UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Pullover “Rest Pause Sets”Machine Dip “Rest Pause Sets”Lateral Raise “Rest Pause Sets”Biceps Curl “Rest Pause Sets”Triceps Extension “Rest Pause Sets”Select a weight that allows 15 reps (fresh):Set 1: AMRAP(rest :20) Set 2: AMRAP (rest :20) Set 3: AMRAP (constant load for all three sets) …
CROSSFIT For load:Every 1:00 for 10:002 Power Clean + 2 Push Press (make consistnet increases) “The Ghost”5 rounds for calories + reps:1:00 Row for Calories1:00 Burpees1:00 Double unders1:00 Rest _______________________________ STRONGFIT Cycle 2/Week 3Dumbbell Shoulder Press10(L) 8(M) 6(MH) 4(H) (increase weight of last set each week) Lat Pulldown 10(L) 8(M) 6(MH) 4(H) (increase weight of last set each week) AMRAP 8:00 8 …
CROSSFIT Back Squat 8(L) 5(M) 3(MH) 3(H) For time: 25 Box Jump 24/2050 Calorie Assault Bike 75 Russian Kettlebell Swing 70/44100 Air Squat __________________________ STRONGFIT Cycle 2/Week 34 rounds: 3 Front Squat + 3 Back Squat (make consistnet increases) Leg Press 6(H) 12(MH) 25(M) 4 rounds: 80m Backwards Sled Drag 80m Farmers Walk (alternate rounds with a partner) Standing Calf Raise 2 sets (pick reps) _______________________________ COMPETITOR 3 …
CROSSFIT Bench Press10(L) 8(M) 6(MH) 4(H) 3 rounds for time: 400m Run 15 Pull-up 30 Push-up 15 Pull-up _____________________________ STRONGFIT Cycle 2/Week 3Dumbbell Bench Press10(L) 8(M) 6(MH) 4(H) Bent Dumbbell Row 10(L) 8(M) 6(MH) 4(H) AMRAP 8:00 8 Calorie Row 8 Incline Press8 Pullover 3 rounds: 15 Pec Deck 15 Rear Delt Fly 8-7-6-5-4-3-2-1EZ Bar Biceps Curl EZ Bar Overhead Triceps Extension (alternate rounds with a partner) _____________________________ …
SLEDSChoose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push ______________________ 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 “It is no measure of health to be well adjusted to a profoundly sick society.” ~Jiddu Krishnamurti
CROSSFIT For load:Every 1:00 for 10:00Odd min: Pull-up Even min: Handstand Push-up (choose reps prior to start. unbrioken) 5 rounds for time: 200m Run 7 Deadlift 225/15514 Dip STRONGFIT Cycle 2/Week 2Deadlift 5(L) 5(M) 5(MH) 5(H) (increase weight of last set each week) Hip Thrust 15(M) 15(MH) 15(H) 5 rounds::30 Power Runner 1:30 Rest 15-12-9Back Extension Incline Sit-up _____________________________ COMPETITOR 3 rounds for quality:1:00 Row8 Jumping Squat10 …
UPPER BODY 10-12-14-16 (decreasing load) No rest between exercises.Chest PressFront Pulldown(alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Shoulder Press Seated Row (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Machine Dip Pullover (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Lateral Raise Face Pull (alternate rounds with a partner) 10-12-14-16 (decreasing load) No rest between exercises.Biceps Curl Triceps …
CROSSFIT Fight gone bad3 rounds of:Row for Calories Wall Ball 20/14Sumo Deadlift High Pull 75/55Box Jump 20″Push Press 75/55 ________________________ STRONGFIT Cycle 2/Week 2Dumbbell Shoulder Press12(L) 10(M) 8(MH) 6(H) (increase weight of last set each week) Lat Pulldown 12(L) 10(M) 8(MH) 6(H) (increase weight of last set each week) AMRAP 8:00 8 Calorie Ski Erg 8 Machine Dip 8 Seated Row 3 rounds: 15 Lateral …
CROSSFIT Back Squat 8(L) 8(M) 5(MH) 5(H) AMRAP 20:00300m Row200m Run 80m Farmers Carry 53/3540 Double Under _______________________ STRONGFIT Cycle 2/Week 24 rounds: 4 Front Squat + 4 Back Squat (make consistnet increases) Leg Press 6(H) 12(MH) 25(M) 3 rounds: 80m Backwards Sled Drag 80m Farmers Walk (alternate rounds with a partner) Standing Calf Raise 2 sets (pick reps) _______________________ COMPETITOR 3 rounds for quality:1:00 Assault Bike8 …
CROSSFIT Bench Press 12(L) 10(M) 8(MH) 6(H) For time:400m run 50 Pull-up400m Run 100 Push-up 400m Run 150 Air Squat 400m Run _____________________ STRONGFIT Cycle 2/Week 2Dumbbell Bench Press12(L) 10(M) 8(MH) 6(H) Bent Dumbbell Row 12(L) 10(M) 8(MH) 6(H) AMRAP 8:00 8 Calorie Row 8 Incline Press8 Pullover 3 rounds:15 Pec Deck 15 Rear Delt Fly 8-7-6-5-4-3-2-1EZ Bar Biceps Curl EZ Bar Overhead Triceps Extension (alternate rounds with a …
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
