W.O.D.s

Saturday 9/24/22

SLEDS2 rounds: 20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle60yd Sled Push Shuttle (alternate shuttles with a partner)  2 rounds: 80yd Sled Pull Shuttle 135/90(alternate shuttles with a partner)  2 rounds: 60yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle (alternate shuttles with a partner)  __________________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 70% 2(2+2)75% 2+280% 2(2+2) Pause …

Saturday 9/24/22 Read More »

Friday 9/23/22

CROSSFIT For load:Bent Barbell Row 8-8-8-8-8*follow each set with 15 rear delt fly For time:30-20-10Wall Ball 20/14Calorie RowBurpee Over Rower ______________________________ STRONGFIT Cycle 6/Week 2Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  9-15-21Russia Kettlebell Swing Lat Pulldown  Rear Delt Fly 3×15 (M) Farmers Walk 200yd Farmers Walk _____________________________ COMPETITOR 3 rounds for quality:600-400-200m Row10 Single-Arm DB Thruster (5 each …

Friday 9/23/22 Read More »

Thursday 9/22/22

UPPERBODY “Cumulative Sets”Chest Press  “Cumulative Sets”Front Pulldown  “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row  “Cumulative Sets”Seated Dip  “Cumulative Sets”Pullover *Cumulative Sets”1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest 3. Perform 2 Reps followed by :10 Rest 4. Perform 3 Reps followed by :10 Rest 5. Continue until failure to …

Thursday 9/22/22 Read More »

Wednesday 9/21/22

CROSSFIT For quality:10-15-20-15-10Bicycle Crunch (each side)Weighted Sit-up “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat ____________________________ STRONGFIT Cycle 6/Week 2Close Grip Bench Press 5-5-5-5-5(make consistent increases)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner) Triceps Extension 15(L) …

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Tuesday 9/20/22

CROSSFIT For load:Barbell Lunge 5-5-5-5 (each leg) *follow each set with 15 glute bridge 2 rounds for total reps:AMRAP 3:0030 Double Under10 Hand Release Push-up(rest 1:00 after AMRAP) AMRAP 3:0030 Double Under10 Parallette Passthrough(rest 1:00 after AMRAP) ________________________________ STRONGFIT Cycle 6/Week 2“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Back Squat  2 rounds:No rest between exercises.8 Tempo Leg Extension (:04 ecc)15 Leg …

Tuesday 9/20/22 Read More »

Monday 9/19/22

CROSSFIT For load:Push Press 8-8-8-8-8*follow each set with 15 band face pull  For time:1000m Assault Bike30 DB Snatch 50/35400m Run30 DB Snatch1000m Assault Bike _____________________________ STRONGFIT Cycle 6/Week 2“Juarez Valley 8”8-1-7-2-6-3-5-4 (constant load) Bench Press Barbell Curl (alternate rounds with a partner) Pullover & Press8(L) 8(M) 8(MH) 8(H)  3 rounds:No rest between exercises.8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a …

Monday 9/19/22 Read More »

Saturday 9/17/22

SLEDS8 rounds for load:40yd Sled Pull (alternate shuttles with a partner)  2 rounds for load:80yd Backward Drag (alternate shuttles with a partner)  _______________________________ WEIGHTLIFTING Snatch 3 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 70% 2(2+2)75% 2+280% 2(2+2) Pause Squat 55% 1×3 60% 1×3 65% 1×3  Waiter’s Carry 2x 40yd (M) (each arm) “Lead, follow, or get out of the way.” ~Laurence J. Peter

Friday 9/16/22

CROSSFITThruster3-2-2-1-1-1(make consistent increases) 2 rounds for time:30 Wall Ball Shot 20/1430 Pull-up30 Box Jump 24/2030 Push-up30 Kettlebell Swing 53/3530 Sit-up ___________________________ STRONGFITCycle 6/Week 1Bent Dumbbell Row 8(L) 8(M) 8(MH) 8(H)  Pullover 8(L) 8(M) 8(MH) 8(H)  21-15-9Russia Kettlebell Swing Lat Pulldown  Rear Delt Fly 3×15 (M) Farmers Walk 3x 80yd Shuttle(alternate shuttles with a partner) ____________________________ COMPETITOR 3 rounds for quality:30yd KB …

Friday 9/16/22 Read More »

Thursday 9/15/22

UPPER BODY 9-12-15No rest between exercises.Chest PressLat Pulldown(alternate rounds with a partner) 9-12-15No rest between exercises.Shoulder PressSeated Row (alternate rounds with a partner) 9-12-15No rest between exercises.Machine DipPullover (alternate rounds with a partner) 3 rounds:No rest between exercises.15 Pec Deck 15 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No rest between exercises.15 Triceps Extension 15 Biceps Curl(alternate rounds with …

Thursday 9/15/22 Read More »

Wednesday 9/14/22

CROSSFIT 3 rounds for quality:15 Back Extension15 Weighted Sit-upMax L-Sit Hold 5 rounds for distance:AMRAP 3:001 Rope Climb10 Burpee to 6″30 Double UnderMax Distance Row(1:00 rest between AMRAPs) _________________________ STRONGFIT Cycle 6/Week 1Close Grip Bench Press 5-5-5-5-5(make consistent increases)  3 rounds:No rest between exercises.8-12 Machine Shoulder Press 8 Tempo Lateral Raise (:04 ecc) 8-12 Machine Dip (alternate rounds with a …

Wednesday 9/14/22 Read More »

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ANDREW FOX

COACH

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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

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