CROSSFITPush Press5×4 (constant load)(1:00 rest between sets) For time:20 Calorie Assault Bike40 Toes to Bar80 Wall Balls 20/14160 Double Unders _________________________ STRONGFITWeek 12 rounds: (very light)12 Supine Scaption12 H-Raise12 Lateral Raise Shoulder Press8(L) 6(M) 4(H) 10(MH) Pullover & Press10(L) 8(M) 6(H) 12(MH) Weighted or Machine Dip8(L) 6(M) 4(H) 10(MH) 8-7-6-5-4-3-2-1EZ Bar Biceps CurlEZ Bar Overhead […]
CROSSFITPower Clean5×4 (constant load)(rest 1:00) 4 rounds for total calories:AMRAP 3:0040-30-20-10 KB Swings 53/35Max Row in remaining time(rest 1:00 between AMRAP’s) ______________________________ STRONGFITWeek 12 rounds: (very light)10 Hamstring Floss10 Pause Squat (:03 in bottom)10 Steps Walking Lunge Split Squat10(L) 8(M) 6(H) 12(MH) Hamstring Curl10(L) 8(M) 6(H) 12(MH) Leg Press6(H) 12(MH) 25(M) Calf Raise3×20 (M) 3
CROSSFITFor total reps:AMRAP 10:00200m Run10 Pull-up (rest 5:00) AMRAP 10:00200m Run20 Push-up (rest 5:00) AMRAP 10:00200m Run30 Air Squat _______________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row Bench Press8(L) 6(M) 4(H) 10(MH) Seated Row10(L) 8(M) 6(H) 12(MH) Decline Chest Press10(L) 8(M) 6(H) 12(MH) Neutral Grip Pulldown10(L)
SLEDS5 rounds:20m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 5 rounds:20m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 5 rounds:20m Sled Push Shuttle (building load)(alternate shuttles with a partner) __________________________ WEIGHTLIFTING3 rounds: (very light)8 Step Down8 Single Leg RDL12
CROSSFITBarbell Reverse Lunge5×10 (constant load – alternating legs)(1:00 rest between sets. 5 each leg) 3 rounds for time:750/600m Row60m Sled Push 90/4515 Toes to Bar ________________________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Seated Row10(L) 8(M) 6(H) 15(MH) Trap Bar Deadlift8(L) 6(M) 4(H) 12(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH)
CROSSFITPush Press5×5 (constant load)(1:00 rest between sets) For total time:21-15-9Wall Ball 20/14Burpees (3:00 Rest) 9-15-21BurpeesWall Ball __________________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Shoulder Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) Barbell Curl10(L) 8(M) 6(H) 15(MH) Skull Crusher10(L) 8(M) 6(H) 15(MH) For time:25
CROSSFITPower Clean5×5 (constant load)(1:00 rest between sets) For time:400m Run-then-2 rounds –20 DB Snatch 50/35 (alt. arms)50 Double Unders-then-400m Run-then-2 rounds –20 DB Clean & Jerk 50/35 (alt. arms)50 Double unders-then-400m Run _____________________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Back Squat8(L) 6(M) 4(H) 12(MH) Russian Kettlebell Swing8×8 (constant load)(rest
CROSSFIT“Barbara”5 rounds for time:20 Pull-up30 Push-up40 Sit-up50 Air Squat(3:00 rest between rounds) ___________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Bench Press10(L) 8(M) 6(H) 15(MH) Incline Dumbbell Row10(L) 8(M) 6(H) 15(MH) Chest Press10(L) 8(M) 6(H) 15(MH) Wide Grip Pulldown10(L) 8(M) 6(H) 15(MH) 6 rounds for calories + reps:1:00 Row
SLEDSPick your weight based on last week.8 rounds:10m Sled Push(rest :10 between pushes) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Backward Drag(rest :10 between pulls) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Sled Push(rest :10 between pushes) ________________________ WEIGHTLIFTINGALEE Spring Open Weightlifting Meet “Find something you’re passionate about and keep tremendously
CROSSFITDumbbell Romanian Deadlift8(L) 6(M) 4(H) 12(H)*follow each set with 8 heel elevated goblet squat For time:9-8-7-6-5-4-3-2-1Toes to Bar18-16-14-12-10-8-6-4-2Wall Ball 20/1436-32-28-24-20-16-12-8-4Double Under ____________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Seated Row10(L) 8(M) 6(H) 15(MH) Trap Bar Deadlift8(L) 6(M) 4(H) 12(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) 3 rounds:40m Suitcase Carry
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
