CROSSFIT10 rounds for reps + calories:1:00 Row for Calories :15 Rest :30 Sit-up :15 Rest _______________________ STRONGFIT Cycle 3/Week 2Back Squat 8(L) 8(M) 5(MH) 5(H) Romanian Deadlift 3×8 (M) Walking Lunge (steps each leg)3×8 (M) Single-Leg Standing Calf Raise 2 sets (pick reps) 5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest ______________________ COMPETITOR 3 rounds for quality::50 Wall Sit25 Bicycle Crunches (each side)25 Banded …
CROSSFIT & COMPETITOR Memorial Day “Murph”For time: 1 Mile Run 100 Pull-up200 Push-up 300 Air Squat 1 Mile Run ________________________ STRONGFIT Cycle 3/Week 2Bench Press8(L) 8(M) 5(MH) 5(H) DB Incline Press 10(L) 10(M) 10(H) DB Pullover 10(L) 10(M) 10(H) 3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner) Machine Biceps Curl 10(L) 10(M) 10(H) Face Pull 3×15 (M) ______________________ WEIGHTLIFTING Snatch 70% 1×3 75% 2×2 80% …
SLEDS3 rounds:80m Sled Pull Shuttle 135/9080m Farmers Walk 70/4480m Sled Push Shuttle (alternate shutlles with a partner) 200m recovery jog between rounds WEIGHTLIFTING Snatch 70% 2×375% 2×3 Clean + Jerk 70% 2+275% 2+280% 2(2+2) Back Squat 80% 6 sets of 2 2 rounds: 20 Reverse Hyper:30 Weighted Plank Hold “The dancer’s body is simply the luminous manifestation of the soul.” ~Isadora Duncan
CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases) AMRAP 12:0010 Box Jump Overs 24/2020 Single-Arm DB Snatch 50/35 30 Double Under_____________________________ STRONGFITCycle 3/Week 1Trap Bar Deadlift 8(L) 8(M) 8(MH) 8(H) Bent Barbell Row 8(L) 8(M) 8(MH) 8(H) 21-15-9 Lat Pulldown Russian Kettlebell Swing 3 rounds: 12 Prone Incline Rear Delt Fly 12 Ring Row Sled Backward Drag 200m __________________________ …
UPPER BODY Machine Dip 10(L) 10(M) 10(MH) 10(H) Supinated Pulldown 10(L) 10(M) 10(MH) 10(H) Skull Crusher 10(L) 10(M) 10(MH) 10(H) Barbell Curl10(L) 10(M) 10(MH) 10(H) Machine Triceps Pushdown 10(L) 10(M) 10(MH) 10(H) Incline Dumbbell Curl 10(L) 10(M) 10(MH) 10(H) 3 rounds: 12 Cable Overhead Triceps Extension 12 Machine Biceps Curl _____________________________ WEIGHTLIFTING Pause Power Snatch (:02 BK) 70% 2×375% 3×2 Snatch Sotts Press 5(L) 4(M) 3(MH) 2(H) …
CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets) 8 rounds for time: 250m Row 200m Run __________________________ STRONGFIT Cycle 3/Week 1Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H) Chest Press 12(L) 12(M) 12(H) 3 rounds: 12 Plate Circles (both directions) 12 Plate Side to Side (over and back is one) (alternate rounds with a partner) 3 rounds: 12 Plate Raise 12 Overhead Triceps Extension (alternate rounds …
CROSSFIT Walking Lunge (steps each leg)8(L) 8(M) 8(MH) “The Chief”For total Reps: AMRAP 3:003 Power Clean 135/956 Push-up 9 Air Squat (rest 1:00 between AMRAP’s) _______________________ STRONGFIT Cycle 3/Week 1Back Squat 8(L) 8(M) 8(MH) 8(H) Romanian Deadlift 3×8 (M) Walking Lunge (steps each leg)3×8 (M) Single-Leg Standing Calf Raise 2 sets (pick reps) 5 rounds:1:00 Assault Bike :15 Rest :30 Sit-up :15 Rest _______________________ COMPETITOR 3 rounds …
CROSSFIT Incline Bench Press8(L) 8(M) 8(MH) 8(H) “Helen”3 rounds for time: 400m Run 21 Kettlebell Swing 53/3512 Pull-up _________________________ STRONGFIT Cycle 3/Week 1Bench Press8(L) 8(M) 8(MH) 8(H) DB Incline Press 12(L) 12(M) 12(H) DB Pullover 12(L) 12(M) 12(H) 3 rounds: 8 Tempo Pec Deck (:04 ecc) 12 Machine Dip (alternate rounds with a partner) Biceps Curl 12(L) 12(M) 12(H) Face Pull 3×15 (M) ______________________________ COMPETITOR 3 rounds …
SLEDSChoose weight: 20m Sled Push Shuttle 40m Sled Push Shuttle 60m Sled Push Shuttle 80m Sled Push Shuttle (alternate shuttles with a partner) Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m Farmers Walk (alternate walks with a partner) Choose weight: 80m Sled Push Shuttle 60m Sled Push Shuttle 40m Sled Push Shuttle 20m Sled Push Shuttle (alternate shuttles with a …
CROSSFIT 5 sets for total reps:Strict Pull-up (rest 1:00 between sets) For total reps:AMRAP 3:003 Deadlift 275/1853 Handstand Push-up (rest 3:00) AMRAP 5:005 Deadlift 225/1555 DB Push Press 50/35 (rest 3:00) AMRAP 7:007 Deadlift 185/1257 Hand Release Push-up ________________________ STRONGFIT Cycle 2/Week 3Deadlift 8(L) 5(M) 3(MH) 3(H) (increase weight of last set each week) Hip Thrust 15(M) 15(MH) 15(H) 5 rounds::30 …
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
