3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8 Tempo Rear Delt Fly (:04 ecc)8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 […]
CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H)*Follow each set with 15 Triceps Pushdown 8 rounds for time:5 Power Clean 135/9530 Double Under200m Run ________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Arnold Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Chest Press12 Seated Row(alternate rounds with a partner) Dumbbell Skull Crusher15(L)
CROSSFITBack Squat10(L) 10(M) 10(MH) 10(H)*follow each set with 10 DB Romanian Deadlift 3 rounds for total reps + calories:AMRAP 4:003 rounds:7 Burpee Over the Bar7 Thruster 75/557 Pull-up-then in the remaining time-Max Calorie Row(rest 1:00 between AMRAPs) ___________________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Dumbbell Kickstand Squat8(L) 8(M) 8(MH)
CROSSFITStrict Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 15 DB Biceps Curl 10 rounds for time:10 DB Snatch 50/3510 Box Jump 24/2010 Push-up ____________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt Arm Dumbbell Incline Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Pec Deck15 Machine Dip(alternate rounds with
SLEDS20:00 for Distance:Sled Pull 135/90(alternate work with a partner) __________________________ WEIGHTLIFTINGDon’t exceed 70% of 1RM:Snatch Pull + Floating Sntach + Overhead Squat5(1+2+1) Don’t exceed 70% of 1RM:Clean Pull + Hang Clean (BK) + Thruster5(1+2+1) Front Squat70% 1×375% 2×3 2 rounds:Back Extension (pick reps)Incline Sit-up (pick reps) “Stand up to your obstacles and do something about
CROSSFITAMRAP 20:003 Wall Walk6 Deadlift 225/15512 Wall Ball 20/14200m Run _________________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Stagger Stance RDL8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Hamstring Curl15 Hip Thrust(alternate rounds with a partner) Russian Kettlebell Swing15(L) 12(M) 10(MH) 8(H) For time:15 Calorie Assault Bike(rest 1:00)25
UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Shoulder Press10(H) 12(MH) 14(M) 16(L) Supinated Pulldown10(H) 12(MH) 14(M) 16(L) 10-12-14-16 (decreasing load)Pec DeckRear Delt Fly(alternate rounds with a partner) 10-12-14-16 (decreasing load)Cable Triceps PushdownCable Biceps Curl(alternate rounds with a partner) __________________________ WEIGHTLIFTINGPower Snatch60% 2×365% 2×370% 2×3 Incline Bench Press8(L) 8(M) 8(MH) 8(H) Weighted
CROSSFITFor time:1000/800m Row3 rounds:20 Sit-up10 Burpee (no push-up) -then- 750/600m Row2 rounds:20 Toes to Bar10 Burpee (no push-up) -then-500/400m Row1 round:20 Single-Leg Toes to Bar10 Burpee (no push-up) ______________________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Arnold Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12 Chest Press12 Seated Row(alternate
CROSSFITAMRAP 7:0050/40 Calorie Assault Bike (buy-in)-then-9 Power Cleans 95/6521 Double Unders (Rest 3:00) AMRAP 5:0035/28 Calorie Assault Bike (buy-in)-then-6 Power Cleans 115/7521 Double Unders (Rest 3:00) AMRAP 3:0020/16 Calorie Assault Bike-then-3 Power Cleans 135/9521 Double Unders _____________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Dumbbell Kickstand Squat8(L) 8(M) 8(MH) 8(H)
Memorial DayGym Hours 7a-11aMurph Heats: 7a/8a/9a____________________ CROSSFIT & COMPETITOR“Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run(you may partition the reps however you choose)*If you have a 20/14lb vest, wear it _____________________ STRONGFITWeek 22 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Alt Arm Dumbbell Incline Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No
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
