SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _________________________ WEIGHTLIFTINGCycle 1/Week 2Don’t exceed 75%Every 1:00 for 10:001 Snatch(nail every rep) Don’t exceed 75%Every 1:00 for 10:001 Clean & Jerk(nail every rep) Pause Squat (:02 in bottom)60% 1×365% 2×3 At a moderate load:Weighted Back Extension 10-10-10 “You can observe a lot by just watching.” ~Yogi Berra
CROSSFIT For load:Push Press 3-3-3-3-3(make consistent increases) AMRAP 15:0060/48 Calorie Assault Bike (buy-in)-then in remaining time-8 Russian KB Swing 70/4424 Double Under8 Parallette Passthrough24 Double Under ___________________________________ STRONGFIT Dumbbell Romanian Deadlift 3×8 (M) Machine Squat 3×10 (M) AMRAP 8:008 Steps Walking Lunge 16 Russian Kettlebell Swing Ab Wheel 3 sets (pick reps) ____________________________________ COMPETITOR 3 rounds for quality:200m Row12 Renegade Row (total)8
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd Sled Push Shuttle 90/4580yd Sled Push Shuttle 40yd Sled Push Shuttle80yd Sled Push Shuttle 40yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 20yd Sled Push Shuttle 135/9040yd Sled Push
UPPER BODY 3 rounds: No rest between exercises.8 Tempo Pec Deck (:04 ecc) 8 Decline Chest Press(alternate rounds with a partner) 3 rounds: No rest between exercises.8 Tempo Rear Delt Fly (:04 ecc) 8 Seated Row (alternate rounds with a partner) 3 rounds: No rest between exercises.8 Tempo Lateral Raise (:04 ecc) 8 Machine Shoulder Press(alternate rounds with a partner) 3 rounds: No rest
UPPER BODY3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc)8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Rear Delt Fly (:04 ecc)8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shouder Press8 Tempo Lateral Raise (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between
CROSSFIT3 rounds for quality:30 Bench Knees to Chest (total)20 Bench Scissor Kick (total)10 Bench Alt. Arm/Leg Touch (total) 5 rounds with a partner for time:200m Run6 Power Clean 135/95200m Run(alt. rounds with partner)___________________________STRONGFITCycle 4/Week 1Standing Shoulder Press10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Lateral Raise8-12 Machine Dip(alternate rounds with a
CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for time:30/24 Calorie Assault Bike20 Toes to Bar10 Burpee(1:00 rest between rounds)_____________________STRONGFITCycle 4/Week 1Back Squat10(L) 8(M) 6(H) 15(MH) 3 rounds:No rest between exercises.12 Leg Press8 Romanian Deadlift(alternate rounds with a partner) 2 rounds:No rest between exercises.15 Leg Extension15 Hamstring Curl(alternate rounds with a partner) AMRAP 8:0010 Russian Kettlebell
CROSSFITFor load:Single-Arm DB Press 8-8-8-8-8*follow each set with 8 DB Bent Row For time:30 Pull-up500m Row21 Thruster 75/551000m Row21 Thruster500m Row30 Pull-up__________________________STRONGFITCycle 4/Week 1Bench Press10(L) 8(M) 6(H) 15(MH)*follow each set with 15 band pull apart. “Rest Pause Sets”Dumbbell Incline Press 3 rounds:No rest between exercises.10 Dumbbell FlyAMRAP Push-up(alternate rounds with a partner) AMRAP 10:0010 Calorie
SLEDS4 rounds:40yd Backward Sled Drag 135/9040yd Sled Pull40yd Sled Push200yd Recovery Jog________________________WEIGHTLIFTINGSnatchBuild to Opener (approx. 92%) Clean & JerkBuild to Opener (approx. 92%) “Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance.”~Bruce Barton
7:00a Sleds 7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a Open Gym ______________________ WEIGHTLIFTING Snatch Pull + Snatch + Overhead Squat 70% 2(2+1+2) 75% 2+1+2 80% 3(1+1+2) Clean + Front Squat + Jerk 70% 2+2+2 75% 1+1+1 80% 2(1+2+2) Pause Squat 60% 1×3 65% 1×3 70% 1×3 75% 1×3 Farmers Carry
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
