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

WORKOUT OF THE DAY

Tuesday 3/9/21

CROSSFIT “Pull-up Pyramid”1-3-1-5-1-3-1Pull-up Chin-up (alternate each set with partner) For total time:3 rounds:10 Toes to Bar30 Double Under (rest 3:00) 3 rounds:10 Deadlift 225/15530 Double

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Monday 3/8/21

CROSSFIT At a moderate load:Front Squat 10-10-10(make consistent increases) For time:21-15-9Power Clean 95/65Hand Release Push-up 2 rounds no measure:90′ Suitcase Carry (Left)90′ Suitcase Carry (Right)45′

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Saturday 3/6/21

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

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Friday 3/5/21

CROSSFIT For load:Deadlift 8-5-3-1-1-1(make consistent increases) For total rounds:Every 2:00 until failure…250/200m Row9 Thruster 95/65________________________________COMPETITOR Single Arm DB Shoulder to Overhead3-3-3-3-3 (each arm)(make consistent increases)

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Thursday 3/4/21

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

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Wednesday 2/3/21

CROSSFIT For load:Weighted Dip 8-5-3-1-1-1(make consistent increases) With a partner for time:200m Farmer Carry 53/35150 KB Swing 53/35200m Farmer Carry 53/35150 Box Jump 24/20200m Farmer

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Tuesday 3/2/21

CROSSFIT For load:Back Squat 8-5-3-1-1-1(make consistent increases) “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar__________________________ COMPETITOR For total reps:Every 1:00 for

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Monday 3/1/21

CROSSFIT For load:Bench Press 8-5-3-1-1-1(make consistent increases) AMRAP 20:005 Pull-up10 Push-up20 Double Under*400m Run at 0:00, 5:00, 10:00, 15:00 _____________________________________ COMPETITORFor load:Overhead Squat 1-1-1-1-1(make consistent

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Saturday 2/27/21

UPPER BODY Complete as quickly as possible in good form:50 Chest Press40 Pec Deck 30 Seated Dip (use a weight that allows 12 reps when

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Friday 2/26/21

CROSSFIT For load:Deadlift 8-5-3-3-3(make consistent increases) For time: 21-15-9Kettlebell Swing 53/35Dumbbell Push Press 50/35BurpeeSit-up________________________ COMPETITOR For load:Deadlift 1-1-1-1-1(make consistent increases) AMRAP 20:0025′ DB Overhead Walking

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Thursday 2/25/21

UPPER BODYSingle-Arm Front Pulldown 8(L) 8(M) 8(MH) 8(H) Chest Press 8(L) 8(M) 8(MH) 8(H) Single-Arm Seated Row 8(L) 8(M) 8(MH) 8(H) Incline Press 8(L) 8(M)

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Wednesday 2/24/21

CROSSFIT For load:Weighted Dip 8-5-3-3-3(last set heavier than last week) 4 rounds for total time:AMRAP 3:00500/400m RowMax Power Clean 135/95(rest 1:00 between rounds)______________________________COMPETITOR With a

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Tuesday 2/23/21

CROSSFIT For Load:Back Squat 8-5-3-3-3(make consistent increases) AMRAP 10:0010 Wall Ball Shot 20/1420 Double Under10 Pull-up20 Double Under_________________________ COMPETITOR For load & reps:Every 1:00 for

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Monday 2/22/21

CROSSFIT For load:Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:400m Run21 Hand Release Push-up12 Box Jump Over 24/20________________________ COMPETITOR For load:Overhead Squat 3-3-3-3-3(make consistent

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Saturday 2/20/21

UPPER BODY “DC Sets”Chest Press “DC Sets”Pullover “DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip “DC Sets”Rear Delt Fly “DC Sets”Pec Deck *”DC Sets“Choose

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Friday 2/19/21

CROSSFIT For load:Deadlift 5-5-5-5-5(last set heavier than previous week) 2 rounds for time:20 Wall Ball Shot 20/1430 Double Under 20 Toes to Bar 30 Double

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Thursday 2/18/21

Upper Body 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

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Wednesday 2/17/21

CROSSFIT For load:Weighted Dip 5-5-5-5-5(last set heavier than previous week) AMRAP 12:003 Standing Press 95/656 Ring Dip 9 Pull-up_________________________________ COMPETITOR No measure:10k Ski/Row/Bike/Run(switch every 2:00)

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Tuesday 2/16/21

CROSSFIT For load:Back Squat 5-5-5-5-5(last set heavier than previous week) For total reps + calories:AMRAP 4:00 20 Burpee Over the RowerMax Calorie Row (rest 2:00)AMRAP

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Monday 2/15/21

CROSSFIT For load:Bench Press 5-5-5-5-5(last set heavier than previous week) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up___________________________________

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Saturday 2/13/21

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

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Friday 2/12/21

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) For time: 400m Run 9 Clean & Jerk 135/953 Rope Climb 400m Run 6 Clean & Jerk 2 Rope Climb

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Thursday 2/11/21

UPPER BODY 3 rounds:No rest between exercises.8 Incline Press8 Tempo Pec Deck (:04 ecc) 8 Machine Dip (alternate rounds with a partner) 3 rounds:No rest

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Wednesday 2/10/21

CROSSFIT For load:Weighted Dip 5-5-5-5-5(make consistent increases) 10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest________________________ COMPETITOR No measure:5k

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Tuesday 2/9/21

CROSSFIT For load:Back Squat 5-5-5-5-5(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Kettlebell Swing 53/35Gobblet Squat 53/35 Burpee Over the Kettlebell___________________________ COMPETITOR 5 rounds no measure:3 Beat Swing

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Monday 2/8/21

CROSSFIT For load:Bench Press 5-5-5-5-5(make consistent increases) For time:50 Pull-up 100 Push-up 1 Mile Run_______________________________ COMPETITOR For load:Back Squat 1-1-1-1-1(make consistent increases) 5 rounds for

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Saturday 2/6/21

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

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Friday 2/5/21

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) 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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Thursday 2/4/21

UPPERBODY 3 rounds:8-12 Shoulder Press 8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Front Pulldown 8-12 Dumbbell Rear Delt

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Wednesday 2/3/21

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 25 Weighted Sit-up 25lbs25 Toes to BarWith a partner for time:300m Row500m Row

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Tuesday 2/2/21

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) “Isa-Ball”AMRAP 12:003 Power Snatch 95/6515 Wall Ball Shot 20/14____________________________ COMPETITOR No measure:6-5-4-3-2-1Ring DipRing Pull-up 2

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Monday 2/1/21

CROSSFITFor load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) 6 rounds for time:200m Run 30 Double Under 1 Rope Climb________________________________ COMPETITOR For load:1.5 Back

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Saturday 1/30/21

UPPER BODY 15-12-10-8Chest Press Pec Deck (alternate rounds with a partner) 15-12-10-8Seated Row Rear Delt Fly (alternate rounds with a partner) 15-12-10-8Shoulder Press Upright Row

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Friday 1/29/21

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For Time:7 Power Clean 135/9521 Pull-up35 Wall Ball 20/145 Power Clean15 Pull-up25 Wall Ball3 Power Clean9 Pull-up15

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Thursday 1/28/21

UPPER BODY 3 rounds:8-12 Supinated Pulldown 8-12 Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:8-12 Chest Press 8-12 Seated Row 8-12 DB

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Wednesday 1/27/21

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) 4 rounds for time: (slowest is score)500m Row (rest 3:00 between rounds)_______________________________ COMPETITOR For load:Deadlift

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Tuesday 1/26/21

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) For time:11-9-7-5-3Bar Facing BurpeeToes to Bar Thruster 115/75________________________________ COMPETITOR 2 rounds no measure:15 Beat Swing

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Monday 1/25/21

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short)For time:300m Row15 Snatch 95/65300m Row30 Burpee Box Jump 24/20300m Row15 Snatch 300m Row________________________________ COMPETITOR

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Saturday 1/23/21

UPPER BODY 3 rounds:No rest between exercises.10 Incline Press 10 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.10 BTN Pulldown (behind

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Friday 1/22/21

CROSSFIT For load:Deadlift 8-1-7-2-6-3-5-4(constant load. keep rest short) For time: 40-30-20Russian Kettlebell Swing 70/44Bar Dip Weighted Sit-up 25lbs____________________________ COMPETITOR At a moderate load:5-4-3-2-1Tall CleanFront Squat

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Thursday 1/21/21

UPPER BODY 4 rounds:No rest between exercises.8 Chest Press 8 Supinated Pulldown (alternate rounds with a partner) 4 rounds:No rest between exercises.8 Incline Press 8

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Wednesday 1/20/21

CROSSFIT For load:Standing Shoulder Press 8-1-7-2-6-3-5-4(constant load. keep rest short) “Lactic Ladders”5 rounds for total calories::10 Row for Calories :50 Rest :20 Row for Calories

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Tuesday 1/19/21

CROSSFIT For load: Back Squat 8-1-7-2-6-3-5-4(constant load. keep rest short) AMRAP 12:0015 Wall Ball Shot 20/1410 Toes to Bar 15 Kettlebell Swing 53/35_________________________________ COMPETITOR No

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Monday 1/18/21

CROSSFIT For load: Bench Press 8-1-7-2-6-3-4-5 (constant load. keep rest short) For time:50 Pull-up50 Shoulder to Overhead 95/6550 Kettlebell High Pull 53/35__________________________________ COMPETITORAt a moderate

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Saturday 1/16/21

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

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Friday 1/15/21

CROSSFIT For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip, AK, Floating) 3 rounds for time: 500M Row12 Deadlift (bodyweight)21 Box Jump 24/20________________________ COMPETITOR For load:3-Position Clean1(L) 1(M) 3×1(MH)(Hip,

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Thursday 1/14/21

UPPER BODY For load:Single-Arm Front Pulldown 10-8-6(alternate sets with a partner) For load:Incline Press 12-10-8-6 (alternate sets with a partner) For load:Single-Arm Row 10-8-6(alternate sets

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Wednesday 1/13/21

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H) *follow each set with 20 band pull apart For time: 9-15-21-15-9Pull-up Dumbbell Power Clean 50/35 Bar DipKettlebell High

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Tuesday 1/12/21

CROSSFIT For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 2(H) AMRAP 4:00 27 Calorie Row 27 Burpee27 Box Jump 24/20 (rest 4:00) AMRAP 4:00

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Monday 1/11/21

CROSSFIT For load:Blokz Bench 8(L) 6(M) 4(MH) 2(H) 12(M) 3 rounds for time:400m Run 10 Toes to Bar 30 Double Under 10 Toes to Bar______________________________

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Saturday 1/9/21

Upper Body 3 rounds:No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Front Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder

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Friday 1/8/21

CrossFit 5 rounds for load:3 Hang Power Clean3 Front Squat(rest 1:00 between rounds. increasing load) “Jackie”For time: 1000m Row 50 Thruster 45/3530 Pull-up______________________Competitor 5 rounds

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Thursday 1/7/21

Upper Body For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Chest Press Supinated Pulldown (alternate rounds with a partner) For load: (constant load)8-1-7-2-6-3-5-4No rest between exercises.Shoulder Press

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Wednesday 1/6/21

CrossFit For load: Seated Row 12(L) 10(M) 8(MH) 6(H)*follow each round with 20 band pull apart AMRAP 3:0050 Kettlebell Swing 50/35 Max Handstand Push-up (rest

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Tuesday 1/5/21

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 4(M) 4(MH) 4(H) For time: 50 Double Under 1000m Row 50 Steps Walking Lunge 800m Run 50

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Monday 1/4/21

CrossFit For load:Blokz Bench 10(L) 8(M) 6(MH) 4(H) For time:15-12-9-12-15Toes to Bar Dumbbell Power Clean & Jerk 50/35 Burpee to 6″ reach______________________________ Competitor 5 rounds

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Saturday 1/2/21

Upper Body 3 rounds:No rest between exercises.8 Chest Press12 Pec Deck (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Front Pulldown 12 Dumbbell

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Friday 1/1/21

Holiday Hours9:00a-12:00p Open Gym __________________________ CrossFit For load:Every 1:00 for 10:00 1 Power Clean + 1 Front Squat + 1 Hang Clean (make consistent increases)

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Thursday 12/31/20

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

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Wednesday 12/30/20

CrossFit For load: Seated Row 15(L) 12(M) 10(MH) 8(H) *follow each round with 20 band pull apart 3 rounds for time: 250m Row 10 Shoulder

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Tuesday 12/29/20

CrossFit For load:Tempo Back Squat (:04 ecc) 6(L) 6(M) 6(MH) 6(H) AMRAP 12:00 50′ Walking Lunge 20 Alternating Leg Step-up 50′ Walking Lunge 20 Single-Arm

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Monday 12/28/20

CrossFit For load:Blokz Bench 12(L) 10(M) 8(MH) 6(H) For total time: 1 round: 30 Pull-up 50 Sit-up 70 Double Under 2 rounds:20 Pull-up40 Sit-up60 Double

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Saturday 12/26/20

Holiday Hours 9:00a-12:00p_________________________ Upper Body Chest Press 8×8 (M)(rest :30 between sets)Front Pulldown 8×8 (M)(rest :30 between sets) Shoulder Press 8×8 (M)(rest :30 between sets)

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Thursday 12/24/20

Holiday Hours:9:00a-12:00p___________________________ Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Chest Press (alternate rounds with a partner) 3 rounds:No rest

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Wednesday 12/23/20

CrossFit For load:Tempo Gorilla Row (:04 ecc) 10(L) 8(M) 6(MH) 4(H) AMRAP 20:00250m Row 25 Double under 200m Run 20 Sit-up_________________________ Competitor For time: 1000m

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Tuesday 12/22/20

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 4(H)“Tommy Mac”2 rounds for time: 12 Burpee12 Thruster 115/7512 Burpee12 Power Snatch 12 Burpee 12

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Monday 12/21/20

CrossFit For load:Blokz Bench 15(L) 12(M) 10(MH) 8(H) For time: 400m Run 75 Kettlebell Swing 53/35 800m Run 75 Kettlebell Swing 400m Run__________________________ Competitor 5

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Saturday 12/19/20

Upper Body “JT”For time: 21-15-9 Handstand Push-up Ring Dip Push-up___________________________ Sleds3 rounds:40yd Sled PULL 135/9040yd Sled PUSH 135/90(alternate rounds with a partner) 3 rounds:40yd Backwards

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Friday 12/18/20

CrossFit “Fran”For time:21-15-9Thruster 95/65Pull-up___________________ Competitor 3 rounds for time: 50 Double Under (unbroken)5 Clean & Jerks (80%)(rest 1:00 between rounds) “Fran”For time:21-15-9Thruster 95/65Pull-up Until failure::30

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Thursday 12/17/20

Upper Body 3 rounds:No rest between exercises.8-10 Weighted Chin-up 8-12 Pullover 8-10 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-10 Standing

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Wednesday 12/16/20

CrossFit 5 rounds:10 Push-up:45 Plank Hold 10 Sit-up 15 Push-up 1:00 Plank Hold 15 Sit-up200m Run________________________ Competitor “Partner Jerry”For time:2 x 800m Run (each)2 x

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Tuesday 12/15/20

CrossFit For time:100m Walking Lunge800m Run 100m Walking lunge____________________________ Competitor 5 rounds for time:21/15 Calorie Assault Bike3 Snatch (80%)(rest 1:00 between rounds) For time:20 Dball

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Monday 12/14/20

CrossFit AMRAP 7:003 Burpee15 Jumping Jack (rest 3:00) AMRAP 7:003 Wall Walk15 Sit-up____________________ Competitor For load:Push-Press 1-1-1-1-1(make consistent increases) For load:Weighted Chin-up 1-1-1-1-1(make consistent increases)

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Saturday 12/12/20

Upper Body “PT Pyramid”For time:1-2-3-4-5-6-5-4-3-2-11x Strict Pull-up 2x Push-up 3x Sit-up Total Reps:36 Strict Pull-up72 Push-up 108 Sit-up______________________________ Sleds6 rounds:40yd Sled Push 135/9080yd Shuttle Run

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Friday 12/11/20

CrossFit 8 rounds:100m Jog 100m Sprint 100m Walk_______________________ Competitor For time: 500m Ski Erg20 Clean & Jerk (70%)500m Ski Erg For load:Deadlift 10-10-10(touch and go)

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Thursday 12/10/20

Upper Body 3 rounds:No rest between exercises.6-8 Weighted Chin-up 8-12 Pullover 6-8 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.6-8 Standing

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Wednesday 12/9/20

CrossFit For load:Tempo Gorilla Row (:04 ecc) 12(L) 10(M) 8(MH) 6(H) AMRAP 12:00250m Row 25 Bench Press 95/65250m Row 20 Bench Press 115/85250m Row 15

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Tuesday 12/8/20

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 6(M) 6(H) 3 rounds for time:30 Wall Ball Shot 20/1415 Toes to Bar 30 Dumbbell Snatch

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Monday 12/7/20

CrossFit For load: Weighted Dip 8(0) 5(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run 15 Pull-up 30 Double Under 15 Push-up(rest 1:00 between rounds)_______________________________

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Saturday 12/5/20

Upper Body 10-12-14-16 (decreasing load) Chest Press Seated Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) Shoulder Press Upright Row (alternate rounds with a

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Friday 12/4/20

CrossFit For load: 8-7-6-5-4-3-2-1Power Clean Bent Row Front Squat Shoulder to Overhead(rest 1:00 between rounds) (don’t set the bar down until entire round is complete)______________________________________

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Thursday 12/3/20

Upper Body 3 rounds:No rest between exercises.4-6 Weighted Chin-up 8-12 Pullover 4-6 Bench Press (alternate rounds with a partner) 3 rounds:No rest between exercises.4-6 Standing

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Wednesday 12/2/20

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)8 Cross Bench Dumbbell Pullover (alternate rounds with a partner) For time: 21-15-9 Hand Stand Push-up Calorie Row

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Tuesday 12/1/20

CrossFit For load:Tempo Bulgarian Split Squat (:04 ecc) 8(L) 8(M) 8(H) 5 rounds for total reps:1:00 Commando 1:00 Calorie Row 1:00 Double Under 1:00 Rest_____________________________Competitor

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Monday 11/30/20

CrossFit For load: Weighted Dip 5(0) 5(L) 5(M) 5(MH) 5(H) AMRAP 15:00 15 Deadlift 115/8510 Toes to Bar 5 Shoulder to Overhead 115/85__________________________________________ Competitor 5

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Saturday 11/28/20

Upper Body “Drop Sets”Chest Press “Drop Sets”Supinated Cable Pulldown“Drop Sets”Shoulder Press “Drop Sets”Cable Seated Row“Drop Sets”Seated Dip“Drop Sets”Upright Row Band Pull Apart 3×25“Drop Sets” Select

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Friday 11/27/20

Holiday Hours9:00a-12:00p ___________________________ CrossFit For load:Every 1:00 for 10:002 Power Clean + 1 Thruster(make consistent increases) 4 rounds for time:30 Double Under 30 Wall Ball

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Thursday 11/26/20

Holiday Hours:8:00a-10:00a Open Gym ____________________________________________ Upper Body Weighted Dip 6-5-4-3(make consistent increases) Weighted Chin-up 6-5-4-3(make consistent increases)Skull Crusher 10-8-6-15(make consistent increases. decrease on final set)Seated

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Wednesday 11/25/20

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)10 Cross Bench Dumbbell Pullover (alternate rounds with a partner) “The Dirty Donkey”10 rounds for time: 3 Handstand

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Tuesday 11/24/20

CrossFit For load:Tempo Front Squat (:04 ecc) 2(L) 2(M) 2(MH) 2(H) 3 rounds for time: 800m Run 30 Steps Walking Lunge 10 Single-Arm Dumbbell Shoulder

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Monday 11/23/20

CrossFit For load: Weighted Dip 8(L) 8(M) 8(MH) 8(H) “11.1”AMRAP 10:0030 Double Under 15 Power Snatch 75/55_______________________________ Competitor 5 rounds for load: 4 Push-Press4 Weighted

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Saturday 11/21/20

Upper Body “Drop Set”Chest Press“Drop Set”Supinated Cable Pulldown“Drop Set”Shoulder Press“Drop Set”Cable Seated Row“Drop Set”Seated Dip“Drop Set”Upright RowBand Pull Apart 3×25“Drop Sets” -Select a weight that

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Friday 11/20/20

CrossFit For load:Every 1:00 for 10:002 Power Clean + 2 Push Press(make consistent increases)With a partner for time: 200m Farmers Walk 70/53100 Push-up200m Farmers Walk

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Thursday 11/19/20

Upper Body Weighted Dip 7-6-5-4(make consistent increases) Weighted Chin-up 7-6-5-4(make consistent increases) Skull Crusher 12-10-8-6(make consistent increases) Seated EZ Bar Curl 12-10-8-6(make consistent increases) Overhead

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Wednesday 11/18/20

CrossFit 4 rounds: 3 Tempo Chin-up (:06 ecc)12 Cross Bench Dumbbell Pullover (alternate rounds with a partner) 3 rounds for time: 27 Calorie Row 18

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Tuesday 11/17/20

CrossFit For load:Tempo Front Squat (:04 ecc) 4-4-4-4(make consistent increases) For time:15 Dumbbell Thruster 50/35200m Run 12 Dumbbell Thruster 200m Run 9 Dumbbell Thruster 200m

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Monday 11/16/20

CrossFit For load: Close Grip Bench Press 8-5-3-1-1-1(make consistent increases) For time: 40 Kettlebell Swing 53/35 20 Pull-up 32 Kettlebell Swing 16 Pull-up 24 Kettlebell

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Saturday 11/14/20

Upper Body “DC Sets”Chest Press “DC Sets”Pullover“DC Sets”Shoulder Press “DC Sets”Seated Row “DC Sets”Seated Dip“DC Sets”Rear Delt Fly “DC Sets”Pec Deck*”DC Sets”Choose a weight that

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GETTING STARTED IS EASY!

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

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

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

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

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

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

CHARLIE MOLINA

COACH

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

Education & Certifications

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

CHRIS SKOWRONSKI

COACH

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

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

Education & Certifications

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

SAM LEEHE

COACH

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

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

OWNER/COACH

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

Education

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

CERTIFICATIONS

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

COACHING Experience

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

Athletic BACKGROUND

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

HOLD POLICY

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

CANCELLATION POLICY

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

MEMBERSHIP CANCELLATION REQUEST

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

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OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

8 N Roosevelt Ave Chandler Arizona 85226

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