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

WORKOUT OF THE DAY

Monday 10/25/21

CROSSFIT 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1857 Handstand Push-up21 Double Under___________________ COMPETITOR For load:Every 2:00 for 10:001 Snatch Front Squat75% 2×380% 3×2 “Lactic

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Saturday 10/23/21

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ Weightlifting Masters State Meet/Testing Snatch Build to 1RM Clean & Jerk Build to 1RM “Legend

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Friday 10/22/21

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases) “The 40’s”For time:40 Double Under40 Thruster 95/6540 Double Under40 Pull-up40 Double Under40 Bar Facing Burpee40 Double

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Thursday 10/21/21

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 (no rest between rounds)

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Wednesday 10/20/21

CROSSFIT Close Grip Bench Press4(L) 3(M) 2(MH) 1(H) With a partner for distance:5 rounds -AMRAP 4:0030 Hand-Release Push-up25 Toe to Bar20 Deadlift 225/155*row for meters

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Tuesday 10/19/21

CROSSFIT 3 rounds::30 Copenhagen Plank (each side)1:00 Tall Plank (on hands) For time:600m Run50 Wall Ball 20/1440 DB Lunge Steps 50/3530 Toe to Bar200m Run____________________

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Monday 10/18/21

CROSSFIT Every 1:00 for 10:001 Power Snatch AMRAP 15:0018 Sit-up15 Box Jump Over 24/2012 Single-Arm Devil Press 50/35__________________________ COMPETITOR Snatch2(L) 2(M) 1(MH) 1(H) Snatch Pull

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Saturday 10/16/21

7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Senior State MeetEveryone else:Snatch Build to Opener Clean & Jerk Build to Opener

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Friday 10/15/21

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases)AMRAP 9:003-6-9-12-15-18-etc…Toe to BarWall Ball 20/14________________________ COMPETITOR Clean3(L) 2(M) 1(MH) 1(H) Clean Pull + Clean High Pull90%

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Thursday 10/14/21

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

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Wednesday 10/13/21

CROSSFIT Close Grip Bench Press2(L) 2(M) 2(MH) 2(H) “Grace(ish)”For time:400m Run30 Clean & Jerks 135/95400m Run_______________________ COMPETITOR Split Jerk3(L) 3(M) 3(MH) 3(H) With a partner

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Tuesday 10/12/21

CROSSFIT 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg Jacknife (each leg.) 6 rounds for time:500m Row30 Double Under10 DB Overhead Lunge 50/35_________________________ COMPETITOR 5

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Monday 10/11/21

CROSSFIT For load:Every 1:00 for 10:001 Power Snatch(make consistent increases) For time:18-15-12Burpee Box Jump Over 24/20Russian KB Swing 70/53Pull-up______________________ COMPETITOR Snatch3(L) 2(M) 1(MH) 1(H) Snatch

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Saturday 10/9/21

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2 Clean + Jerk 70% 2+275% 2+280% 2+2 Front Squat

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Friday 10/8/21

CROSSFIT Power Clean1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “D.T.”5 Rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead

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Thursday 10/7/21

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

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Wednesday 10/6/21

CROSSFITClose Grip Bench Press3(L) 3(M) 3(MH) 3(H) With a partner for time:200m Sled Push 135/902000m Row200m Farmer Carry 70/53________________________ COMPETITOR Split Jerk4(L) 4(M) 4(MH) 4(H)

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Tuesday 10/5/21

CROSSFIT 3 rounds:15 Kneeling Wood Chop (each side)10 High Boat to Low Boat5 Strict Toe to Bar AMRAP 7:00Burpee to 6″________________________COMPETITOR With a partner for

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Monday 10/4/21

CROSSFIT Power Snatch1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “Helen Killed Karen”3 Rounds for time:400m Run50 Wall Ball 20/1421 KB Swing 53/3512

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Saturday 10/2/21

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2Clean + Jerk 70% 2+275% 2+280%

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Friday 10/1/21

CROSSFITPower Clean2(L) 2(M) 2(MH) 2(H)“Air Force”For time:20 Thruster 95/6520 Sumo DL High Pull20 Push Jerk20 Overhead Squat20 Front Squat *4 Burpee every 1:00____________________ COMPETITOR Clean2(L)

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Thursday 9/30/21

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown“Countdown Sets”Shoulder Press“Countdown Sets”Seated Row“Countdown Sets”Seated Dip“Countdown Sets”Pullover“Countdown Sets”Choose a weight that you can do for 15 reps

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Wednesday 9/29/21

CROSSFIT Close Grip Bench Press4(L) 4(M) 4(MH) 4(H) “Something’s Wrong With Cindy”AMRAP 20:005-10-15-20…. (start back at 5)Pull-upPush-up (x2 reps)Air Squat (x3 reps)______________________ COMPETITOR Push Press1(L)

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Tuesday 9/28/21

CROSSFIT 3 rounds::40 Russian Twist :20 Rest:40 V-up:20 Rest:40 Shoulder Tap Plank:20 Rest 3 rounds for time:25 Burpee to Plate25 Calorie Row25 Russian KB Swing

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Monday 9/27/21

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H) For time:800m Run40 Box Jump Over 24/20400m Run20 Box Jump Over200m Run10 Box Jump Over_____________________ COMPETITOR Snatch2(L) 2(M) 2(MH)

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Saturday 9/25/21

WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 3×1 Clean & Jerk 70% 1×2 75% 1×180% 2×185% 2×1Pause Squat 70% 1×275% 2×2Weighted Side Plank 3x :15

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Friday 9/24/21

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) For total reps:6 rounds :20 Deadlift 225/155:10 Rest:20 Burpee Over Bar:10 Rest:20

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Thursday 9/23/21

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

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Wednesday 9/22/21

CROSSFIT For total time: (teams of 3)6 rounds – (each)40yd Sled Push 135/90(3 person relay)5 rounds – (each)10 DB Hang Clean & Jerk 50/3530 Double

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Tuesday 9/21/21

CROSSFIT 3 rounds::40 Flutter Kicks:20 Rest:40 Toe Touch Crunch:20 Rest:40 Bicycle Crunch:20 Rest AMRAP 12:00120m Farmer Carry 53/3510 Toe to Bar20 Russian KB Swing 70/4410

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Monday 9/20/21

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H)3 rounds for time:500m Row21 Box Jump 24/2015 Handstand Push-up_______________________COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H) Snatch Pull100% 3×3 3 rounds:8 Leg

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Saturday 9/18/21

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3

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Friday 9/17/21

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 10 rounds for time:6 Devil Press (single arm) 50/359 Wall Ball 20/1412 Sit-up_____________________ COMPETITOR For time: 8-1-7-2-6-3-5-4Clean (60% of

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Thursday 9/16/21

UPPER BODY For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Chest Press Seated Row(No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Machine DipFront Pulldown (No

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Wednesday 9/15/21

CROSSFIT Close Grip Bench Press6(L) 6(M) 6MH) 6(H) “Elizabeth”For time:21-15-9Power Clean 135/95Ring Dip___________________ COMPETITOR Push-Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run30′ Handstand Walk3

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Tuesday 9/14/21

CROSSFIT 3 rounds:1:00 Plank Hold (forearms)10 Candlestick Leg Lift10 Kick Sit (each side) 3 rounds for time:30 Burpee70 Double Under____________________ COMPETITOR For time: (partner)1-2-3-4 rounds:10yd

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Monday 9/13/21

CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) For time:5 Rope Climb30 DB Lunge 50/35400m Run30 DB Lunge5 Rope Climb__________________ COMPETITORFor time: 8-1-7-2-6-3-5-4Snatch (60% of heavy set last

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Saturday 9/11/21

WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3Weighted

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Friday 9/10/21

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:Min 1: DB Snatch 50/35Min 2: Hand Release Push-upMin 3: Ball Slam 20/14Min 4: Toe

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Thursday 9/9/21

UPPER BODY 10-8-6-15 Chest Press (alternate sets with a partner) 10-8-6-15 Seated Row (alternate sets with a partner) 10-8-6-15 Incline Press (alternate sets with a

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Wednesday 9/8/21

CROSSFIT 3 rounds for time:400m Run25 Wall Ball 20/1415 KB Swing 53/355 Wall Walk_____________________ COMPETITOR Push Press4(L) 4(M) 4(MH) 4(H) For reps:Every 1:00 for 15:00Min

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Tuesday 9/7/21

CROSSFIT 3 rounds:10 Single-Leg Toe to Bar (alt. legs)20 Bicycle Crunches (each side):30 Side Plank (each side)“Rowing with Annie”For time:50-40-30-20-10Calorie RowDouble UnderSit-up_____________________COMPETITOR For time: (partner)200m

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Monday 9/6/21

Labor DayHours: 7:00a-12:00p CROSSFIT “Maxton”13 rounds for time:8 Pull-up (strict)26 Step-up 24/2021 Burpee*wear a 20/14 vest if you have it_________________________COMPETITORSnatch3(L) 3(M) 3(MH) 3(H) Snatch Pull90%

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Saturday 9/4/21

WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1Pause Squat (:02 in bottom) 70% 3×3 Weighted

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Friday 9/3/21

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H)AMRAP 12:002-4-6-8-10-12-14-etc…Kettlebell Swing 53/35*follow each round with 20 double under. ____________________________________ COMPETITOR Clean3(L) 3(M) 3(MH) 3(H) For load:Tall Clean 4-3-2-1

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Thursday 9/2/21

UPPER BODY3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 8 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Dumbbell

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Wednesday 9/1/21

CROSSFIT “Running with Angie”For time:100 Pull-up400m Run100 Push-up400m Run100 Sit-up400m Run100 Air Squat___________________ COMPETITOR Push Press5(L) 5(M) 5(MH) 5(H)3 rounds for total reps + time:Max

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Tuesday 8/31/21

CROSSFIT 4 rounds:10 V-up10 Banded Good Morning10 Dead Bugs (each side)(alternate rounds with partner)5 rounds for time:5 Deadlift 275/18510 Burpee Over Bar__________________________COMPETITOR 4 rounds for

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Monday 8/30/21

CROSSFIT Power Snatch3(L) 3(M) 3(MH) 3(H)For time:500m Row50 Box Jump Over 24/20500m Row________________________ COMPETITOR Snatch3(L) 3(M) 3(MH) 3(H) For load:Snatch Balance 4-3-2-1 Tempo Front Squat:

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Saturday 8/28/21

WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Weighted

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Friday 8/27/21

CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) For time:27-21-15-9Thruster 75/55Burpee to 6″____________________ COMPETITOR Clean 3(L) 3(M) 3(MH) 3(H) At a moderate load:Tall Clean 2-2-2-21.5 Back Squat4(L)

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Thursday 8/26/21

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 (no rest between

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Wednesday 8/25/21

CROSSFIT With a partner for time:3 rounds – (each)40yd Sled Push 135/90200m Run25/18 Hand Release Push-up(alternate rounds with partner)3 rounds – (each)40yd Sled Pull 90/45200m

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Tuesday 8/24/21

CROSSFIT 4 rounds:5-10 Strict Toe to Bar10-15 Russian Twist (moderate load)AMRAP 15:0040 Double Under30 Ball Slam 20/1420 Calorie Row10 Clean & Jerk 135/95______________________COMPETITOR For total

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Monday 8/23/21

CROSSFIT For load:Power Snatch3(L) 3(M) 3(MH) 3(H)“The Dirty Donkey”10 rounds for time:3 Handstand Push-up5 Pull-up7 Burpee9 KB Swing 53/3511 Sit-up________________________COMPETITOR Snatch 3(L) 3(M) 3(MH) 3(H)

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Saturday 8/21/21

WEIGHTLIFTING Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70%

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Friday 8/20/21

CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAPs)_________________________ COMPETITOR 6 rounds for load:1 Clean + 1

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Thursday 8/19/21

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12

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Wednesday 8/18/21

CROSSFIT With a partner for time:2000m Row50 Single-Arm DB Thruster 50/35100 Double Under1000m Row70 DB Snatch 50/35100 Double Under500m Row90 DB Lunge 50/35100 Double Under___________________________COMPETITOR

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Tuesday 8/17/21

CROSSFIT 2 rounds:AMRAP 3:00400m RunPlank Hold (in remaining time)(rest 1:00 between AMRAPs)7 rounds for time:7 Deadlift 225/1557 Toe to Bar___________________________COMPETITOR For total time:2 rounds –50yd

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Monday 8/16/21

CROSSFIT “The Angry Pony”For time:70 Burpee60 Sit-up50 KB Swing 53/3540 Pull-up30 Handstand Push-up_______________________ COMPETITOR 6 rounds for load:1 Snatch + 1 Hang Snatch + 1

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Saturday 8/14/21

Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Side

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Friday 8/13/21

CROSSFIT For total time:3 rounds:10 Clean & Jerk 95/6520 Hand Release Push-up (rest 2:00) 1000m Run (rest 2:00) 3 rounds:10 Snatch 95/6520 Hand Release Push-up_____________________

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Thursday 8/12/21

UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep

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Wednesday 8/11/21

CROSSFIT 3 rounds:5 Pull-up 10 Barbell Bent Over Row15 Band Pull Apart(alt. rounds with partner)10 rounds for time:7 Toe to Bar14 Air Squat21 Double Under______________________COMPETITOR

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Tuesday 8/10/21

CROSSFIT Weighted Plank3x :20 Hold AMRAP 7:003-6-9-12-15-etc…DB Hang Clean 50/35Box Jump 24/20_____________________ COMPETITOR 3 rounds for load:20yd Yoke Carry40yd Sled Pull80yd Farmer Carry(rest 3:00 between

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Monday 8/9/21

CROSSFIT “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee______________________COMPETITOR 6 rounds for load:1 High Hang Power Snatch + 1 Hang

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Saturday 8/7/21

Weightlifting 2021 Iron Athlete Summer Open Location: Westworld of Scottsdale “The fruit derived from labor is the sweetest of pleasures.” ~Luc de Clapiers

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Friday 8/6/21

CROSSFIT For time:1000m Assault Bike50 KB Swing 53/3550 Wall Ball 20/1450 Push-up30 KB Swing30 Wall Ball30 Push-up10 KB Swing10 Wall Ball10 Push-up1000m Row____________________COMPETITOR 6 rounds

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Thursday 8/5/21

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

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Wednesday 8/4/21

CROSSFIT 3 rounds:10 DB Gorilla Row10 DB Rear Delt Fly10 DB Curl(alt. rounds with partner)For time:30 Pull-up50 Double Under9 Wall Walk20 Pull-up50 Double Under7 Wall

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Tuesday 8/3/21

CROSSFIT Weighted Plank Hold3x :30 AMRAP 20:0030 Sit-up20 Calorie Row10 Burpee to Plate______________________COMPETITOR 8 rounds for load: (3 person relay)20yd Sled Push *constant load (3:00

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Monday 8/2/21

CROSSFIT 3 rounds for time: 1000m Row (alternate rounds partner) 5 rounds for time:1 Rope Climb7 Deadlift 225/155______________________ COMPETITOR 6 rounds for load:1 Power Snatch

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Saturday 7/31/21

WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau

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Friday 7/30/21

CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner)

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Thursday 7/29/21

UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with

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Wednesday 7/28/21

CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest

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Tuesday 7/27/21

CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2

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Monday 7/26/21

CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30

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Saturday 7/24/21

WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more

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Friday 7/23/21

CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5

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Thursday 7/22/21

UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep

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Wednesday 7/21/21

CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds

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Tuesday 7/20/21

CROSSFIT Weighted Plank3x :30 Hold AMRAP 9:003-6-9-12-15-etc…Toe to BarBox Jump 24/20____________________ COMPETITOR Bench Press50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Complete 1 Round Every 2:00

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Monday 7/19/21

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 2(M)For time:400m Run200 Double Under100 Air Squat50 DB Snatch 50/35____________________ COMPETITOR Snatch70% 1×375% 1×280% 3×1Back Squat50% 1×860% 1×570% 1×380%

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Saturday 7/17/21

WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (H)

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Friday 7/16/21

CROSSFIT Overhead Squat3(L) 3(M) 3(MH) 3(H) 3(M) For time:10-9-8-7-6-5-4-3-2-1Deadlift 185/125Dumbbell Push Press 50/35Parallette Passthrough__________________________ COMPETITOR Deadlift60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1Weighted Chin-up5(0) 5(L) 3(M)

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Thursday 7/15/21

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown

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Wednesday 7/14/21

CROSSFIT For load:Bench Press 5(L) 5(M) 5(MH) 5(H) 5(M) For time:5 Rounds of “Cindy”600m Row4 Rounds of “Cindy”500m Row3 Rounds of “Cindy”400m Row2 Round of

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Tuesday 7/13/21

CROSSFIT For max time:L-Sit Hold(1:00 Rest)Plank AMRAP 15:0060 Double Under30 KB Swing 53/3515 Burpee___________________ COMPETITOR Bench Press60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1 5 rounds:10

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Monday 7/12/21

CROSSFIT For load:Power Clean 3-3-3-3-3(make consisten increases) For time:5 Rope Climb10 Dball Over Shoulder 150/8030 Toe to Bar50 Box Jump Over 24/2070 Sit-up_________________________COMPETITOR Snatch70% 2×275%

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Friday 7/9/21

CROSSFITOverhead Squat 5(L) 5(M) 5(MH) 5(H) 5(M)6 rounds for time:3 Wall Walk6 Lateral Ball Slam 20/149 Toe to Bar______________________ COMPETITOR Clean & Jerk70% 2×375% 3×2

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Thursday 7/8/21

UPPER BODY Chest Press12(L) 10(M) 8(MH) 6(H) Pullover 12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H)Front Pulldown 12(L) 10(M) 8(MH) 6(H) Machine Dip 12(L)

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Wednesday 7/7/21

CROSSFITFor load:Bench Press 8(L) 8(M) 8(MH) 8(H) 8(M) For time:25 Burpee50 Box Jump 24/2075 Double Under200m Run75 Double Under50 Weighted Sit-up 25lbs25 Burpee_______________________COMPETITOR 8 rounds

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Tuesday 7/6/21

CROSSFIT2 rounds for time:1:00 Plank:30 L-Sit Hold AMRAP 8:008 Wall Ball 20/148 Pull-up_________________ COMPETITORBench Press60% 1×570% 1×380% 1×185% 1×190% 1×15 rounds:8 Cross Body Hammer Curl8

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Monday 7/5/21

Holiday Hours:7:00a-11:00a Open Gym _________________ CROSSFITFor load:Power Clean 5-5-5-5(touch & go) For Time:42-30-18Calorie RowDB Snatch 50/35____________________COMPETITOR Snatch70% 2×375% 3×2Back Squat60% 1×570% 1×380% 1×185% 1×190% 1×1

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Saturday 7/3/21

WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 2 Snatch + 1 Overhead SquatBuild to a heavy set:2 Clean + 2 Jerk Front Squat

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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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8 N Roosevelt Ave Chandler Arizona 85226

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