W.O.D.s

Monday 3/25/24

CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9 Box Jump Over 24/20Max Pull-ups in remaining time(1:00 Rest between AMRAPs) ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.10 Bench […]

Monday 3/25/24 Read More »

Saturday 3/23/24

SLEDSContinue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled Pull 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×180% 2.1.3 Clean + Jerk70% 2+275% 2+280% 3(2+2) Split Squat6(L)

Saturday 3/23/24 Read More »

Friday 3/22/24

CROSSFITBarbell Lunge8(L) 8(M) 8(MH) (each leg)*15 Banded Kick Backs after each set 3 rounds for time:750/600m Row25 Wall Balls 20/14 _______________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Farmers Carry5x20m (increasing load)(use carry handles) 3 rounds:No rest between exercises.10 Seated Row15 Rear Delt Fly(alternate rounds with a partner) 3 rounds:No

Friday 3/22/24 Read More »

Thursday 3/21/24

UPPER BODY4 rounds:No rest between exercises.8 Chest Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Pullover12 Bench Dip (add weight)(alternate rounds with a partner) 4 rounds:No rest between exercises.8 Machine Shoulder Press10 Alt Arm Seated Dumbbell Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Lateral Raise15 Triceps

Thursday 3/21/24 Read More »

Wednesday 3/20/24

CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″45 Toes to Bar15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″ __________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Face Pull12 Cuban Press 4 rounds:No rest between exercises.8 Shoulder

Wednesday 3/20/24 Read More »

Tuesday 3/19/24

CROSSFITFront Squat5(L) 4(M) 3(MH) 2(H)*10 Banded Side Steps (each way) after each set AMRAP 9:003 Power Clean 135/953 Front Squat 135/953 Shoulder to Overhead 135/95 ___________________________ STRONGFITWeek 12 rounds: (very light)10 TKE (each leg)10 Reverse Lunge (each leg)10 Glute Bridge 4 rounds:No rest between exercises.8 Back Squat10 Russian Kettlebell Swing(alternate rounds with a partner) 4

Tuesday 3/19/24 Read More »

Monday 3/18/24

CROSSFITStanding Press5(L) 4(M) 3(MH) 2(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run50 Double Under15 Push-up _________________________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption 4 rounds:No rest between exercises.8 Bench Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.8 EZ Bar Pullover10

Monday 3/18/24 Read More »

Saturday 3/16/24

SLEDS 3 rounds:40yd Sled Pull 135/9040yd Backward Drag(alternate rounds with a partner) 3 rounds:40yd Sled Push 135/9040yd Sled Pull(alternate rounds with a partner) 3 rounds:40yd Backwards Drag 135/9040yd Sled Push(alternate rounds with a partner) _______________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 2×2 Clean + Jerk70% 2+275% 2+280% 2+285% 2(1+2) Incline Sit-up2 sets (pick reps) “The true art

Saturday 3/16/24 Read More »

Friday 3/15/24

CROSSFIT & COMPETITORCrossFit Open 24.3For total time: (Cap15) 5 rounds:10 Thruster 95/6510 Chest to Bar Pull-up (1:00 rest after 5 rounds – timer doesn’t stop) 5 rounds:7 Thruster 135/957 Bar Muscle-up ___________________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Barbell Bent Row8(L) 8(M) 8(MH) 8(H) Hip Thrust3×15 (MH) Hamstring Curl12(L) 10(M)

Friday 3/15/24 Read More »

Thursday 3/14/24

UPPER BODYAlt-Arm Seated Dumbbell Curl8(L) 8(M) 8(MH) 8(H) Dumbbell Skull Crusher8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) Machine Biceps Curl12(L) 12(M) 12(MH) 12(H) Machine Triceps Pushdown12(L) 12(M) 12(MH) 12(H) Gripper30(L) 30(M) 30(H) ___________________________ WEIGHTLIFTINGBarbell Incline Press5(L) 5(M) 5(MH) 5(H) Supinated Pulldown8(L) 8(M) 8(MH)

Thursday 3/14/24 Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Paige Carpenter

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.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

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.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

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.

Education & Certifications

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

CHRIS SKOWRONSKI

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!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

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.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

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

AUGUST SCHMIDT

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.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

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

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

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

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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