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

WORKOUT OF THE DAY

Friday 11/13/20

CrossFit For load: Power Snatch 5-3-3-1-1-1(make consistent increases) “The Angry Pony”For time: 70 Burpees60 Sit-up50 Kettlebell Swing 53/3540 Pull-up30 Handstand Push-up__________________________________Competitor For load:Every 2:00 For

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Thursday 11/12/20

Upper Body 3 rounds: No rest between exercises. 6 Weighted Dip 12 Overhead Triceps Extension (alternate rounds with a partner) 3 rounds: No rest between

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Wednesday 11/11/20

CrossFit For load:Bent Dumbbell Row 12-10-8-6 *follow each set with 20 Band Pull Apart 4 rounds for time:500m Row 400m Run (rest 2:00 between rounds)

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Tuesday 11/10/20

CrossFit For load:Tempo Front Squat (:04 ecc) 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75

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Monday 11/9/20

CrossFit For load: Close Grip Bench Press 8-5-3-3-3(make consistent increases) Tabata Style Scoring Tabata Row (Rest 1:00) Tabata Pull-up (Rest 1:00) Tabata Push-up (Rest 1:00)

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Saturday 11/7/20

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

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Friday 11/6/20

CrossFit For load: Power Snatch 5-5-3-3-3(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee________________________________ Competitor No measure:30-20-10Box Step-up

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Thursday 11/5/20

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

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Wednesday 11/4/20

CrossFit 4 rounds for load: 8 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) 5 rounds for total reps::15 Burpee:15 Rest

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Tuesday 11/3/20

CrossFit For load:Back Squat 8-5-5-3-3-3(make consistent increases) AMRAP 3:00 30 Alt-Leg Step-up (15 each leg) 30 Alt-Arm Dumbbell Snatch 50/35 30 Toes to Bar 30

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Monday 11/2/20

CrossFit For load: Close Grip Bench Press 8-8-5-5-5(make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up ________________________________Competitor Back Squat

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Saturday 10/31/20

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press“Cumulative Sets”Front Pulldown “Cumulative Sets”Incline Press“Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip“Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension *Cumulative Sets 1.

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Friday 10/30/20

CrossFit For load: Power Snatch 5-5-5-5-5(make consistent increases)10 rounds for reps + calories:1:00 Row :15 Rest :30 Sit-up:15 Rest___________________________________ Competitor 6 rounds no measure: 200m

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Thursday 10/29/20

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

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Wednesday 10/28/20

CrossFit 4 rounds for load: (constant load) 10 Bent Dumbbell Row 20 Band Pull Apart (alternate rounds with a partner) AMRAP 9:00 3 Power Clean

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Tuesday 10/27/20

CrossFit For load:Back Squat 8-8-5-5-5(make consistent increases) 5 rounds for time: 200m Run 7 Parallette Pass Through 14 Steps Walking Lunge 21 Kettlebell Swing 53/35______________________________

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Monday 10/26/20

CrossFit For load: Close Grip Bench Press 8-8-8-8(make consistent increases) “Angie”For time:100 Pull-up100 Push-up 100 Sit-up 100 Air Squat_________________________________ Competitor 5 rounds for time: 30

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Saturday 10/24/20

Upper Body “Cumulative Sets”Pullover “Cumulative Sets”Chest Press “Cumulative Sets”Seated Row “Cumulative Sets”Incline Press “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Extension*Cumulative Sets 1. Select

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Friday 10/23/20

CrossFit For load: Power Clean 5-3-3-1-1-1(make consistent increases) For time: 8-7-6-5-4-3-2-1Step-up (each leg) 24/20 Shoulder to Overhead 115/75Broad Jump 6’/4′Toes to Bar___________________________________Competitor 5 rounds no

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Thursday 10/22/20

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

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Wednesday 10/21/20

CrossFit 4 rounds for load: (constant load) 12 Dumbbell Pullover8 Bent Barbell Row (alternate rounds with a partner)2 rounds for time: 80yd Farmers Walk 70/5360

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Tuesday 10/20/20

CrossFit For load:Back Squat 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 50 Double under 400m Run 40 Sit-up______________________________ Competitor No measure:2k Row 2 rounds:

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Monday 10/19/20

CrossFit 4 rounds for load: 10 Dumbbell Fly 10 Dumbbell Bench Press (make consistent increases) “Cindy”AMRAP 20:005 Pull-up 10 Push-up 15 Air Squat_____________________________ Competitor For

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Saturday 10/17/20

Upper Body3 rounds:No rest between exercises.12 Dumbbell Incline Press 8 Tempo Pec Deck (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No

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Friday 10/16/20

CrossFit For load: Power Clean 5-5-3-3-3(make consistent increases) “20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean

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Thursday 10/15/20

Upper Body For load: (constant load) Chest Press 3×20 (alternate sets with a partner) For load: (constant load) Front Pulldown 3×20 (alternate sets with a

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Wednesday 10/14/20

CrossFit 4 rounds for load: (constant load) 10 Dumbbell Pullover10 Bent Barbell Row (alternate rounds with a partner)3 rounds for total reps:2:00 to complete:20/15 Calorie

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Tuesday 10/13/20

CrossFit For load:Overhead Squat 5-3-3-1-1-1(make consistent increases) For total time: 3 rounds:9 Clean & Jerk 95/659 Burpee Over the Bar 2 rounds: 15 Hang Cluster

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Monday 10/12/20

CrossFit 4 rounds for load: 12 Dumbbell Fly 8 Dumbbell Bench Press (make consistent increases)AMRAP 20:00:30 L-Sit Hold 3 Rope Climb 15 Ring Push-up 3

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Saturday 10/10/20

Upper Body 3 rounds: No rest between exercises.8-12 Pullover 8-12 Chest Press 8-12 Rear Delt Fly 8-12 Pec Deck (alternate rounds with a partner) 3

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Friday 10/9/20

CrossFit For load: Power Clean 5-5-5-5(make consistent increases) 2 rounds for time: 50 Kettlebell Deadlift 70/5310 Burpee 50 Sit-up 10 Burpee 50′ Plate Overhead Walking

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Thursday 10/8/20

Upper Body 3 rounds:12 Chest Press 8 Tempo Pec Deck (:04 ecc) (alternate rounds with a partner)3 rounds:12 Supinated Pulldown 8 Tempo Biceps Curl (:04

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Wednesday 10/7/20

CrossFit 4 rounds for load: (constant load) 8 Dumbbell Pullover12 Bent Barbell Row (alternate rounds with a partner) For time:40 Wall Ball30 Pull-up20 Handstand Push-up

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Tuesday 10/6/20

CrossFit For load: Overhead Squat 5-5-3-3-3(make consistent increases) 3 rounds for time. (with a partner) 200m Farmer Walk 53/35 (together) 30 Over the Box Jump

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Monday 10/5/20

CrossFit For load: Blokz Bench Press 8-5-3-1-1-1(make consistent increases) “Demetrius”For time:20-16-12-8-4Bench Press 155/105Calorie Row______________________________ Competitor Back Squat 60% 1×565% 1×570% 1×380% 1×185% 1×5 Power Snatch

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Saturday 10/3/20

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

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Friday 10/2/20

For load: Deadlift 8-5-3-1-1-1(make consistent increases)2 rounds for time: 2 Rope Climb3 DBall Over the Shoulder 150/8020 Toes to Bar 30 Double Under 20 Dumbbell

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Thursday 10/1/20

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Dumbbell Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets

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Wednesday 9/30/20

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)8 Gorilla Row (alternate rounds with a partner) “Jerry”For time:1 Mile Run 2k Row 1 Mile Run____________________________________

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Tuesday 9/29/20

CrossFit For load: Blokz Bench Press 8-5-3-3-3(make consistent increases) 3 rounds for time:7 Power Snatch 95/65 14 Overhead Squat 21 Hang Power Clean 28 Shoulder

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Monday 9/28/20

GYM CLOSED Today____________________________ CrossFit & Competitor For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up (sub with bent row if no pull up bar available)50

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Saturday 9/26/20

Upper Body 4 rounds:No rest between exercises.8-12 Chest Press 8-12 Pec Deck 8-12 Seated Dip 8-12 Plate Raise (alternate rounds with a partner) 4 rounds:No

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Friday 9/25/20

CrossFit For load: Deadlift 8-5-3-3-3(make consistent increases) 9-15-21Weighted Sit-up 25lbsV-up AMRAP 10:00 10 Box Step Over 24/20 20 Alt-Arm Dumbbell Snatch 50/35:30 L-Sit Hold__________________________________ Competitor

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Thursday 9/24/20

Upper Body 15-12-9 Pec Deck Wide Chest Triceps Pushdown (alternate rounds with a partner) 15-12-9Rear Delt Fly Seated Row Biceps Curl(alternate rounds with a partner)

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Wednesday 9/23/20

CrossFit 4 rounds for load:3 Eccentric Chin-up (:08 ecc)10 Gorilla Row (alternate rounds with a partner) 3 rounds: 400m Run 9 Handstand Push-up 15 Toes

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Tuesday 9/22/20

CrossFit For load: Overhead Squat 5-5-5-5(make consistent increases) For time:70-50-30Calorie Row Double underAir Squat FinisherManual Hamstring Curl 15-12-9_________________________________ Competitor 5 rounds for load: (constant load)

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Monday 9/21/20

CrossFit For load: Blokz Bench Press 8-8-5-5-5(make consistent increases) For time: 50 Pull-up 25 Burpee to a plate 50 Wall Ball Shot 20/1425 Burpee to

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Saturday 9/19/20

Upper BodyAMRAP 8:00 8 Chest Press8 Seated Row (constant load) AMRAP 8:00 8 Dumbbell Incline Press8 Front Pulldown (constant load) AMRAP 8:00 8 Seated Dip

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Friday 9/18/20

CrossFit For load:Deadlift 8-8-5-5-5(make consistent increases) Core35 Weighted Sit-up 25lbs35 Toes to Bar For time:500m Row 21 Thruster 95/65400m Row 15 Thruster 300m Row 9

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Thursday 9/17/20

Upper Body 3 rounds:No rest between exercises.10 Dynabody Wide Grip Power Press 10 Dynabody Neutral Grip Power Press(alternate rounds with a partner)3 rounds:No rest between

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Wednesday 9/16/20

CrossFit 3 rounds for load:3 Eccentric Chin-up (:08 ecc)12 Gorilla Row (alternate rounds with a partner) 5 rounds for time:7 Power Clean 135/9514 Wall Ball

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Tuesday 9/15/20

CrossFit For load: Front Squat 2-2-2-2-2(make consistent increases) AMRAP 14:0012 Dumbbell Box Step-up 50/35 (single db)16 Alt-Arm Dumbbell Snatch 50/35 20 Burpee Over Dumbbell24 Double

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Monday 9/14/20

CrossFit For load: Blokz Bench Press 8-8-8-8(make consistent increases) 5 rounds for total reps:3:00 to complete.200m Run 15 Russian Kettlebell Swing 70/53Max Rep Strict Press

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Saturday 9/12/20

Upper Body 3 rounds:No rest between exercises.8 Tempo Chest Press (:04 ecc) 8 Tempo Front Pulldown (:04 ecc) (alternate rounds with a partner) 3 rounds:No

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Friday 9/11/20

CrossFit For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:500m Row 400m Run50 Double under__________________________ Competitor 3 rounds for time:500m Row 400m Run50 Double under

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Thursday 9/10/20

Upper Body 10-12-14-16 (decreasing load)Chest PressPec Deck Triceps Push Down (alternate rounds with a partner) 10-12-14-16 (decreasing load)Seated Row Rear Delt Fly Biceps Curl (alternate

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Wednesday 9/9/20

Fitness For load:Front Squat 3-3-2-2-2(make consistent increases) For time: 10 Wall Walk 15 Parallette Pass Through 20 Handstand Push-up 25 Burpee Box Jump 24/2030 Steps

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Tuesday 9/8/20

FitnessFor load: Bench Press 5-4-3-2-1(make consistent increases)3 rounds for time:500m Row 21 Toes to Bar 12 Power Clean 135/95__________________________ Competitor 2 rounds for time:20 Calorie

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Monday 9/7/20

Labor Day Hours7:00a Open Gym 8:00a “Daniel” 9:00a “Daniel”10:00a “Daniel”_______________________ “Daniel”For time: 50 Pull-up 400m Run 21 Thruster 95/65800m Run 21 Thruster 400m Run 50

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Saturday 9/5/20

Upper Body 15-12-10-8Incline Press Seated Dip (alternate rounds with a partner) 15-12-10-8 Supinated Pulldown Upright Row (alternate rounds with a partner)15-12-10-8 Pullover Chest Press (alternate

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Friday 9/4/20

Fitness For load:Power Snatch 2-2-2-2-2(make consistent increases) 4 rounds for time:9 Deadlift 225/15512 Handstand Push-up15 Toes to Bar________________________________ Competitor 3 rounds no measure: 1:00 Ski

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Thursday 9/3/20

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

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Wednesday 9/2/20

FitnessFor load:Seated Row 10-8-6-4(make consistent increases) 3 rounds for time: 400m Run 15 Pull-up 50 Sit-up 15 Pull-up_________________________________ Competitor For time:15 Clean 135/9512 Clean 185/1259

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Tuesday 9/1/20

FitnessFor load:Front Squat 5-5-3-3-3(make consistent increases)For time:30 Shoulder to Overhead 135/9550 Bar Facing Burpee70 Double under__________________________________ Competitor 2 rounds:12 Rear Delt Fly 12 Plate Raise

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Monday 8/31/20

FitnessFor load:Bench Press 8-5-5-3-3-3(make consistent increases) AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/80Rope Climb Parallette Pass Through *follow each round with a 200m run._______________________________________ Competitor Snatch

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Saturday 8/29/20

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with

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Friday 8/28/20

FitnessFor load:Power Snatch 3-3-2-2-2(make consistent increases)“Fight Gone Bad”3 rounds for total reps + calories:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 20″1:00

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Thursday 8/27/20

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press

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Wednesday 8/26/20

For load:Seated Row 12-10-8-6(make consistent increases)“Lauriel”For Time: (20 minute cap)23 Deadlift 155/10523 Handstand Pushup23 Back Squat (from ground)23 Burpee23 Ground-to-Overhead__________________________________Competitor No measure:2k RowClean 70% 2×375%

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Tuesday 8/25/20

Fitness AMRAP 3:0030 Calorie Row 30 Steps Walking Lunge 30 Dumbbell Snatch 50/3530 Over the Box Jump 20″30 Pull-up (rest 3:00) AMRAP 4:0030 Calorie Row30

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Monday 8/24/20

Fitness For load: Bench Press 8-8-5-5-5(make consistent increases) AMRAP 9:009 Thruster 95/659 Toes to Bar 9 Sumo Deadlift High Pull 95/659 Parallette Pass Through____________________________________ Competitor

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Saturday 8/22/20

Weightlifting Snatch + Overhead Squat Build to a heavy set of: 2+2 Clean + JerkBuild to a heavy set of: 2+2 Front Squat Build to

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Friday 8/21/20

FitnessFor load:Power Snatch 3-3-3-3-3(make consistent increases) 5 rounds for time:5 Power Clean 135/9510 Burpee15 Kettlebell Swing 53/3520 Wall Ball Shot 20/14(rest 1:00 between rounds)__________________________________ Competitor5

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Thursday 8/20/20

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 Front

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Wednesday 8/19/20

Fitness For load:Seated Row 15-12-10-8(make consistent increases) “J.T.”For time:21-15-9Handstand Push-upRing DipPush-up____________________________Competitor 3 rounds for time:20 Calorie Ski Erg 20 Calorie Assault Bike 20 Calorie Row

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Tuesday 8/18/20

Fitness For load:Front Squat 5-5-5-5(make consistent increases)3 rounds for time: 75 Double under50 Air Squat25 Calorie Row_______________________________Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone

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Monday 8/17/20

Fitness For load: Bench Press 8-8-8-8(make consistent increases) “Partner Helen” 3 rounds for time: 400m Run21 Kettlebell Swing 53/3512 Pull-up(alternate rounds with a partner. 3

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Saturday 8/15/20

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 1+2+2Power Clean + Clean + JerkBuild to a moderate set of:

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Friday 8/14/20

Fitness For load:Power Clean 2-2-2-2-2(make consistent increases) AMRAP 12:003 Burpee6 Box Jump 24/20 9 Kettlebell Swing 53/35____________________________ Competitor For time:1 Mile Run 50 Wall Ball

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Thursday 8/13/20

Upper Body Choose weight that allows at least 4 rounds.AMRAP 7:007 Floor Press or Bench Press7 Bent Barbell Row AMRAP 7:007 Shoulder Press 7 Upright

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Wednesday 8/12/20

Fitness For load:Pullover (barbell or dumbbell) 8-8-6-6(make consistent increases)For time:40 Wall Ball 20/1430 Pullup20 Handstand Push-up 30 Wall Ball20 Pullup10 Handstand Push-up20 Wall Ball10 Pullup5

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Tuesday 8/11/20

Fitness For load:Back Squat 10-8-6-4(make consistent increases) “Black & Blue”5 rounds for time:10 Power Clean 135/9510 Bar Facing Burpee______________________________ Competitor 2 rounds:12 Prone Incline Lateral

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Monday 8/10/20

Fitness For load:Strict Press 8-6-4-2(make consistent increases) For time:100 Sit-up25 Double under75 Kettlebell Swing 53/3550 Double under50 Wall Ball Shot 20/1475 Double under25 Box Jump

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Saturday 8/8/20

Weightlifting Power Snatch + Snatch + Overhead Squat Build to a moderate set of: 2+2+2 Power Clean + Clean + JerkBuild to a moderate set

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Friday 8/7/20

Fitness For load:Power Clean 3-3-2-2-2(make consistent increases) “Marco”3 rounds for time:21 Pull-ups15 HSPU9 Thrusters 135/95_______________________________Competitor For load:Every 1:00 for 10:001 Jerk (add 10lbs/5lbs each minute)“Bradshaw”

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Thursday 8/6/20

Upper Body 15-12-9Shoulder PressPullover Seated Dip (alternate rounds with a partner)15-12-9Bent Row Floor PressUpright Row (alternate rounds with a partner)15-12-9Lateral Raise Front Raise Rear Delt

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Wednesday 8/5/20

Fitness For load:Pullover (barbell or dumbbell) 12-10-8-6(make consistent increases)5 rounds for time:9 Toes to Bar 15 Wall Ball Shot 20/1421 Kettlebell Swing 53/35___________________________________ Competitor For

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Tuesday 8/4/20

Fitness For load:Back Squat 6-6-6-6(make consistent increases) For time:75 Double Under35 Burpee to plate 15 Squat Clean 135/9535 Burpee to plate 75 Double Under_________________________________ Competitor

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Monday 8/3/20

FitnessFor load:Strict Press 6-6-6-6(make consistent increases) For time:50 Flutter Kick (each leg)20 Push-up10 Strict Pull-up50 Superman50 Sit-up20 Diamond Push-up10 Strict Pull-up50 Jumping Jack50 Leg Lever20

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Saturday 8/1/20

Weightlifting Snatch Build to max single Clean & Jerk Build to max single “Hell hath no fury like a bureaucrat scorned.”~Milton Friedman

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Friday 7/31/20

Fitness For load:Power Clean 3-3-3-3-3(make consistent increases) 3 rounds for time:20 Burpee Over Dumbbell 30 Wall Ball Shot 20/1440 Dumbbell Snatch (alt arm) 50/35______________________________________ Competitor

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Thursday 7/30/20

Upper Body For load:Pullover & Press 8-8-8-8(make consistent increases) For load:Pullover 8-8-8-8(make consistent increases) For load:Overhead Triceps Extension 10-12-14-16(make consistent increases) For load:Upright Row 10-12-14-16(make

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Wednesday 7/29/20

FitnessFor load:Pullover (barbell or dumbbell) 15-12-10-8(make consistent increases) For total reps:Every 1:00 for 10:00Odd min: Weighted Sit-up 25lbsEven min: Toes to Bar(choose reps prior to

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Tuesday 7/28/20

Fitness For load:Back Squat 8-8-8-8(make consistent increases) The Chief5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAP’s)________________________________ Competitor 2

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Monday 7/27/20

FitnessFor load:Strict Press 8-8-8-8(make consistent increases) For time:40 Kettlebell Swing 53/3520 Pull-up32 Kettlbell Swing16 Pull-up24 Kettlebell Swing12 Pull-up16 Kettlebell Swing8 Pull-up______________________________ Competitor For load:Every 1:00

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Saturday 7/25/20

Weightlifting Snatch Build to Opener Clean & Jerk Build to Opener Back Squat 70% 1×375% 1×380% 3×1 “Women, like men, should try to do the

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Friday 7/24/20

FitnessFor load:Power Clean 3-3-3-3-3(make consistent increases) AMRAP 10:0020 Dumbbell Snatch (alt arms) 50/3540 Double Unders______________________________ Competitor Push Press + Pause Jerk (:02 in dip) +

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Thursday 7/23/20

Upper Body 5 rounds for load:Don’t set the bar down.12 Reverse Grip Biceps Curl 12 Bent Row 12 Overhead Triceps Extension 12 Shoulder Press12 Biceps

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Wednesday 7/22/20

Fitness For load:Pullover (barbell or dumbbell) 15-12-10-8(make consistent increases) 10 rounds for time:7 Pull-up8 Step-up (alt legs) 24/209 Burpee_____________________________ Competitor Clean Pull + Clean +

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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.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

8 N Roosevelt Ave Chandler Arizona 85226

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.