CROSSFIT“CrossFit Total”1 Hour to Complete:Build to Heavy 1 Back SquatBuild to Heavy 1 Strict PressBuild to Heavy 1 Deadlift ________________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-9Russian Kettlebell SwingLeg Press 2 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch _______________________ […]
UPPER BODYPullover & Press8(L) 8(M) 8(MH) 8(H) Barbell Curl8(L) 8(M) 8(MH) 8(H) Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) Incline Dumbbell Curl15(L) 12(M) 10(MH) 8(H) Nautilus Mult-Triceps4×12 (M) Nautilus Mult-Biceps4×12 (M) Reverse Grip Triceps Pushdown3×20 (M) ___________________________ WEIGHTLIFTINGEvery 1:00 for 10:002 Miyake Snatch High Pull(pull 3x mid thigh to mid shin and finish with a high
CROSSFITOn a 25:00 Clock:100/80 Calorie Assault BikeAMRAP in remaining time:25 Burpee to 6″15 Toes to Bar5 Wall Walk ___________________ STRONGFITWeek 22 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) 10(MH) 8(H) 4 rounds:No rest between exercises.8 DB Hammer Curl8 DB
CROSSFIT5 rounds for time:12 DB Snatch 50/3515/12 Calorie Row18 Push-ups _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine Squat Complete with as little rest as possible:50 Hamstring Curl Complete with as little rest as possible:50 Leg Extension Complete with as little rest
CROSSFIT“Partner Frannie”With a partner for time:150 Double Under75 Sit-up50 Thruster 95/65100 Pull-up50 Thruster75 Sit-up150 Double Under ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Prone Scaption Complete with as little rest as possible:50 Chest Press(use a weight that you can do 10-12 reps with) Complete with as little rest as possible:50 Supinated
SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push Round 1: PushRound 2: PullRound 3: Backward Drag ________________________ WEIGHTLIFTINGSnatch70% 1×275% 1×280% 4×2 Clean + Jerk70% 2+275% 1+180% 4(2+2) Front Squat70% 2×380% 4×2 2 rounds:20 Reverse Hyper:30 Weighted Plank Hold “Fortune always favors the brave, and never helps
CROSSFITDeadlift (not touch & go)8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 Goblet Squat “Grace”For time:30 Clean & Jerks 135/95 _____________________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) For time:21-15-12-9-6Russian Kettlebell SwingLeg Press 2 rounds:20 Leg Lift30 Heel Tap10 V-up30 Toes touch20 Bicycle Crunch
UPPER BODYShoulder Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Biceps Curl15(L) 12(M) 10(MH) 8(H) Triceps Extension15(L) 12(M) 10(MH) 8(H) 3 rounds:12-15 Lateral Raise12-15 Triceps Pushdown ________________________ WEIGHTLIFTINGMiyake Snatch High Pull4×3 (M) Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) Pullover & Press8(L) 8(M) 8(MH) 8(H) Dip
CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*Follow each set with 15 Triceps Pushdown For time:27-21-15-9Calorie RowToes to Bar ________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press Dumbbell Incline Press15(L) 12(M) 10(MH) 8(H) Dumbbell Pullover15(L) 12(M) 10(MH) 8(H) Decline Press15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.8 DB Hammer Curl8 DB Tate Press8
CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*Follow each set with 10 DB Romanian Deadlift AMRAP 10:005 DB Snatch 50/35 (L arm)5 DB Thruster 50/35 (L arm)5 DB Snatch (R arm)5 DB Thruster (R arm)30 Double Unders ______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with as little rest as possible:50 Machine
COACH
I started my fitness journey prior to enlisting in the Marine Corps in 2011. This mostly consisted of running, pullups, and pushups to pass the initial strength test. Upon enlisting as a Marine Air Traffic Controller I realized the importance of being both mentally and physically fit. I found crossfit in 2012 as a way to better train myself and my Marines both physically and mentally. Crossfit led me to find Olympic weightlifting, which became my passion for the next decade. Now a self proclaimed retired weightlifter, you can find me training to compete in powerlifting and giving out the best post workout high fives! When not at East Valley, I can be found working at Mesa Gateway Airport as an Air Traffic Controller, or spending time with my wife, Anna, our three dogs and retired race horse. I have a strong love for country music, and am always down to go to a live music event.
ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach
COACH
My background is nutrition and exercise. I am soon to be a Dietitian and Certified Strength and Conditioning Specialist. What you put in your body and how you move it are vital determinates of health.
I am dedicated to developing people both physically and mentally, striving to help them become better every day. By providing you with the tools to sharpen skills and build character, I empower everyone to gain confidence and excel both in and out of the gym. I emphasize coachability to prepare you for success beyond the gym, ensuring you develop habits that will serve you for a lifetime.
Committed to a growth mindset, I foster an environment of encouragement, support, and continuous learning. I keep up to date with the latest research in strength and conditioning, recognizing that the field is evolving. I hope to inspire other staff and athletes to become lifelong students of the game, understanding that growth comes from constant learning and adaptation.
Beyond physical training, I believe that a strong mind and positive attitude are key to success. While genetics play a role, attitude and effort are within your control—and focusing on these elements leads to long-term success. “Hard work beats talent when talent does not work hard” -Tim Notke. By instilling these values, I hope to ensure that you are not only prepared for competition but also for the challenges of life beyond sport.
USA Weighting level 1
American Heart Association Basic Life Support (CPR and AED)
Bachelor’s in Nutrition with a concentration in Human Nutrition and Dietetics from the University of North Carolina at Greensboro.
Master’s in Strength and Conditioning from Logan University.
215lbs. NC Wrestling State Champ 2011 & Runner up 2010, 2x AAU All American, NCAA Division 1 Wrestler.
5 years of youth wrestling club.
1 year of strength specific.
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
