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

WORKOUT OF THE DAY

Tuesday 7/21/20

FitnessFor load:Dumbbell Step-up 12-10-8-6(reps each leg) For time:50-40-30-20-10Air SquatDouble underSit-up________________________________ Competitor2 rounds:12 Prone Incline Lateral Rasie12 Prone Incline Front Raise12 Lying Side Adductions20 Band Triceps

Read More »

Monday 7/20/20

Fitness For load:Push Press 5-4-3-2-1(make consistent increases) “Elizabeth” For time:21-15-9Power Clean 135/95Ring Dip______________________________ Competitor Snatch Pull + Snatch + Overhead Squat Build to a heavy

Read More »

Saturday 7/18/20

Weightlifting Snatch 2 waves:70% 1×175% 1×180% 1×1 85% 1×1 90% 1×1 Clean + Jerk Build to a heavy set of 2+2 Pause Squat (:02 in

Read More »

Friday 7/17/20

Fitness For load:Floor Press 15-12-10-8 (make consistent increases) For time:40 Wall Ball Shot 20/1430 Pull-up20 Handstand Push-up30 Wall Ball Shot20 Pull-up10 Handstand Push-up20 Wall Ball

Read More »

Thursday 7/16/20

Upper Body 10-8-6-15Floor PressBent Barbell Row (alternate rounds with a partner) 10-8-6-15Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)10-8-6-15Standing

Read More »

Wednesday 7/15/20

Fitness “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead________________________________ Competitor Clean Pull + Clean + Front Squat Build to a

Read More »

Tuesday 7/14/20

Fitness For load:Dumbbell Step-up 8-8-8(8 reps each leg) For time:400m Run 15 Back Squat 225/155400m Run 12 Back Squat 400m Run 9 Back Squat________________________________ Competitor

Read More »

Monday 7/13/20

Fitness For load: Push Press 3-3-3-3-3(make consistent increases) AMRAP 15:003 Burpee6 Box Jump 24/209 Kettbell Swing 53/35_______________________________ Competitor Snatch Pull + Snatch + Overhead Squat

Read More »

Friday 7/10/20

Fitness For load:Floor Press 12-10-8-6(make consistent increases) For time:75 Air Squat50 Pull-up20 Ring Dip50 Air Squat35 Pull-up15 Ring Dip25 Air Squat20 Pull-up10 Ring Dip_________________________________ Competitor

Read More »

Thursday 7/9/20

Upper Body 12-10-8-6Floor PressBent Barbell Row (alternate rounds with a partner) 12-10-8-6Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)

Read More »

Wednesday 7/8/20

Fitness 3 rounds for time:400m Run30 Wall Ball Shot 20/1420 Box Jump10 Toes to Bar___________________________ Competitor Clean Pull + Clean + Front Squat Build to

Read More »

Tuesday 7/7/20

Fitness For load:Single-Leg RDL 10-8-6(make consistent increases) For time: 10-9-8-7-6-5-4-3-2-1Floor Press 135/95 Power Clean 135/95__________________________________ Competitor 2 rounds:12 Prone Incline Lateral Raise 12 Prone Incline

Read More »

Monday 7/6/20

Fitness For load: Push Press 5-5-5-5-5(make consistent increases) “The Dark Horse Special”For time:30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings 53/3560 Sit-up70 Burpees______________________________ Competitor Snatch Pull +

Read More »

Saturday 7/4/20

Weightlifting Snatch Pull + Snatch + Overhead Squat Build to a heavy set of: 1+1+1Clean + Front Squat + Jerk Build to a heavy set

Read More »

Friday 7/3/20

Fitness For load:Floor Press 8-8-8-8(make consistent increases) 3 rounds for time:30 Steps Walking Lunge 40 Russian Kettlebell Swing 53/3550 Sit-up___________________________________ Competitor For load:Every 1:00 for

Read More »

Thursday 7/2/20

Upper Body 15-12-10-8Bench PressBent Row (barbell or dumbbell)(alternate rounds with a partner)15-12-10-8Pullover (barbell or dumbbell)Weighted Bench Dip (set weight in lap)(alternate rounds with a partner)15-12-10-8Standing

Read More »

Wednesday 7/1/20

Fitness For load:Power Clean 5-5-3-3-3(make consistent increases) 3 rounds for time:400m Run15 Pull-up50 Air Squat15 Pull-up______________________________ Competitor For load:Every 1:00 for 10:001 Clean*start every minute

Read More »

Tuesday 6/30/20

The Governor has ordered gyms to close as of 8:00p on Monday, June 29th. Fitness For load:Single-Leg RDL 8-8-8(make consistent increases) “Air Force”For time:20 Thruster

Read More »

Monday 6/29/20

Fitness For Load:1.5 Press 3-3-3-3-3(make consistent increases) For time:30 Calorie Row 20 Parallette Pass Through 30 Pull-up20 Handstand Push-up30 Russian Kettlebell Swing 53/3520 Ring Dip30

Read More »

Saturday 6/27/20

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

Read More »

Friday 6/26/20

Fitness For load:Weighted Dip 5-4-3-2-1*follow each set with 1 rope climb.(make consistent increases) 5 rounds for time:5 Power Clean 135/957 Shoulder to Overhead 135/959 Toes

Read More »

Thursday 6/25/20

Upper Body Dumbbell Bench Press 10-8-6-6(make consistent increases) Dumbbell Fly 8-8-8-8(make consistent increases) Bent Dumbbell Row 10-8-6-6(make consistent increases)Dumbbell Pullover 8-8-8-8(make consistent increases) Arnold Press

Read More »

Wednesday 6/24/20

Fitness For load:DBall Over the Shoulder 6-4-2-4-6(build up and back down) 3 rounds for time:500m Row 400m Run 30 Double Under____________________________ Competitor Clean Build to

Read More »

Tuesday 6/23/20

Fitness For load:Single-Leg RDL 12-10-8(make consistent increases) For time:20 Front Squat 185/12530 Box Jump 24/2040 KBS 53/3550 Wall Ball 20/14_______________________________ Competitor No measure:21-18-15-12-9Calorie Ski Erg

Read More »

Monday 6/22/20

Fitness For Load:1.5 Press 4-4-4-4-4(make consistent increases)5 rounds for total reps:Bench Press at BWT/.66 BWTPull-up (rest 3:00 between rounds)______________________________ Competitor Snatch Build to a heavy

Read More »

Saturday 6/20/20

Upper Body 3 rounds:No rest between exercises.12 Front Pulldown 8 Tempo Chest Press (:04 ecc)12 Upright Row (alternate rounds with a partner) 3 rounds:No rest

Read More »

Friday 6/19/20

Fitness For load:Weighted Dip 5-5-5-5-5(make consistent increases) AMRAP 13:0011 Wall Ball Shot 20/149 Toes to Bar7 Box Jump 24/20_______________________________ Competitor 5 rounds no measure:10 Calorie

Read More »

Thursday 6/18/20

Upper Body Dumbbell Bench Press 8-8-8-8(make consistent increases) Dumbbell Fly 12-10-8(make consistent increases) Bent Dumbbell Row 8-8-8-8(make consistent increases)Dumbbell Pullover 12-10-8(make consistent increases)Arnold Press 8-8-8-8(make

Read More »

Wednesday 6/17/20

FitnessFor load:DBall Over the Shoulder 8-6-4(make consistent increases)“20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6

Read More »

Tuesday 6/16/20

FitnessFor load: Bulgarian Split Squat 10-8-6-4(make consistent increases) AMRAP 20:00:30 Handstand Hold:30 Squat Hold:30 L-sit Hold:30 Chin Over Bar Hold_____________________________ Competitor No Measure:45-30-15Calorie Air Runner

Read More »

Monday 6/15/20

FitnessFor Load:1.5 Press 5-5-5-5-5(make consistent increases) “The Ghost”6 rounds for time:1:00 Row for Calories1:00 Burpee1:00 Double Under1:00 Rest___________________________________ Competitor Snatch Build to a heavy set

Read More »

Saturday 6/13/20

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

Read More »

Friday 6/12/20

CrossFit For load:Weighted Dip 8-8-8-8(make consistent increases) AMRAP 11:00 5 Handstand Push-up 7 Pull-up 9 Kettlebell Swing 53/35__________________________________ Competitor AMRAP 10:0030 Double Under 20 Single-Arm

Read More »

Thursday 6/11/20

Upper Body Dumbbell Bench Press 10-10-10-10(make consistent increases) Dumbbell Fly 15-12-10(make consistent increases) Bent Dumbbell Row 10-10-10-10(make consistent increases) Dumbbell Pullover 15-12-10(make consistent increases) Arnold

Read More »

Wednesday 6/10/20

Fitness For load:Seated Row 10-8-6-4(make consistent increases) “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front

Read More »

Tuesday 6/9/20

Fitness For load: Bulgarian Split Squat 8-8-6-6(make consistent increases) 10 rounds for calories + reps:1:00 Row for calories:15 Rest:30 Sit-up:15 Rest________________________________ Competitor For load &

Read More »

Monday 6/8/20

CrossFit For load:Standing Press 8-6-4-2(make consistent increases) 5 rounds for time:7 Pull-up7 Thruster 75/55 7 Burpee_______________________________ CompetitorSnatch Build to a heavy set of 3 (T&G)90%

Read More »

Saturday 6/6/20

Upper Body 9-12-15 (decreasing load)Chest Press Seated Row (alternate rounds with a partner) 9-12-15 (decreasing load)Incline PressFront Pulldown (alternate rounds with a partner)9-12-15 (decreasing load)Seated

Read More »

Friday 6/5/20

Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking

Read More »

Thursday 6/4/20

Home Workout For time: 50 Jumping Jack50 Tuck Jump 50 Push-up 50 Sit-up 50 Air Squat 50 Sit-up 50 Air Squat 50 Sit-up 50 Push-up

Read More »

Wednesday 6/3/20

Home Workout 8 rounds:100m Jog 100m Sprint 100m Walk____________________ CrossFit For load:Seated Row 6-6-6-6(make consistent increases) 2 rounds for time:20 Thruster 75/55 30 Burpee40 Russian

Read More »

Tuesday 6/2/20

Home Workout AMRAP 15:003-6-9-12-15..continue increasing by 3’sMountain Climber Bicycle Crunch Pike Push-up Russian Twist________________________________ CrossFit At a moderate load:Bulgarian Split Squat 8-8-8-8 (each leg) (make

Read More »

Monday 6/1/20

Home Workout 3 rounds for time:400m Run 30 Commando30 Sit-up__________________________ CrossFit For load:Standing Press 4-4-4-4(make consistent increases) 10 rounds for time:3 Handstand Push-Up6 Deadlift 225/155

Read More »

Saturday 5/30/20

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Tempo Pec Deck (:04 ecc)8-12 Decline Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12

Read More »

Friday 5/29/20

Home Workout 2 rounds for time:30 Burpee20 Steps Walking Lunge (each leg)50 Sit-up30 Push-up20 Squat Jump50 Flutter Kick (each leg)20 Star Jump10 Diamond Push-up50 Superman10

Read More »

Thursday 5/28/20

Home Workout Static Holds1:00 Wall Sit1:00 Plank Hold 1:00 Superman Hold (rest 1:00) For total reps:AMRAP 5:00: Push-up AMRAP 5:00: Sit-up AMRAP 5:00: Air Squat

Read More »

Wednesday 5/27/20

Home Workout 8 rounds: 40yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 6 rounds: 60yd Shuttle Run (alternate shuttles with a partner)

Read More »

Tuesday 5/26/20

Home Workout AMRAP 20:0020 Pike Push-up 30 Star Jump 20 Kick Sit (each side) 30 Superman 20 Push-up 30 Jumping Jack20 V-up_______________________ CrossFit For load:Standing

Read More »

Monday 5/25/20

Memorial Day “Murph”Heats of 12 6:00a Heat 17:00a Heat 28:00a Heat 39:00a Heat 4 *Please RSVP on the Mindbody Schedule or use the Mindbody Ap.

Read More »

Saturday 5/23/20

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown

Read More »

Friday 5/22/20

Home Workout For time:1 Mile Run (rest 3:00) 1 Mile Run (rest 2:00)_______________________ CrossFit For load:Bench Press 8-8-8-8(make consistent increases) “Helen”3 rounds for time:400m Run

Read More »

Thursday 5/21/20

Home Workout 3 rounds for total reps:Max Unbroken Diamond Push-up (rest :30)Max Unbroken Push-up (rest :30)Max Unbroken Push-up on Knees(rest 2:00) 3 rounds for total

Read More »

Wednesday 5/20/20

Home Workout At Jog Pace:*300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace:*300yd Shuttle Run (rest 1:30) For time:*300yd Shuttle Run (rest 1:30) At 2/3

Read More »

Tuesday 5/19/20

Home Workout 8 rounds::20 Kick Sit :10 Rest :20 Frog Squat :10 Rest :20 Mountain Climber :10 Rest :20 V-up :10 Rest :20 Superman Hold

Read More »

Monday 5/18/20

Home Workout3 rounds for time:400m Run 15 Push-up 30 Air Squat 15 Push-up__________________________ CrossFit “Half Murph”For time:800m Run 50 Pull-up100 Push-up 150 Air Squat 800m

Read More »

Saturday 5/16/20

8a-12p Open Gym ________________ Weightlifting Snatch 70% 2×275% 1×180% 1×185% 2×190% 1×195% 2×1 Clean + Jerk 70% 2+275% 1+280% 2(1+1)85% 1+290% 1+2 1.5 Front Squat

Read More »

Friday 5/15/20

Gym Schedule Friday (5/15)8-12 Open Gym4-7 Open Gym___________________________ Home Workout 50-40-30-20-10Steps Walking LungeBicycle Crunch Double under____________________________ Barbell Home Workout “DT”5 rounds for time:12 Deadlift 155/1059

Read More »

Thursday 5/14/20

Gym Schedule 5/13-5/17Wednesday (5/13)9a-2p Equipment Return 5p-6p Equipment Return Thursday (5/14)8-12 Open Gym 4-7 Open Gym Friday (5/15)8-12 Open Gym 4-7 Open Gym Saturday (5/16)8a-12p

Read More »

Wednesday 5/13/20

Zoom Schedule 7:30a Barbell with Meriah8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.______________________________

Read More »

Tuesday 5/12/20

Zoom Schedule9:00a Family Workout with Samuel 12:30p FitEssentials with Shanna 5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna______________________________________ Home Workout 8 rounds::20 Kick Sit

Read More »

Monday 5/11/20

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________

Read More »

Saturday 5/9/20

Zoom Schedule 9:00a Workout with Sam *Link in EVCF Facebook Group.__________________________ Weightlifting Snatch 70% 1×175% 1×180% 1×185% 1×1 90% 1×180% 1×185% 1×190% 1×1 Clean +

Read More »

Friday 5/8/20

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.____________________________ Home WorkoutAMRAP 20:003-6-9-12-15…Jumping JackMountain

Read More »

Thursday 5/7/20

Zoom Schedule 12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________ Home Workout For time:5k Run________________________ Weightlifting

Read More »

Wednesday 5/6/20

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________________

Read More »

Tuesday 5/5/20

Zoom Schedule9:00a FAMILY Workout with Sam 12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group.________________________________ Home

Read More »

Monday 5/4/20

Zoom Schedule 7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Read More »

Saturday 5/2/20

Zoom Schedule9:00a Home Workout with Sam*Link in EVCF Facebook Group. ___________________________________ Weightlifting Snatch 3 waves:75% 1×180% 1×185% 1×1 Clean + Jerk 2 waves:75% 1+280% 1+2

Read More »

Friday 5/1/20

Zoom Schedule 8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group ________________________ Home Workout For

Read More »

Thursday 4/30/20

Zoom Schedule 12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna*Links in EVCF Facebook Group ____________________________________ Home Workout For time:800m Run (rest

Read More »

Wednesday 4/29/20

Zoom Schedule 8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Read More »

Tuesday 4/28/20

Zoom Schedule 9:00a FAMILY Workout with Sam12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna___________________________________________ Home Workout 7 rounds: 40yd Shuttle

Read More »

Monday 4/27/20

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Link in EVCF Facebook

Read More »

Saturday 4/25/20

Zoom Schedule9:00a Home Workout with Sam *Link in Facebook Group___________________________________ Weightlifting Snatch 70% 2×275% 1×180% 1×175% 1×180% 1×185% 2×1 Clean + Jerk 70% 2+2 75%

Read More »

Friday 4/24/20

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group____________________________ Home Workout 4 rounds:25m Walking Lunge25m

Read More »

Thursday 4/23/20

Zoom Schedule12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna________________________________ Home Workout 3 rounds for time:800m Run (rest 2:00 between

Read More »

Wednesday 4/22/20

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF

Read More »

Tuesday 4/21/10

Zoom Schedule9:00a EVCF FAMILY Home Workout with Samuel12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group._____________________________

Read More »

Monday 4/20/20

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in EVCF Facebook

Read More »

Saturday 4/18/20

Zoom Schedule 9:00a Quarantine Open 20.3*Link in EVCF Facebook Group.________________________________ Weightlifting Snatch 75% 4×3 Clean + Jerk 70% 2(2+2)75% 2(2+2)1.5 Front Squat Build to a

Read More »

Friday 4/17/20

Zoom Schedule8:00a EVCF Home Workout with Samuel 12:00p Barbell Meriah 6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.___________________________________________ Home Workout 5 rounds for

Read More »

Thursday 4/16/20

Zoom Schedule12:30p FitEssentials With Shanna5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna*Links in EVCF Facebook Group._______________________________________ Home WorkoutAt Jog Pace:*300yd Shuttle Run (rest 1:30)

Read More »

Wednesday 4/15/20

Zoom Schedule8:00a EVCF Home Workout with Sam 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick__________________________________ Home WorkoutAMRAP

Read More »

Tuesday 4/14/20

Zoom Schedule9:00a EVCF FAMILY Home Workout with Sam12:30p FitEssentials with Shanna 3:00p Athletic Trainer Q&A w/Marie Finamore5:00p Flexibility & Core with Shanna 5:45p FitEssentials With

Read More »

Monday 4/13/20

Zoom Schedule 8:00a EVCF Home Workout with Sam 12:00p Barbell with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home Workout with Nick*Links in

Read More »

Saturday 4/11/20

Zoom Schedule 9:00 Quarantine Open 20.2 *Link in EVCF Facebook Group _______________________ Weightlifting Snatch 70% 4×3 Clean + Jerk 70% 4(2+3) 1.5 Front Squat Build

Read More »

Friday 4/10/20

Zoom Schedule8:00a EVCF Home Workout with Samuel12:00p Barbell Movement with Meriah 6:00p EVCF Home Workout with Nick*Link to Zoom Workouts in EVCF Facebook Group ________________________________________________

Read More »

Thursday 4/9/20

Zoom Schedule 1:00p FitEssentials with Shanna5:00p Flexibility & Core with Shanna 5:45p FitEssentials with Shanna*Link in EVCF Facebook Group ________________________________ Home Workout5 rounds for time:200m

Read More »

Wednesday 4/8/20

Zoom Schedule 8:00a EVCF Home Workout Sam9:00a EVCF Home Workout Sam12:00p Barbell Skill with Meriah4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links

Read More »

Tuesday 4/7/20

Zoom Schedule1:00p FitEssentials with Shanna4:00p Home Workout with Nick 5:00p Flexibility & Core with Shanna5:45p FitEssentials with Shanna*Links to Zoom Workouts in EVCF Facebook Group

Read More »

Monday 4/6/20

Zoom Workouts8:00a Home Workout with Sam 9:00a Home Workout Sam 12:00p Barbell Movement Improvement with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home

Read More »

Saturday 4/4/20

9:00a Zoom Workout with Sam AMRAP 10:0010 Air Squat 9 Dumbbell Snatch Rt Arm 50/3510 Push-up 9 Dumbbell Snatch Lt Arm 50/35 _____________________________________ Weightlifting Test

Read More »

Friday 4/3/20

Zoom Workouts8:00a CrossFit with Sam (minimal equipment) 9:00a CrossFit with Sam (minimal equipment) 12:00p Barbell type stuff. Drills, Stretching, etc with Meriah*Link in EVCF Facebook

Read More »

Thursday 4/2/20

Zoom Schedule1:00p FitEssentials with Shanna5:00p Stretch with Shanna5:45p FitEssentials with Shanna*Links in EVCF Facebook Group_____________________________________ Home Workout 6 rounds for time:400m Run (rest 1:00 between

Read More »

Wednesday 4/1/20

Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking

Read More »

Tuesday 3/31/20

Home Workout 5 rounds:80yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk)4 rounds:60yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk) 3 rounds:40yd

Read More »

Monday 3/30/20

9:00a Workout at Sunset Park 6:00p Workout at Sunset ParkSunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226 ______________________________ Home Workout For time: 20

Read More »

Saturday 3/28/20

7:30a Kettlebell at Kiwanis Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park ________________________________ Weightlifting Snatch Build to 3×1 at Opener Clean &

Read More »

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.