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

WORKOUT OF THE DAY

Monday 12/13/21

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

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Saturday 12/11/21

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

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Friday 12/10/21

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

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Thursday 12/9/21

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

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Wednesday 12/8/21

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

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Tuesday 12/7/21

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

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Monday 12/6/21

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

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Friday 12/3/21

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

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Thursday 12/2/21

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

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Wednesday 12/1/21

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

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Tuesday 11/30/21

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

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Monday 11/29/21

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

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Saturday 11/27/21

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

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Friday 11/26/21

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

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Thursday 11/25/21

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

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Wednesday 11/24/21

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

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Tuesday 11/23/21

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

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Monday 11/22/21

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

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Saturday 11/20/21

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

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Friday 11/19/21

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

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Thursday 11/18/21

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

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Wednesday 11/17/21

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

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Tuesday 11/16/21

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

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Monday 11/15/21

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

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Saturday 11/13/21

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

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Friday 11/12/21

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

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Thursday 11/11/21

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

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Wednesday 11/10/21

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

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Tuesday 11/9/21

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

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Monday 11/8/21

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

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Saturday 11/6/21

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

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Friday 11/5/21

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

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Thursday 11/4/21

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

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Wednesday 11/3/21

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

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Tuesday 11/2/21

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

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Monday 11/1/21

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

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Saturday 10/30/21

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

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Friday 10/29/21

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

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Thursday 10/28/21

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

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Wednesday 10/27/21

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

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Tuesday 10/26/21

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

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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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Paige Carpenter

COACH

My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

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

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

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

CHARLIE MOLINA

COACH

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

Education & Certifications

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

CHRIS SKOWRONSKI

COACH

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

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

Education & Certifications

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

SAM LEEHE

COACH

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

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

OWNER/COACH

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

Education

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

CERTIFICATIONS

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

COACHING Experience

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

Athletic BACKGROUND

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

IPL World Championships 3rd Place Masters (45-49) 2022

USPA Masters National Champion 100kg (45-49) 2023

HOLD POLICY

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

CANCELLATION POLICY

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

MEMBERSHIP CANCELLATION REQUEST

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

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OUR DROP-IN RATES

$20 Per Class

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Location:

8 N Roosevelt Ave Chandler Arizona 85226

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