CROSSFIT “That isn’t Annie”For time:20 Double Under25 Sit-up20 Double Under400m Run35 Double Under50 Sit-up35 Double Under400m Run50 Double Under75 Sit-up50 Double Under ____________________________ STRONGFIT Cycle 2/Week 2Arnold Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15 band face pull. 3 rounds: 8-12 Machine Shoulder Press 8-12 Lateral Raise 8-12 Triceps Pushdown (alternate rounds with a partner) 3 rounds: 25 Calorie Row 10 Plate Circles …
CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H) For time:50 Kettlebell Swings 53/3530 Toes to Bar50 Wall Ball Shots 20/1440 Kettlebell Swings20 Toes to Bar40 Wall Ball Shots 30 Kettlebell Swings10 Toes to Bar30 Wall Ball Shots _____________________________ STRONGFIT Cycle 2/Week 2Back Squat 5(L) 5(M) 5(MH) 5(H) 3 rounds: 8 Bulgarian Split Squat (M) 8 Single Leg RDL (M) (alternate rounds with a partner) …
CROSSFIT Bench Press8(L) 5(M) 3(MH) 3(H) “JT”For time:21-15-9Handstand Push-upRing DipPush-up _________________________ STRONGFIT Cycle 2/Week 2Bench Press 5(L) 5(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3 rounds:No rest between exercises.8-12 Incline Dumbbell Press8 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner) Alternate rounds with a partner:8-7-6-5-4-3-2-1EZ Bar Overhead Triceps Extension EZ Bar Biceps Curl (don’t …
SLEDS3 rounds: 80m Backwards Drag 90/4580m Sled Pull Shuttle 80m Sled Push Shuttle 80m Farmers Walk (alternate shuttles with a partner) ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×1 90% 1×1 95% 1×1 Clean & Jerk 70% 2×2 75% 1×180% 2×185% 1×190% 1×1 95% 1×1 Front Squat 80% 3×3 “Silent gratitude isn’t much use to anyone.” ~Gertrude Stein
CROSSFIT Open 17.1For time: (cap 20)10 Dumbbell Snatch 50/3515 Burpee Box Jump-Over 24/2020 Dumbbell Snatch15 Burpee Box Jump-Over30 Dumbbell Snatch15 Burpee Box Jump-Over40 Dumbbell Snatch15 Burpee Box Jump-Over50 Dumbbell Snatch15 Burpee Box Jump-Over __________________________ STRONGFIT Cycle 2/Week 1Deadlift 8(L) 8(M) 8(MH) 8(H) 3 rounds: 8-12 Lat Pulldown 8 Tempo Rear Delt Fly (:04 ecc) 8-12 Seated Row (alternate rounds with a partner) …
UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises. Chest Press Pec Deck (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises. Cable Seated Row Rear Delt Fly (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises. Shoulder Press Lateral Raise (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises. Spinated Lat Pulldown Biceps Curl (alternate rounds with a partner) 10-12-14-16 (decreasing load) No …
CROSSFIT For time: 30 Weighted Sit-up 30 Toes to Bar 3 rounds for total reps:0:00-2:00 to complete:500m Assault Bike AMRAP Pull-up 2:00-4:00 to complete:500m Assault Bike AMRAP Ring Row 4:00-6:00 to complete:500m Assault Bike AMRAP Kettlebell Swing 53/35(rest 2:00 between rounds) ______________________________ STRONGFIT Cycle 2/Week 1Arnold Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 10-15 band face pull. 3 rounds: 8-12 Machine Shoulder Press 8-12 …
CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H) 4 rounds: 400m Run 50 Air Squat _________________________ STRONGFIT Cycle 2/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H) 3 rounds: 8 Bulgarian Split Squat (M) 8 Single Leg RDL (M) (alternate rounds with a partner) 4 rounds: 15 Russian Kettlebell Swing (M) 10 Goblet Squat (M) :30 Plank Hold Calf Raise 2 sets (pick reps) ____________________________ COMPETITOR 3 rounds for quality:12 Ring Row9 …
CROSSFIT Bench Press5(L) 5(M) 5(MH) 5(H) 3 rounds for total reps:0:00-2:00 to complete:250m Row AMRAP Handstand Push-up 2:00-4:00 to complete:250m Row AMRAP Ring Dip 4:00-6:00 to complete:250m Row AMRAP Push-up (rest 2:00 between rounds) _______________________________ STRONGFIT Cycle 2/Week 1Bench Press 8(L) 8(M) 8(MH) 8(H) *follow each set with 15 band pull apart. 3 rounds:No rest between exercises.8-12 Incline Dumbbell Press8 Tempo Dumbbell Fly …
SLEDSChoose weight:20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle (alternate shuttles with a partner) 80m Farmers Carry 80m Sled Pull Shuttle 80m Sled Pull Shuttle (alternate shuttles with a partner) 80m Farmers Carry 60m Backwards Sled Drag 40m Backwards Sled Drag20m Backwards Sled Drag (alternate shuttles with a partner) ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 2×1 90% 1×1 Clean & …
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
