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

WORKOUT OF THE DAY

Thursday 2/17/22

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.12 Machine Dip12 Machine Biceps Curl (alternate rounds with a partner)5 rounds:

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Wednesday 2/16/22

CROSSFIT 3 rounds for quality:5 Strict Toe to Bar10 Single-Arm/Single-Leg V-up20 Russian Twist 4 rounds for reps + calories:AMRAP 4:0010 Box Jump 24/2015 Sit-up20 Lateral

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Tuesday 2/15/22

CROSSFIT At a moderate load:Bench Press 12-10-8-6 For time:400m Run12 Single-Arm Devil Press 50/3550 Double Under800m Run24 Single-Arm Devil Press50 Double Under1200m Run36 Single-Arm Devil

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Monday 2/14/22

CROSSFIT At a moderate load:Back Squat 10-8-6 “Fran”For time:21-15-9Thruster 95/65Pull-up______________________ COMPETITOR 4 rounds for quality:5 Strict Pull-up (:02 eccentric)5 Strict Toe to Bar (:02 eccentric)300m

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Saturday 2/12/22

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _____________________ WEIGHTLIFTING Snatch 70% 2×375% 3×2 Clean + Jerk 70% 2(2+2) 75% 2(2+2) Pause Back Squat 65% 3×3

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Friday 2/11/22

CROSSFIT For load:Deadlift 2-2-2-2-2(make consistent increases)“14.2”Every 3:00 for as long as possible…0:00 – 3:002 rounds:10 Overhead Squat 95/6510 Chest to Bar Pull-up 3:00 – 6:002

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Thursday 2/10/22

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

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Wednesday 2/9/22

CROSSFIT 3 rounds for quality::30 Side Plank Hold (Left side):30 Side Plank Hold (Right side)30 Bicycle Crunch (total) AMRAP 20:002000m Assault Bike-then in the remaining

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Tuesday 2/8/22

CROSSFIT For load:Bench Press 2-2-2-2-2(make consistent increases) For time:21-15-9Power Clean 115/85Calorie Row-then-45 Burpee Over the Bar____________________________ COMPETITOR 3 rounds for quality:500m Ski Erg30 Russian KB

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Monday 2/7/22

CROSSFIT For load:Back Squat 2-2-2-2-2(make consistent increases) 3 rounds for time:400m Run30 Wall Ball 20/1420 Toe to Bar_______________________ COMPETITOR 3 rounds for quality:1 Legless Rope

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Saturday 2/5/22

7:00a Competitor8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+2) Pause Back Squat 60% 3×3 Reverse Hyper

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Friday 2/4/22

CROSSFIT For load:Deadlift 4-4-4-4-4(make consistent increases) “16.3”AMRAP 7:0010 Power Snatch 75/553 Bar Muscle-up Scaled Version:AMRAP 7:0010 Power Snatch 45/355 Jumping Chest to Bar Pull-up__________________________ COMPETITOR

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Thursday 2/3/22

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear

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Wednesday 2/2/22

CROSSFIT 3 rounds for quality:10 V-up:20 L-Hold:40 Plank Walk For total reps:8 rounds –:20 Burpee Over DB:10 rest:20 DB Hang Clean 50/35:10 rest:20 Pull-up:10 rest________________________

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Tuesday 2/1/22

CROSSFIT For load:Bench Press 4-4-4-4-4(make consistent increases) For time:500m Row20 Handstand Push-up400m Run80 Double Under500m Row80 Double Under400m Run20 Handstand Push-up500m Row_________________________ COMPETITOR3 rounds for

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Monday 1/31/22

CROSSFIT For load:Back Squat 4-4-4-4-4(make consistent increases)AMRAP 8:002-4-6-8-10-12-14-etc…Toe to BarBox Jump Over 24/20___________________________ COMPETITOR 3 rounds for quality:10 Prone Superman10 Prone Airplane10 Prone Reverse Superman10

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Friday 1/28/22

CROSSFIT For load:Deadlift 6-6-6-6(make consistent increases)“18.1”AMRAP 20:008 Toe to Bar10 DB Hang Clean & Jerk 50/3514 Calorie Row___________________________ COMPETITOR For quality:5-4-3-2-1Muscle SnatchDrop Snatch Snatch70% 1×275%

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Thursday 1/27/21

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

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Wednesday 1/26/22

CROSSFIT 3 rounds for quality:10 Single-Leg T2B (alt. leg)20 Flutter Kick (each leg):30 Forearm Plank Hold 3 rounds for total reps:3:00 Assault Bike2:00 Wall Ball

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Tuesday 1/25/22

CROSSFIT For load:Bench Press 6-6-6-6(make consistent increases) For time:400m Run50 Burpee to 6″60 Calorie Row70 Sit-up800m Run__________________ COMPETITOR 4 rounds for quality:8 Pistol Squat (alt.

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Monday 1/24/22

CROSSFIT For load:Back Squat 6-6-6-6(make consistent increases) 9 rounds for time:8 Pull-up7 Box Jump 24/206 DB Snatch 50/35______________________ COMPETITOR 4 rounds for quality:200m Run5 Strict

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Saturday 1/22/22

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch Build to Opener(approx 92%)Clean & Jerk Build to OpenerFront Squat 80% 2×2 “If you

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Friday 1/21/22

CROSSFIT At a moderate load:Deadlift 10-10-10(make consistent increases)“17.5”10 rounds for time:9 Thruster 95/6535 Double Under____________________ COMPETITOR4 rounds for quality:8 Double DB OH Lunge6 Triple Under4

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Thursday 1/20/22

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

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Wednesday 1/19/22

CROSSFIT 4 rounds for quality:20 Scissor Kick (total)10 Weighted Sit-up20 Bicycle Crunch (total) For time:35 Toe to Bar70 Burpee35 Toe to Bar______________________ COMPETITOR 4 rounds

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Tuesday 1/18/22

CROSSFIT At a moderate load:Bench Press 10-10-10(make consistent increases) 6 rounds for time:300m Row20 Sit-up10 Deadlift 185/125_______________________ COMPETITOR 4 rounds for quality:15′ Handstand WalkMax Handstand

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Monday 1/17/22

CROSSFIT At a moderate load:Back Squat 10-10-10(make consistent increases)“Cindy’s a Runner”AMRAP 20:005 Pull-up10 Push-up15 Air Squat*Run 400m at 0:00, 5:00, 10:00, 15:00___________________________ COMPETITOR 4 rounds

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Saturday 1/15/22

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×285% 1×1 Clean + Jerk 70% 2+275% 1+180% 2(2+2)85% 1(1+1)

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Friday 1/14/22

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases)For time:150 Double Under100 Hand Release Push-up50 Steps DB Overhead Walking Lunge 50/35 (Single DB)__________________________ COMPETITOR 4 rounds for quality:5

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Thursday 1/13/22

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Supinated Front Pulldown (alternate rounds with a partner)5 rounds:

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Wednesday 1/12/22

CROSSFIT 3 rounds for quality:10 Hanging Leg Raises:20 L-Hold (hanging)20 Dead Bug (total) For time:10-20-30-20-10Box Jump 24/20KB Swing 53/35Toe to Bar____________________ COMPETITOR 9-7-5 for quality:Single

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Tuesday 1/11/22

CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases)7 rounds for time:7 Hang Clean & Jerk 115/8514 Calorie Row_________________________ COMPETITOR4 rounds for quality:15′ HS Walk / Turnaround

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Monday 1/10/22

CROSSFIT For load:Back Squat 3-3-3-3-3(make consistent increases) AMRAP 20:006 Single-Arm Devil Press 50/359 Wall Ball 20/1412 Burpee______________________ COMPETITOR4 rounds for quality:9 Calorie Ski Erg7 Ring

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Saturday 1/8/22

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×185% 1×1 Clean + Jerk 70% 2+275% 1+180% 3(1+1)85% 1(1+1) Front

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Friday 1/7/22

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases)For time:30-20-10DB Snatch 50/35Box Jump Over 24/20DB Lunge 50/35Sit-up________________________ COMPETITOR4 rounds for quality:200m Run5 DB Hang Clean & Jerk8 DB

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Thursday 1/6/22

CROSSFIT Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Machine Biceps Curl (alternate rounds with a partner) 5 rounds:

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Wednesday 1/5/22

CROSSFIT 4 rounds for quality:20 Flutter Kick10 V-up5 Hollow Rock AMRAP 20:00400m Run25 Burpee to 6″____________________ COMPETITOR 4 rounds for quality:10 DB Bent Over Row

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Tuesday 1/4/22

CROSSFIT For load:Bench Press 5-5-5-5(make consistent increases) 5 rounds for time:7 Shoulder to Overhead 135/9515 Calorie Row30 Double Under___________________________ COMPETITOR 4 rounds for quality:7 Triple

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Monday 1/3/22

CROSSFIT For load:Back Squat 5-5-5-5(make consistent increases) “What the Helen?”For time:2000m Assault Bike63 KB Swing 53/3536 Pull-up______________________ COMPETITOR 4 rounds for quality:300m Row5 Tempo Ring

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Saturday 1/1/22

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 3×1 Clean + Jerk 70% 2+275% 1+180% 2(1+1)85%

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Friday 12/31/21

CROSSFIT For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:15 Front Squat 135/9515/10 Calorie Assault Bike15 Toe to Bar________________________ COMPETITOR 4 rounds for quality:500m Assault

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Thursday 12/30/21

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Seated Row 8-12 Pec Deck 8-12 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No

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Wednesday 12/29/21

CROSSFIT 3 rounds for quality:20 Bicycle Crunch10 Single-Leg Toe to Bar10 Banded Good Morning For time:21-15-9Box Jump 24/20KB Swing 53/35Pull-up_____________________ COMPETITOR 4 rounds for quality:8

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Tuesday 12/28/21

CROSSFIT For load:Bench Press 8-8-8-8(make consistent increases) For time:30 Shoulder to Overhead 95/6530 Burpee Over the Bar30 Parallette Passthrough30 Ball Slam 20/1430 Hand Release Push-up________________________

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Monday 12/27/21

CROSSFIT For load:Back Squat 8-8-8-8(make consistent increases) AMRAP 15:00250m Row10 Single-Arm Devil Press 50/35Max Unbroken Double Under(score is total number of DU)________________________ COMPETITOR 4 rounds

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Friday 12/24/21

CROSSFIT“12 Days of Christmas”For time:1 Thruster 135/952 Hang Power Clean 135/953 Deadlift 135/954 Burpee5 Toe to Bar6 Box Jump 24/207 Hand Release Push-up8 Lunge Step9

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Thursday 12/23/21

UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press“Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly

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Wednesday 12/22/21

CROSSFIT “Final Countdown”For time: (share with partner)300 Double Under2000m Row1 Mile Run(split distance/reps anyhow)________________________ COMPETITOR 4 rounds for quality:300m Ski Erg5 Bar Muscle-up (unbroken)7 Strict

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Tuesday 12/21/21

CROSSFIT “Tabata What?”For reps: (Tabata scoring)DB Snatch 50/35 (alt. arm)(1:00 Rest)DB Thruster 50/35 (single-arm)(1:00 Rest)DB Renegade Row 50/35(1:00 Rest)DB Lunge Step 50/35(score is lowest score

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Monday 12/20/21

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:4 Devil Press (moderate load)6 Candlestick Pistol Roll8 Banded

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Saturday 12/18/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×2 Clean + Jerk 70% 2+275% 1+180% 3(2+2) Front Squat

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Friday 12/17/21

CROSSFIT “Kelly Takes Two”5 rounds for time:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share reps anyhow)_____________________ COMPETITOR 4 rounds for quality:3 DB Turkish Get-up

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Thursday 12/16/21

UPPER BODY3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

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Wednesday 12/15/21

CROSSFIT “DT Ruined Cindy”5 rounds for total time: (each)1 round of “DT” –12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105(alt. with partner)

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Tuesday 12/14/21

CROSSFIT “Jerry Has a Friend”For total time:6 rounds – (each)200m Run6 rounds – (each)250m Row6 rounds – (each)200m Run_____________________ COMPETITOR4 rounds for quality:3 Parallette Handstand

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Monday 12/13/21

CROSSFIT “Ingrid Wants to Play”For time:50 Calorie Assault Bike (split) -then- 10 rounds – (each)3 Power Snatch 135/953 Burpee Over Bar -then- 50 Calorie Assault

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Saturday 12/11/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 2 waves:70% 1+275% 1+280% 1+2 Front

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Friday 12/10/21

CrossFit “Holleyman”30 rounds for time:1 Power Clean 225/1553 Handstand Push-up5 Wall Ball 20/14______________________ COMPETITOR Snatch PullEvery 1:00 for 5:00100% 1×2 Snatch65% 1×370% 1×275% 1×180% 1×185%

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Thursday 12/9/21

UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Pullover “Rest

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Wednesday 12/8/21

CROSSFIT “Partner Death Race”5 rounds for time: (each)15/10 Calorie Row10 Burpee(alternate rounds with partner)__________________________ COMPETITOR 7:00 to establish -Heavy Single Power Clean (rest 3:00) 2

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Tuesday 12/7/21

CROSSFIT “Annie Hates Dumbbells”AMRAP 12:0010-20-30-40-50-60-70-etc…Double UnderSit-up*follow each round with 10 DB Snatch. _______________________ COMPETITOR 4 rounds for time:500m Ski Erg100yd D-Ball Carry 100/8050yd Sled Push

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Monday 12/6/21

CROSSFIT “Fast Fran”For time:400m Run -then- 21-15-9Thruster 45/35Pull-up -then- 400m Run________________ COMPETITOR For load:Every 2:00 for 10:0010 Hang Power Snatch (unbroken)20 Wall Ball 30/20(choose load

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Friday 12/3/21

CROSSFIT For load:Every 1:00 for 10:001 Deadlift(make consistent increases) For time:55 Deadlift 185/12555 Sit-up55 Box Jump 24/2055 Hand Release Push-up______________________ COMPETITOR 3 rounds at moderate

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Thursday 12/2/21

UPPER BODY 3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8

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Wednesday 12/1/21

CROSSFIT With a partner for time:200m Farmer Carry 70/5310 Single-Arm Devil Press 50/3520 Wall Ball 20/1420 Single-Arm Devil Press 50/3540 Wall Ball 20/1430 Single-Arm Devil

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Tuesday 11/30/21

CROSSFIT For load:Every 1:00 for 10:00Min 1: 1 Weighted/Strict Pull-upMin 2: 1 Weighted/Strict Dip(make consistent increases) AMRAP 16:00400m RunMax Rep Toes to Bar_______________________ COMPETITOR 3

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Monday 11/29/21

CROSSFIT For load:Every 1:00 for 10:001 Thruster*make consistent increases For Total time:2 Rounds –3 Power Clean 155/1059 Burpee Over Bar2 Rounds –6 Power Clean 135/959

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Saturday 11/27/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ At a moderate load:CleanJerk 2-2-1-1-1 Snatch 3 waves:70% 1×275% 1×180% 1×1 Clean + Jerk 2

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Friday 11/26/21

Holiday Hours:9:00a-12:00p Open Gym ____________________ CROSSFIT For load:Deadlift 2-2-2-2-2 For time:21-15-9Box Jump Over 24/20Thruster 95/65____________________ COMPETITOR At a moderate load:Tall Clean + Jerk Balance5+5, 4+4,

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Thursday 11/25/21

Happy Thanksgiving! Open Gym 7:00a-9:00a_____________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 Snatch Push Press70% 1×375% 1×380%

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Wednesday 11/24/21

Holiday Hours: 9:00a-12:00p Open Gym _____________________ CROSSFIT “Burn the Bird”5 rounds for time with partner:500m Row40 KB Swing 53/3530 Burpee Over Rower200m Run (together)______________________ COMPETITOR

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Tuesday 11/23/21

CROSSFIT 5 rounds for load:2 Weighted/Strict Pull-up2 Weighted/Strict Dip(alternate rounds with a partner) AMRAP 8:008 Push-up8 Hang Power Clean 95/65_______________________ COMPETITOR 3 rounds at a

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Monday 11/22/21

CROSSFIT For load:Thruster 2-2-2-2-2 5 rounds for total reps:AMRAP 3:004 DB Snatch 50/356 Toe to Bar24 Double Under(rest 1:00 after each AMRAP)_________________________ COMPETITOR At a

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Saturday 11/20/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:CleanJerk 2-2-2-2(combined movements) Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk

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Friday 11/19/21

CROSSFITFor load:Deadlift 4-4-4-4-4 AMRAP 20:0040 Sit-up30 Push-up20 Pull-up10 Squat Clean 135/95_____________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Clean + 1 Front Squat +

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Thursday 11/18/21

UPPER BODY Front Pulldown 15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L)

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Wednesday 11/17/21

CROSSFIT3 rounds::20 L-Sit Hold:40 Plank Hold For time:1000m Assault Bike75 Burpee to 6″150 Double Under75 KB Swing 53/351000m Row_________________ COMPETITOR Bench PressBuild to a heavy

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Tuesday 11/16/21

CROSSFIT5 rounds for load:4 Weighted/Strict Pull-up4 Weighted/Strict Dip 3 rounds for time:50 Air Squat20 Toe to Bar200m Run (with med-ball) 20/14_______________________ COMPETITOR 3 rounds at

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Monday 11/15/21

CROSSFITFor load:Thruster 4-4-4-4-4 For time:9 Power Snatch 135/9527 Box Jump Over 24/207 Power Snatch21 Box Jump Over5 Power Snatch15 Box Jump Over______________________ COMPETITOR 5 rounds

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Saturday 11/13/21

7:00a Competitor 7:00a Strongman8:00a weightlifting 9:00a CrossFit 10:00a CrossFit ____________________ At a moderate load:Cluster 3-3-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2 Front Squat

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Friday 11/12/21

CROSSFITFor load:Deadlift 3-3-3-3-3 3 rounds for time:21 KB Swing 53/3515 Toe to Bar9 Overhead Squat 95/65______________________ COMPETITOR At a moderate load:Tall Clean 5-4-3-2-1 At a

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Thursday 11/11/21

UPPER BODY3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12

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Wednesday 11/10/21

CROSSFIT For time::30 L-Sit Hold30 Parallette Passthrough15 Strict Toe to Bar With a partner for time:42-30-18Thruster 95/65Hand Release Push-upBox Jump Over 24/20*400m Run after each

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Tuesday 11/9/21

CROSSFIT 5 rounds for load:3 Weighted/Strict Pull-up3 Weighted/Strict Dip(rest as needed between rounds) AMRAP 7:007 Pull-up7 Deadlift 225/155____________________ COMPETITOR 3 rounds at moderate load:12 Steps

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Monday 11/8/21

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases)For time:50 Calorie Row100 Sit-up200 Double Under___________________ COMPETITOR At a moderate load:Tall Snatch 5-4-3-2-1(movement is priority. not load) At a

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Saturday 11/6/21

7:00a Competitor (competing at CF Incite) Strongman: Competing at LT Fitness 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:Cluster 2-2-2-2 Snatch 70%

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Friday 11/5/21

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) AMRAP 10:0015 Wall Ball 20/1430 Double Under_________________ COMPETITOR3 rounds at a moderate load:3 Muscle Clean + 3 Tall Clean +

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Thursday 11/4/21

UPPER BODY 10-12-14-16 (decreasing load)Front Pulldown 10-12-14-16Chest Press 10-12-14-16Machine Pullover 10-12-14-16Incline Chest Press 10-12-14-16Seated Cable Row 10-12-14-16Machine Dip___________________ SLEDS5 rounds for load:20yd Sled Push Shuttle40yd

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Wednesday 11/3/21

CROSSFIT 21:00 for Distance Rowed: Every 3:00 for 21:0020 Burpee Over the Bar10 Clean & Jerk 135/95Row for Distance (share work anyhow with a partner)__________________________

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Tuesday 11/2/21

CROSSFIT 5 rounds for load:5 Weighted/Strict Pull-up5 Weighted/Strict Dip(alternate rounds with a partner. make consistent increases) For time:10 Rope Climb1 Mile Run100 Hand Release Push-up________________________

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Monday 11/1/21

CROSSFIT For load:Thruster 5-5-5-5-5(make consistent increases) 5 rounds for time:3 Dball Over Shoulder 150/809 Toe to Bar15 Box Jump 24/20__________________________ COMPETITOR 3 rounds at a

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Saturday 10/30/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 3×2 Front

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Friday 10/29/21

CROSSFIT For time:10-9-8-7-6-5-4-3-2-1Power Clean 135/95Pull-up____________________ COMPETITOR For load:Every 2:00 for 10:001 Clean(make consistent increases)Back Squat70% 2×380% 3×2 AMRAP 20:003 Rope Climb15 Toe to Bar20 Calorie

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Thursday 10/28/21

UPPER BODY “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Dip “Rest Pause

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Wednesday 10/27/21

CROSSFIT “Kelly has a Friend”5 rounds for time with a partner:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share work anyhow)______________________ COMPETITOR For load:Every 2:00

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Tuesday 10/26/21

CROSSFIT AMRAP 20:003 Rope Climb10 Toe to Bar20 Burpee to Plate500m Row_________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m KB Double Rack Carry 53/35200m

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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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OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

8 N Roosevelt Ave Chandler Arizona 85226

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