPPER BODY Incline Press 12(L) 10(M) 8(MH) 6(H)   Tempo Pec Deck (:04 ecc) 3×8 (M)   Machine Dip 12(L) 10(M) 8(MH) 6(H)   Single-Arm

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Wednesday 3/23/22

CROSSFIT 3 rounds for quality: 18 Alternating Single-Leg/Arm V-up 15 Russian Twist 3 Isometric Partner Cradle Rock   “Train Wreck” For total time: (with a

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Tuesday 3/22/22

CROSSFIT For reps: Every 1:00 for 10:00 Odd – Strict Pull-up Even – Strict Dip (choose reps prior to starting. unbroken)   “The Ki to

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Monday 3/21/22

CROSSFIT At a moderate load: Every 2:00 for 10:00 2 Snatch Pull + 2 Snatch   “Hitch, Please!” For time: 200m Run 20 DB Snatch

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Saturday 3/19/22

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 3 waves: 70% 1×1 75% 1×1 80% 1×1  Clean + Jerk 70%

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Friday 3/18/22

CROSSFIT “Aug Dog Special” 1 hour to establish: Back Squat – Heavy 1 Bench Press – Heavy 1 Deadlift – Heavy 1 _____________________ COMPETITOR 4

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Thursday 3/17/22

UPPER BODY “Rest Pause Sets” Incline Chest Press   “Rest Pause Sets” Seated Row   “Rest Pause Sets” Machine Shoulder Press   “Rest Pause Sets”

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Wednesday 3/16/22

CROSSFIT “Conley Can’t Lose” For time: 250m Row 25 Burpee 500m Row 25 Burpee 750m Row 25 Burpee ______________________ COMPETITOR 3 rounds for quality: 6

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Tuesday 3/15/22

CROSSFIT “Rylee Bear Don’t Care” 5 rounds for total reps: AMRAP 3:00 3 Power Clean 135/95 9 Wall Ball 20/14 15 Double Under (1:00 rest

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Monday 3/14/22

CROSSFIT “Anna’s Paradise” 2 rounds for time: 800m Run 25 Toe to Bar 20 DB Snatch 50/35 15 Box Jump Over 24/20 ____________________ COMPETITOR 4

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Saturday 3/12/22

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit 2:00p End of The Open Party!_________________________ WEIGHTLIFTING Snatch 70% 1×375% 2×280% 5×1 Clean + Front Squat

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Friday 3/11/22

CROSSFIT & COMPETITOR “22.3”For time: (cap12)21 Pull-up 42 Double Under 21 Thruster 95/6518 Chest to Bar Pull-up 36 Double Under 18 Thruster 115/7515 Bar Muscle-up

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Thursday 3/10/22

UPPER BODY Machine Incline Press12(L) 10(M) 8(MH) 6(H) Pec Deck 3×12 (M) Machine Chest Press 12(L) 10(M) 8(MH) 6(H) Front Pulldown 12(L) 10(M) 8(MH) 6(H)

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Wednesday 3/9/22

CROSSFIT & COMPETITOR 3 rounds for quality::30 Side Plank (left):30 Side Plank (right):15 Hanging L-Hold :30 Forearm Plank 5 rounds for time:200m Run2 Rope Climb250m

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Tuesday 3/8/22

CROSSFIT For time:100 Double Under80/60 Calorie Row60 Box Jump Over 24/2040 DB Hang Clean & Jerk 50/35 (single db)200m Suitcase Carry 53/35 (single kg)________________________________ COMPETITOR

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Monday 3/7/22

CROSSFIT AMRAP 9:0021 Wall Ball 20/1415 Toe to Bar9 Power Snatch 75/55__________________________ COMPETITOR 3 rounds for quality:7 Medicine Ball Clean 20/145 Triple Under3 Glide Kip

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Saturday 3/5/22

7:00a Competitor 8:00a Weightlifting8:00a Strongman9:00a CrossFit 10:00a CrossFit ___________________ WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Front Squat + Jerk70% 2(1+1+1)75% 1+1+180% 2(1+1+1) Pause

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Friday 3/4/22

CROSSFIT & COMPETITOR “22.2”For time: (cap10)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Deadlift 225/155Bar Facing Burpee____________________________POWERBUILDING Cycle 3/Week 3Deadlift Build to 1RM “Justice is the sum of all moral duty.”~William Godwin

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Thursday 3/3/22

UPPER BODY Machine Incline Press15(L) 12(M) 10(MH) 8(H) Pec Deck 3×15 (M) Machine Chest Press 15(L) 12(M) 10(MH) 8(H) Front Pulldown 15(L) 12(M) 10(MH) 8(H)

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Wednesday 3/2/22

CROSSFIT & COMPETITOR3 rounds for quality:10 Single-Leg Toe to Bar10 Windshield Wiper10 Med-Ball V-up Pass With a partner for reps:AMRAP 15:00100 Double Under100 Calorie Assault

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Tuesday 3/1/22

CROSSFIT For load:Bench Press 3-3-3-3-3 5 rounds for time:10 Shoulder to OH 135/95500m Row10 Burpee to 6″__________________________ COMPETITOR3 rounds for quality:5 DB Hang Clean &

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Monday 2/28/22

CROSSFIT For load:Back Squat 3-3-3-3-3 “Helen”3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up_________________________ COMPEITOR 3 rounds for quality:5 D-Ball Over the Shoulder 100/8010 Single-Arm

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Saturday 2/26/22

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _____________________WEIGHTLIFTING Snatch 70% 1×375% 1×380% 2×2 Clean + Jerk70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 60% 1×365% 1×370%

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Friday 2/25/22

CROSSFIT & COMPETITOR “22.1”AMRAP 15:003 Wall Walk 12 Dumbbell Snatch 50/3515 Box Jump Over 24/20__________________________ POWERBUILDING Cycle 3/Week 2 (peaking)Deadlift 35% 1×850% 1×5 60% 1×370%

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Thursday 2/24/22

UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

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Wednesday 2/23/22

CROSSFIT For quality:15-12-9V-upBack ExtensionBicycle Crunch (each side) “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75

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Tuesday 2/22/22

CROSSFIT For load:Bench Press 5-5-5-5 AMRAP 10:0010 Pull-up10 KB Swing 53/3510 Hand Release Push-up______________________ COMPETITOR For quality:12-10-8DB Step-Over (single DB)Hand Release Push-upGHD Sit-up 10 rounds

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Monday 2/21/22

CROSSFIT For load:Back Squat 5-5-5-5 For time:4 Calorie Row8 Burpee Box Jump Over 24/208 Calorie Row8 Burpee Box Jump Over 12 Calorie Row8 Burpee Box

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Saturday 2/19/22

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _______________________WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2(2+3) 75% 2(2+3) Pause Back Squat 60%

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Friday 2/18/22

CROSSFIT At a moderate load:Deadlift 10-8-6 “Open Prep”AMRAP 20:0050 Wall Ball 20/1450 Double Under40 Box Jump Over 24/2040 Toe to Bar30 Pull-up30 Burpee Over the

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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!

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

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

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

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

CHARLIE MOLINA

COACH

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

Education & Certifications

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

CHRIS SKOWRONSKI

COACH

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

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

Education & Certifications

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

SAM LEEHE

COACH

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

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

OWNER/COACH

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

Education

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

CERTIFICATIONS

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

COACHING Experience

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

Athletic BACKGROUND

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

HOLD POLICY

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

CANCELLATION POLICY

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

MEMBERSHIP CANCELLATION REQUEST

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

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ARE YOU LOOKING TO DROP-IN?

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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.

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& one of our amazing coaches
will send you our current
membership information.