SLEDSAMRAP 30:00200m Sled Pull 135/9080m Farmers Carry1:00 Plank Hold(share work with a partner) ___________________ WEIGHTLIFTINGSnatch3 waves:70% 1×175% 1×180% 1×185% 1×1 Clean + Jerk2 waves:70% 1×175% 1×180% 1×185% 1×1 Pause Squat65% 1×270% 1×275% 1×180% 1×1 “Fast is fine, but accuracy is everything.” ~Xenophon
LABOR DAYGym Hours 7a-11a _________________________ CROSSFITIncline Bench Press10(L) 8(M) 6(MH) 4(H) 6 rounds each for time: (slowest round is score)12 Toes to Bar200m Run12 DB Snatches 50/35(rounds start every 3:00) ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause
CROSSFITPower CleanEvery 1:00 for 10:001 Power Clean(make consistent increases each minute) For time:20 Calorie Assault Bike30 Single-Arm Devil Press 50/3540 V-ups50 Russian KB Swings 70/44 _____________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Dumbbell Kickstand Squat8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Leg Extension15 Leg Press(alternate rounds with
UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8 Tempo Rear Delt Fly (:04 ecc)8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between
CROSSFITIncline Dumbbell Bench Press10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band biceps curl For time:30 Burpees Over the Bar30 Push Press 135/9530 Burpees Over the Bar _____________________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Bench Press10(L) 8(M) 6(H) 15(MH) Incline Dumbbell Row10(L) 8(M) 6(H) 15(MH) Chest Press10(L) 8(M)
CROSSFITDumbbell Incline Bench Press10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band biceps curl AMRAP 15:0030 Sit-up20/16 Calorie Row10 Power Snatch 75/55 _____________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.10 Bench Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10
CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*15 Banded Straight Arm Pulldowns after each set “The Ghost”6 rounds for reps:1:00 Calorie Row1:00 Burpees1:00 Double Under1:00 Rest _______________________ STRONGFITWeek 22 rounds: (very light)12 Supine Scaption12 Prone Scaption12 Seated Arc Raises 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner) 4 rounds:No rest between exercises.12
CROSSFITBack Squat3(L) 3(M) 3(MH) 3(H)*10 Banded Good Mornings after each set “Erik Came to Play”AMRAP 10:001-2-3-4-5-6-etc…Power Clean 95/65Thruster 95/65*5 Burpee Over the Bar after each round __________________________ STRONGFITWeek 22 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge Complete with as little rest as possible:50 Back Squat(use a weight that you can
CROSSFITBench Press6(L) 6(M) 6(MH) 6(H)*20 Banded Triceps Pushdowns “Conley Can’t Lose”3 rounds for time:750/600m Row18 Burpee25 Box Jump 24/20 ______________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Tempo Bench Press (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H) Tempo Prone Incline Row (:04 ecc/:02 pause)6(L) 6(M) 6(MH) 6(H)
COACH
I started my fitness journey prior to enlisting in the Marine Corps in 2011. This mostly consisted of running, pullups, and pushups to pass the initial strength test. Upon enlisting as a Marine Air Traffic Controller I realized the importance of being both mentally and physically fit. I found crossfit in 2012 as a way to better train myself and my Marines both physically and mentally. Crossfit led me to find Olympic weightlifting, which became my passion for the next decade. Now a self proclaimed retired weightlifter, you can find me training to compete in powerlifting and giving out the best post workout high fives! When not at East Valley, I can be found working at Mesa Gateway Airport as an Air Traffic Controller, or spending time with my wife, Anna, our three dogs and retired race horse. I have a strong love for country music, and am always down to go to a live music event.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
COACH
My background is nutrition and exercise. I am soon to be a Dietitian and Certified Strength and Conditioning Specialist. What you put in your body and how you move it are vital determinates of health.
I am dedicated to developing people both physically and mentally, striving to help them become better every day. By providing you with the tools to sharpen skills and build character, I empower everyone to gain confidence and excel both in and out of the gym. I emphasize coachability to prepare you for success beyond the gym, ensuring you develop habits that will serve you for a lifetime.
Committed to a growth mindset, I foster an environment of encouragement, support, and continuous learning. I keep up to date with the latest research in strength and conditioning, recognizing that the field is evolving. I hope to inspire other staff and athletes to become lifelong students of the game, understanding that growth comes from constant learning and adaptation.
Beyond physical training, I believe that a strong mind and positive attitude are key to success. While genetics play a role, attitude and effort are within your control—and focusing on these elements leads to long-term success. “Hard work beats talent when talent does not work hard” -Tim Notke. By instilling these values, I hope to ensure that you are not only prepared for competition but also for the challenges of life beyond sport.
USA Weighting level 1
American Heart Association Basic Life Support (CPR and AED)
Bachelor’s in Nutrition with a concentration in Human Nutrition and Dietetics from the University of North Carolina at Greensboro.
Master’s in Strength and Conditioning from Logan University.
215lbs. NC Wrestling State Champ 2011 & Runner up 2010, 2x AAU All American, NCAA Division 1 Wrestler.
5 years of youth wrestling club.
1 year of strength specific.
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.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
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.
Bachelor of Science in Nursing Grand Canyon University
American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015
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.
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
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!
Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified
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.
Currently pursing a degree in nutrition
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
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.
Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005
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
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
