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

WORKOUT OF THE DAY

W.O.D.s
August

Thursday 7/13/23

UPPER BODY Neutral Grip Chest Press6(H) 12(MH) 25(M) (start with a couple of warm-up sets)  Neutral Grip Lat Pulldown 6(H) 12(MH) 25(M) (start with a couple of warm-up sets) 

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W.O.D.s
August

Wednesday 7/12/23

CROSSFIT For time: 150 Double Under AMRAP 20:0020/16 Calorie Assault Bike20 Steps DB Walking Lunge 50/35 (1xDB)20 Push-up ____________________________ STRONGFIT Cycle 5/Week 2Dumbbell Shoulder Press 10(L) 10(M) 10(MH) 10(H) 

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W.O.D.s
August

Tuesday 7/11/23

CROSSFIT Machine Squat or Leg Press 12(L) 10(M) 8(MH) 6(H)  For time:24 Toes to Bar72 Double Under12 Deadlifts 275/18520 Toes to Bar60 Double Under10 Deadlift16 Toes to

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W.O.D.s
August

Monday 7/10/23

CROSSFIT Machine Chest Press10(L) 8M) 6(MH) 4(H)  3 rounds for time:500m Row20 Burpee Over the Rower (rest 2:00 between rounds)  ______________________________ STRONGFIT Cycle 5/Week 2Bench Press10(L) 8(M) 6(MH)

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W.O.D.s
August

Saturday 7/8/23

SLEDSFor load:20yd Sled Push 45/2520yd Sled Push 90/4520yd Sled Push 135/7020yd Sled push 180/190Continue format until failure….(add weight each push. no rest between pushes) For

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W.O.D.s
August

Friday 7/7/23

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Jackie-ish”For Time:1000m Row50 Pull-up30 Thruster 95/65 ______________________________ STRONGFIT Cycle 5/Week 1Deadlift 8(L) 8(M) 1(MH) 8(H)  Single-Arm Seated Row8(L) 8(M) 8(H)  3 rounds: No

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W.O.D.s
August

Thursday 7/6/23

UPPER BODY 3 rounds: No rest between exercises.8 Wide Grip Machine Chest Press8 Neutral Grip Machine Chest Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8

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W.O.D.s
August

Wednesday 7/5/23

CROSSFIT Double Under (unbroken) 10-30-10-50-10-30-10 AMRAP 15:00200m Run 15 Toes to Bar10 Burpee _________________________ STRONGFIT Cycle 5/Week 1Dumbbell Shoulder Press 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between exercises.8 Tempo

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W.O.D.s
August

Tuesday 7/4/23

CROSSFIT “Holleyman”30 rounds for time:5 Wall Ball 20/143 Handstand Push-up1 Power Clean 225/135 _______________________________ STRONGFIT Cycle 5/Week 1Box Squat (parallel) 12(L) 10(M) 8(MH) 6(H)  3 rounds: No rest between

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W.O.D.s
August

Monday 7/3/23

CROSSFIT Machine Chest Press12(L) 10(M) 8(MH) 6(H)  For time:21-18-15-12-9Calorie Assault BikeKB Swing 53/35 ____________________________ STRONGFIT Cycle 5/Week 1Bench Press12(L) 10(M) 8(MH) 6(H)  Pullover 12(L) 10(M) 8(MH) 6(H)  3

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W.O.D.s
August

Saturday 7/1/23

SLEDS6 rounds: 10m Sled Push (225/180) (3 person relay) 5 rounds: 20m Sled Push (180/135) (3 person relay) 4 rounds: 30m Sled Push (135/90) (3 person relay) 3 rounds: 40m Sled Push

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W.O.D.s
August

Friday 6/30/23

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  10 rounds for total calories + reps:1:00 Assault Bike:15 rest:30 Sit-up :15 rest ___________________________ STRONGFIT Cycle 4/Week 3Lat Pulldown 8(L) 8(M) 8(MH) 8(H) 

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W.O.D.s
August

Thursday 6/29/23

UPPER BODY Chest Press 10(L) 8(M) 6(H) 15(M)  Incline Press 10(L) 8(M) 6(H) 15(M)  Decline Press 10(L) 8(M) 6(H) 15(M)  Lat Pulldown 10(L) 8(M) 6(H) 15(M)  Pullover 10(L) 8(M) 6(H) 15(M) 

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W.O.D.s
August

Wednesday 6/28/23

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdown 5 rounds for time:7 Power Clean 135/959 Pull-up11 Burpee Over the Bar ___________________________

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W.O.D.s
August

Tuesday 6/27/23

CROSSFIT Machine Squat or Leg Press 15(L) 12(M) 10(MH) 8(H)  AMRAP 15:0010 Wall Ball Shot 20/1450 Double Under 20 Wall Ball Shot 50 Double Under30 Wall Ball Shot 50 Double

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W.O.D.s
August

Monday 6/26/23

CROSSFIT Machine Chest Press15(L) 12(M) 10(MH) 8(H)  5 rounds for time:10 Single-Arm Devil Press 50/3520/16 Calorie Row10 Toes to Bar ___________________________ STRONGFIT Cycle 4/Week 34 rounds: 3 Close

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W.O.D.s
August

Saturday 6/24/23

SLEDS80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle

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W.O.D.s
August

Friday 6/23/23

CROSSFIT Turkish Get-up Build to a heavy single AMRAP 10:0010 Burpee Over the Bar30 Double Under10 Power Snatch 75/55 ___________________________ STRONGFIT Cycle 4/Week 2Lat Pulldown 8(L) 8(M) 8(MH) 8(H) 

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W.O.D.s
August

Thursday 6/22/23

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Lateral Raise  “Rest

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W.O.D.s
August

Wednesday 6/21/23

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist 15 Leg Throwdowns  For time:15-12-9Front Squat 135/95Pull-up (Rest 2:00) 15-12-9Deadlift 225/155Handstand Push-up _____________________ STRONGFIT Cycle 4/Week 2Arnold

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W.O.D.s
August

Tuesday 6/20/23

CROSSFIT Walking Lunge (steps each leg) 10(L) 8(M) 6(MH) 4(H)  2 rounds for time:250m Row (rest 1:30)250m Row(rest 1:15)250m Row(rest 1:00) 250m Row(rest :45)250m Row(rest :30) 250m Row(rest :15) 250m Row(rest

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W.O.D.s
August

Monday 6/19/23

CROSSFIT Incline Bench Press10(L) 8(M) 6(MH) 4(H)  For time:5 Wall Walk200m Run 50 KB Swing 53/35200m Run 50 Wall Ball 20/14200m Run 50 Toes to Bar200m Run 50 Box Jump

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W.O.D.s
August

Saturday 6/17/23

SLEDS5 rounds: 20m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Sled Pull Shuttle 135/9080m Farmer Walk 70/44 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles

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W.O.D.s
August

Friday 6/16/23

CROSSFIT Turkish Get-up Build to a heavy single For time:10-9-8-7-6-5-4-3-2-1Power Clean 115/75Pull-up ___________________________ STRONGFIT Cycle 4/Week 1Lat Pulldown 8(L) 8(M) 8(MH) 8(H)  DB Bent Row 8(L) 8(M) 8(MH) 8(H)  AMRAP

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Uncategorized
August

Thursday 6/15/23

UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Decline Chest Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8 Tempo Rear

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W.O.D.s
August

Wednesday 6/14/23

CROSSFIT 2 rounds: (with a partner)15 Med Ball Sit-up15 Russian Twist15 Leg Throwdowns AMRAP 6:003 Handstand Push-up6 Calorie Row9 Russian Kettlebell Swing 70/44 (Rest 3:00) AMRAP

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W.O.D.s
August

Tuesday 6/13/23

CROSSFIT Walking Lunge (steps each leg) 12(L) 10(M) 8(MH) 6(H)  For time:200m Farmer Carry 53/3525 Thruster 95/6550/40 Calorie Assault Bike25 Thruster200m Farmer Carry _____________________ STRONGFIT Machine Squat 10(L) 10(M)

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W.O.D.s
August

Monday 6/12/23

CROSSFIT Incline Bench Press12(L) 10(M) 8(MH) 6(H)  AMRAP 20:00200m Run10 Burpee Box Jump Over 24/2020 DB Snatch 50/35 (alt. arms)30 Double Under _________________________ STRONGFIT4 rounds: 5 Close

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W.O.D.s
August

Saturday 6/10/23

SLEDS3 rounds:80m Backwards Drag Shuttle 80m Sled Pull Shuttle 80m Sled Push Shuttle 80m Famers Walk (alternate shuttles with a partner)  ________________________ WEIGHTLIFTING Hang Snatch (AK) + Hang Snatch (BK)

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W.O.D.s
August

Friday 6/9/23

CROSSFIT “Bradshaw” 10 Rounds for time:3 Handstand Push-up6 Deadlift 225/15512 Pull-up24 Double under STRONGFIT Cycle 3/Week 3Trap Bar Deadlift 8(L) 5(M) 3(MH) 3(H)  Bent Barbell Row 8(L) 8(M) 8(MH) 8(H) 

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W.O.D.s
August

Thursday 6/8/23

UPPER BODY 3 rounds: No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Rear

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W.O.D.s
August

Wednesday 6/7/23

CROSSFIT DB Bent Row 8(L) 8(M) 8(MH) 8(H)  For time: 500m Row 15 Toes to Bar 1 Wall Walk 500m Row 12 Toes to Bar 2 Wall Walk 500m Row 9 Toes to Bar 3 Wall

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W.O.D.s
August

Tuesday 6/6/23

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH) 8(H)  For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box

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W.O.D.s
August

Monday 6/5/23

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  5 rounds for cals+ reps::30 Cals on Assault Bike 1:00 Rest :30 Power Clean 135/951:00 Rest  __________________________ STRONGFIT Cycle 3/Week 3Bench Press8(L)

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W.O.D.s
August

Saturday 6/3/23

SLEDS4 rounds: (increasing load) 40m Backwards Drag80m Sled Pull Shuttle40m Sled Push Shuttle (alternate rounds with a partner)  Finisher 200m Farmers Walk  ________________________ WEIGHTLIFTING Snatch 70% 2×375% 2×2 Clean +

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W.O.D.s
August

Friday 6/2/23

CROSSFIT Turkish Get-up Build to a heavy single For time: 30/20 Calorie Assault Bike ~then~200m Run 1 Rope Climb 10 Wall Ball Shot 20/14200m Run 2 Rope Climb20 Wall Ball Shot 200m Run 3

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W.O.D.s
August

Thursday 6/1/23

UPPER BODY 3 rounds: 10 Machine Shoulder Press 10 Machine Dip (alternate rounds with a partner)  3 rounds: 10 Lat Pulldown 10 Pullover (alternate rounds with a partner)  2 rounds: 6 Chest Press

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W.O.D.s
August

Wednesday 5/31/23

CROSSFITFor load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:006 Bench Press 185/1259 Deadlift 225/155 ________________________ STRONGFIT Cycle 3/Week 2Barbell Shoulder

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W.O.D.s
August

Tuesday 5/30/23

CROSSFIT10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest  _______________________ STRONGFIT Cycle 3/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H)  Romanian Deadlift 3×8 (M)  Walking Lunge

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W.O.D.s
August

Monday 5/29/23

CROSSFIT & COMPETITOR Memorial Day “Murph”For time: 1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run  ________________________ STRONGFIT Cycle 3/Week 2Bench Press8(L) 8(M) 5(MH) 5(H)  DB Incline Press 10(L) 10(M)

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W.O.D.s
August

Saturday 5/27/23

SLEDS3 rounds:80m Sled Pull Shuttle 135/9080m Farmers Walk 70/4480m Sled Push Shuttle (alternate shutlles with a partner) 200m recovery jog between rounds WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean +

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W.O.D.s
August

Friday 5/26/23

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  AMRAP 12:0010 Box Jump Overs 24/2020 Single-Arm DB Snatch 50/35 30 Double Under_____________________________

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W.O.D.s
August

Thursday 5/25/23

UPPER BODY Machine Dip 10(L) 10(M) 10(MH) 10(H)  Supinated Pulldown 10(L) 10(M) 10(MH) 10(H)  Skull Crusher 10(L) 10(M) 10(MH) 10(H)  Barbell Curl10(L) 10(M) 10(MH) 10(H)  Machine Triceps Pushdown 10(L) 10(M)

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W.O.D.s
August

Wednesday 5/24/23

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  8 rounds for time: 250m Row 200m Run  __________________________ STRONGFIT Cycle 3/Week 1Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Chest

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W.O.D.s
August

Tuesday 5/23/23

CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH)  “The Chief”For total Reps: AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s)  _______________________ STRONGFIT Cycle 3/Week 1Back

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W.O.D.s
August

Monday 5/22/23

CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H)  “Helen”3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up  _________________________ STRONGFIT Cycle 3/Week 1Bench Press8(L) 8(M) 8(MH) 8(H)  DB Incline

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W.O.D.s
August

Saturday 5/20/23

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers

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W.O.D.s
August

Friday 5/19/23

CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets)  For total reps:AMRAP 3:003 Deadlift 275/1853 Handstand Push-up  (rest 3:00)  AMRAP 5:005 Deadlift 225/1555 DB Push

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W.O.D.s
August

Thursday 5/18/23

UPPER BODY “Rest Pause Sets”Chest Press  “Rest Pause Sets”Seated Row  “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover  “Rest Pause Sets”Machine Dip  “Rest Pause Sets”Lateral Raise  “Rest

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W.O.D.s
August

Wednesday 5/17/23

CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases)  “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double

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W.O.D.s
August

Tuesday 5/16/23

CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H)  For time: 25 Box Jump 24/2050 Calorie Assault Bike 75 Russian Kettlebell Swing 70/44100 Air Squat  __________________________ STRONGFIT Cycle 2/Week 34 rounds: 3 Front

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W.O.D.s
August

Monday 5/15/23

CROSSFIT Bench Press10(L) 8(M) 6(MH) 4(H)  3 rounds for time: 400m Run 15 Pull-up 30 Push-up 15 Pull-up  _____________________________ STRONGFIT Cycle 2/Week 3Dumbbell Bench Press10(L) 8(M) 6(MH) 4(H)  Bent Dumbbell Row 10(L)

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W.O.D.s
August

Saturday 5/13/23

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ______________________ WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6

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W.O.D.s
August

Friday 5/12/23

CROSSFIT For load:Every 1:00 for 10:00Odd min: Pull-up Even min: Handstand Push-up (choose reps prior to start. unbrioken)  5 rounds for time: 200m Run 7 Deadlift 225/15514 Dip  STRONGFIT Cycle 2/Week

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W.O.D.s
August

Thursday 5/11/23

UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises.Chest PressFront Pulldown(alternate rounds with a partner)  10-12-14-16 (decreasing load) No rest between exercises.Shoulder Press Seated Row (alternate rounds with a partner) 

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W.O.D.s
August

Wednesday 5/10/23

CROSSFIT Fight gone bad3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55Box Jump 20″Push Press 75/55 ________________________ STRONGFIT Cycle 2/Week 2Dumbbell Shoulder Press12(L) 10(M) 8(MH)

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W.O.D.s
August

Tuesday 5/9/23

CROSSFIT Back Squat 8(L) 8(M) 5(MH) 5(H)  AMRAP 20:00300m Row200m Run 80m Farmers Carry 53/3540 Double Under  _______________________ STRONGFIT Cycle 2/Week 24 rounds: 4 Front Squat + 4 Back Squat (make

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W.O.D.s
August

Monday 5/8/23

CROSSFIT Bench Press 12(L) 10(M) 8(MH) 6(H)  For time:400m run 50 Pull-up400m Run 100 Push-up 400m Run 150 Air Squat 400m Run  _____________________ STRONGFIT Cycle 2/Week 2Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H)  Bent

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W.O.D.s
August

Saturday 5/6/23

SLEDS5 rounds:20m Sled Push Shuttle 135/90(alternate rounds with a partner) 200m Recovery Jog  3 rounds: 80m Sled Pull Shuttle 135/90(alternate rounds with a partner) 200m Recovery

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W.O.D.s
August

Friday 5/5/23

CROSSFIT Deadlift 8(L) 8(M) 5(MH) 5(H)  For total time:12-9-6Calorie Assault BikeThruster 95/65Burpee Over Bar (Rest 2:00) 6-9-12Burpee Over BarThrusterCalorie Assault Bike ________________________ STRONGFIT Cycle 2/Week 1 Deadlift 8(L) 8(M) 5(MH)

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W.O.D.s
August

Thursday 5/4/23

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

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W.O.D.s
August

Wednesday 5/3/23

CROSSFIT For total reps:Every 1:00 for 10:00Odd min: Pull-up Even min: Dip (choose reps prior to start. unbrioken)  AMRAP 10:0015/12 Calorie Row30 Double Under10 Toes to Bar (5:00

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W.O.D.s
August

Tuesday 5/2/23

CROSSFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  For time:25 Power Clean 95/6550/40 Calorie Assault Bike25 Power Clean ________________________ STRONGFIT Cycle 2/Week 1 4 rounds: 5 Front Squat + 5 Back

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W.O.D.s
August

Monday 5/1/23

CROSSFIT Bench Press15(L) 12(M) 10(MH) 8(H)  4 rounds for time:15 Burpee Box Jump Over 24/2020 DB Push Press (1xDB) 50/3525 Sit-up ____________________________ STRONGFIT Cycle 2/Week 1 Dumbbell Bench

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W.O.D.s
August

Saturday 4/29/23

SLEDS3 rounds:80m Shuttle Run80m Sled Push Shuttle 90/4580m Shuttle Run(alternate rounds with a partner) 3 rounds: 80m Farmer Walk (alternate rounds with a partner) 3 rounds:80m Shuttle

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W.O.D.s
August

Friday 4/28/23

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) 10 rounds for time:4 Deadlift 225/1556 Toes to Bar8 Calorie Assault Bike _________________________ STRONGFIT Cycle 1/Week 3Complete

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W.O.D.s
August

Thursday 4/27/23

UPPER BODY “Cumulative Sets”Chest Press  “Cumulative Sets”Seated Row  “Cumulative Sets”Shoulder Press  “Cumulative Sets”Pullover  “Cumulative Sets”Machine Dip  “Cumulative Sets”Front Pulldown  *Cumulative Sets”1. Select a weight that you

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W.O.D.s
August

Wednesday 4/26/23

CROSSFIT Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  For time:21-15-9DB Deadlift 50/35DB Hang Power Clean 50/35DB Push Press 50/35 _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest

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W.O.D.s
August

Tuesday 4/25/23

CROSSFIT Front Squat 5(L) 4(M) 3(MH) 2(H)  5 rounds for time:20 Wall Ball 20/1410 Pull-up200m Run _______________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50 Leg

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W.O.D.s
August

Monday 4/24/23

CROSSFIT Dumbbell Bench Press 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:0020/16 Calorie Row40 Double Under20 Burpee to 6″ __________________________ STRONGFIT Cycle 1/Week 3Complete with as little rest as possible:50

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W.O.D.s
August

Saturday 4/22/23

Sleds5 rounds:20yd Shuttle Run20yd Sled Push Shuttle 180/13520yd Shuttle Run(alternate rounds with a partner) 4 rounds:40yd Shuttle Run40yd Sled Push Shuttle 135/9040yd Shuttle Run(alternate rounds

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W.O.D.s
August

Friday 4/21/23

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) For time:4-3-2Rope Climb12-9-6DBall Over the Shoulder 100/8020-15-10Box Jump 24/20 __________________________ STRONGFIT Cycle 1/Week 2Complete with as little

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W.O.D.s
August

Thursday 4/20/23

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

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W.O.D.s
August

Wednesday 4/19/23

CROSSFIT Bent Dumbbell Row 12(L) 10(M) 8(MH) 6(H) For time:400m Run50 Burpee to Plate150 Double Under50 V-up400m Run ______________________________ STRONGFIT Cycle 1/Week 2Complete with as little rest as

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W.O.D.s
August

Tuesday 4/18/23

CROSSFIT Front Squat 4(L) 4(M) 4(MH) 4(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ________________________ STRONGFITCycle 1/Week 2Complete with as little rest as possible:50 Leg Press(use a weight that you can

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W.O.D.s
August

Monday 4/17/23

CROSSFIT Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For total reps:Every 1:00 for 20:00Minute 1 – Row for CaloriesMinute 2 – Hand Release Push-upMinute 3 – Assault

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W.O.D.s
August

Saturday 4/15/23

SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers

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W.O.D.s
August

Friday 4/14/23

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  2 rounds for time:50 Double Under 200m Farmers Carry 53/3530 Box Jump 24/20200m Run 30 Russian Kettlebell Swing 70/44200m

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W.O.D.s
August

Thursday 4/13/23

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

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W.O.D.s
August

Wednesday 4/12/23

CROSSFIT Bent Dumbbell Row 10(L) 10(M) 10(MH) 10(H)  For total time:6 rounds: 8 Calorie Assault Bike 8 Pull-up  (rest 1:00)  5 rounds: 10 Calorie Row 10 Dip (rest 1:00)  4 rounds: 12

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W.O.D.s
August

Tuesday 4/11/23

CROSSFIT Front Squat 5(L) 5(M) 5(MH) 5(H)  AMARP 15:00 45′ Walking Lunge 30 Calorie Row 15 Toes to Bar  ________________________ STRONGFIT Cycle 1/Week 1Complete with as little rest as possible:50 Leg

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W.O.D.s
August

Monday 4/10/23

CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H)  AMRAP 10:005 Shoulder to Overhead 115/7510 Deadlifts 115/7515 Box Jumps 24/20 _____________________________ STRONGFIT Complete with as little rest as possible:50

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W.O.D.s
August

Saturday 4/8/23

SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  __________________________ WEIGHTLIFTING Meet next Saturday, April 15thSnatch Build to Opener Clean & Jerk Build to Opener

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W.O.D.s
August

Friday 4/7/23

CROSSFIT For load:Every 1:00 for 10:002 Power Snatch (make consistent increases)  For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5

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W.O.D.s
August

Thursday 4/6/23

UPPER BODY 15-12-10-8No Rest between exercises.Incline Press Front Pulldown (alternate rounds with a partner)  Chest Press15(L) 12(M) 10(MH) 8(H)  15-12-10-8No Rest between exercises.Decline Press Low Row (alternate rounds with a

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W.O.D.s
August

Wednesday 4/5/23

CROSSFIT 6 rounds for load:6 Deadlift6 Bent Row6 Hang Power Clean6 Thruster6 Split Squat (each leg)6 Goodmornings(rest 1:00 between rounds)(same weight on all rounds)  ______________________________ STRONGFIT Testing Barbell

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W.O.D.s
August

Tuesday 4/4/23

CROSSFIT For time: 35 Weighted Sit-up 25lbs35 Toes to Bar  6 rounds: 400m Run (rest 1:00 between rounds)  __________________________ STRONGFIT Testing Back Squat Build to 1RM  3 rounds:No rest between exercises.8-12 Leg

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W.O.D.s
August

Monday 4/3/23

CROSSFIT Pullover & Press8(L) 8(M) 8(MH) 8(H)  “Angie”For time: 100 Pull-up 100 Push-up 100 Sit-up 100 Air Squat  __________________________ STRONGFITTesting Bench Press Build to 1RM  Chin-up Max Reps  Ab Wheel Max Reps  3 rounds:No

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W.O.D.s
August

Saturday 4/1/23

SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner)  ___________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×190% 2×1 Clean

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W.O.D.s
August

Friday 3/31/23

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  “Air Force”For time:20 Thruster 95/6520 Sumo-High Pull20 Push Jerk20 Overhead Squat20 Front Squat(4 burpees every minute) ___________________________ STRONGFIT Cycle 4/Week 3Trap

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W.O.D.s
August

Thursday 3/30/23

UPPER BODY Incline Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Front Pulldown 8(L) 8(M) 8(H)  Chest Press 15(L) 12(M) 10(MH) 8(H)  Single-Arm Row 8(L) 8(M) 8(H)  Decline Press 15(L) 12(M) 10(MH) 8(H) 

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W.O.D.s
August

Wednesday 3/29/23

CROSSFIT For total reps:Every 1:00 for 10:00 Handstand Push-up (choose reps prior to start. unbroken) *start every minute with 20 double under 3 rounds for time:15 Deadlift 225/15530 Air

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W.O.D.s
August

Tuesday 3/28/23

CROSSFIT For time: 30 Weighted Sit-up 25lbs30 Toes to Bar  “Lactic Ladders”5 rounds for total calories: :10 Row for Calories :50 Rest :20 Row for Calories :40 Rest :30 Row for Calories :30

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W.O.D.s
August

Monday 3/27/23

CROSSFIT “Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _________________________ STRONGFIT Cycle 4/Week 3Bench Press 8(L) 5(M) 3(MH) 3(H) *follow each set with 15 band pull apart.

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W.O.D.s
August

Saturday 3/25/23

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd

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W.O.D.s
August

Friday 3/24/23

CROSSFIT “Fight Gone Bad”3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55 Box Jump 20″Push Press 75/55(rest 1:00 between rounds)  ________________________ STRONGFIT Cycle 4/Week 2Trap Bar

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W.O.D.s
August

Thursday 3/23/23

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Seated Row 8-12 decline Press(alternate rounds with a partner)  3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press 8-12

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W.O.D.s
August

Wednesday 3/22/23

CROSSFIT For load:Every 1:00 for 10:00Odd min: 10 Seated RowEven min: 10 Chest Press For time: 25 Weighted Sit-up 25lbs25 Toes to Bar  2 rounds:40yrd Sled Push

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W.O.D.s
August

Tuesday 3/21/23

CROSSFIT Split Squat 8(L) 6(M) 4(H)  7 rounds for time:7 Deadlift 185/1259 Burpees to Plate 45lbs11 Russian Kettlebell Swing 70/4413 Sit-up _________________________ STRONGFIT Cycle 4/Week 2Back Squat 5(L) 5(M)

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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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8 N Roosevelt Ave Chandler Arizona 85226

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