CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) “Elizabeth”For time:21-15-9Power Clean 135/95Dip ____________________________ STRONGFITWeek 34 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Leg Press (M)15 Hip Thrust (M)(alternate rounds with a partner) AMRAP 9:009 Calorie Assault Bike9 Knees to Elbows9 Calorie Assault Bike9 Back Extension ______________________________ COMPETITORFor …
UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Pushdown *Cumulative Sets1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest3. Perform 2 Reps followed by :10 Rest4. Perform 3 Reps followed by :10 …
CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H) 5 rounds for time:200m Run4 Wall Walk8 Box Jump Over 24/20 _______________________________ STRONGFITWeek 35 rounds:No rest between exercises.8 Supinated Pulldown (M)8 Dip (machine or bar)(alternate rounds with a partner) 4 rounds:No rest between exercises.10 EZ Bar Biceps Curl10 EZ Bar Skull Crusher(alternate rounds with a partner) 3 rounds:No rest between …
CROSSFITFront Squat + Back Squat4+4(L) 3+3(M) 2+2(MH) 1+1(H) For time:55/44 Calorie Row55 Pull-up55 Wall Ball 20/1455 Burpee ______________________________ STRONGFITWeek 33 rounds:No rest between exercises.15 Leg Extension (M)15 Hamstring Curl(alternate rounds with a partner) Split Squat8(L) 8(M) 8(MH) 4 rounds:40m Sled Pull (M)25 Air Squat40m Sled Pull (M)25 Russian Kettlebell Swing (M)80m recovery Walk _____________________________ COMPETITORFor …
CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) AMRAP 10:005-10-15-5-10-15-etc…Push Press 115/75KB Swing 53/35Double Under (x2) _______________________ STRONGFITWeek 3Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up position) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H)(hold in the bottom position) 3 rounds:No rest between exercises.10 Machine Shoulder Press (M)10 Machine Pullover (M)10 Machine Dip (M)(alternate rounds with a partner) …
CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) “Black Friday”For time:800m Run42 Wall Ball 20/1421 Deadlift 225/155200m Burden Run 20/1430 Wall Ball15 Deadlift200m Burden Run 20/1418 Wall Ball9 Deadlift800m Run _______________________________ Week 24 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Leg Press (M)15 Hip Thrust (M)(alternate rounds …
GYM CLOSED FOR THANKSGIVING UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Dumbbell Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises12-15 Triceps …
CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H) With a partner for time:50 Pull-up100 KB Swing 53/3540 Pull-up100 Burpee to 6″30 Pull-up100 Box Jump 24/2020 Pull-up100 Calorie Assault Bike10 Pull-up __________________________ STRONGFITWeek 25 rounds:No rest between exercises.8 Supinated Pulldown (M)8 Dip (machine or bar)(alternate rounds with a partner) 4 rounds:No rest between exercises.10 EZ Bar Biceps Curl10 EZ …
CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 2+2(MH) 2+2(H) AMRAP 9:009 Thruster 95/6527 Double Under __________________________ STRONGFITWeek 23 rounds:No rest between exercises.12 Leg Extension (M)12 Hamstring Curl(alternate rounds with a partner) Split Squat8(L) 8(M) 8(MH) 4 rounds:40m Sled Pull (M)25 Air Squat40m Sled Pull (M)25 Russian Kettlebell Swing (M)80m recovery Walk _______________________ COMPETITOR3 rounds for quality:15/12 …
CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) 5 rounds for reps:AMRAP 2:00200/180m Row15 Push-upMax Power Snatch 95/65(1:00 rest between rounds) _______________________________ STRONGFITWeek 2Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up position) Alt-Arm Gorilla Rows8(L) 8(M) 8(MH) 8(H)(hold in the bottom position) 3 rounds:No rest between exercises.10 Machine Shoulder Press (M)10 Machine Pullover (M)10 Machine Dip …
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
