CROSSFITStrict Press4×6 (H) 10 rounds for time:5 Toes to Bar10 Push-up15 Double Under _______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Pullover8-12 Dumbbell Bench Press(alternate rounds with a partner) 3 rounds:No rest between […]
SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue until failure:20yd Backward Drag 45/020yd Backward Drag 90/4520yd Backward Drag 135/90etc…. _______________________ WEIGHTLIFTINGDon’t exceed 70%:Every 1:00 for 10:001 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch Don’t
CROSSFITDeadlift4×8 (MH) “Grace”For time:30 Clean & Jerk 135/95 ______________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) 2 rounds:15
UPPER BODYEZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) Nautilus Multi-Triceps12(L) 12(M) 12(MH) 12(H) Nautilus Multi-Biceps12(L) 12(M) 12(MH) 12(H) Dynamic Fitness Triceps Kickback3×15 (M) Incline Dumbbell Curl3×15 (M) Gripper3x 20-30 (M) ______________________ WEIGHTLIFTINGPOST TESTING DELOADRest(training resumes Saturday) ______________________ POWERBUILDINGCycle 1/Week 8Bench Press6 sets of 2 at 80% Nautilus
CROSSFITEvery 1:00 for 16:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) AMRAP 8:002 Wall Walk4 Single-Arm Devil Press 50/358 Sit-up16 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Lat Pulldown15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest
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CROSSFITBack Squat4×8 (MH) For time:50 Thruster 95/6550 KB Swing 53/3550 Calorie Row50 Toes to Bar50 Hand Release Push-up _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 21-15-9Russian Kettlebell SwingGoblet Squat 21-15-9Leg PressHip Thrust Side Plank Hold3x (pick time) _____________________ COMPETITORPush Press + Push Jerk + Split Jerk75% 3(1+1+1)80% 2(1+1+1)85%
CROSSFITStrict Press4×8 (MH) 5 rounds for time:15/12 Calorie Assault Bike10 Burpee __________________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Pullover8-12 Dumbbell Bench Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Dumbbell
SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) _________________________ WEIGHTLIFTINGTESTING!!!!SnatchBuild to 1RM Clean &
CROSSFITDeadlift4×10 (MH) AMRAP 7:007 Thruster 75/557/5 Calorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) 2
UPPER BODY15-12-9Chest PressSupinated Pulldown(no rest) 15-12-9Shoulder PressSeated Row(no rest) 15-12-9Machine DipUpright Row(no rest) 15-12-9Nautilus PulloverNautilus Multi-Biceps(no rest) 15-12-9Pec DeckNautilus Multi-Triceps(no rest) ___________________ WEIGHTLIFTINGTesting this SaturdayRest ___________________ POWERBUILDINGCycle 1/Week 7Bench Press6 sets of 2 at 80% Barbell Biceps Curl8(L) 8(M) 8(MH) 8(H) Barbell Overhead Triceps Extension8(L) 8(M) 8(MH) 8(H) Nautilus Mult-Biceps12(L) 12(M) 12(H) Nautilus Mult-Triceps12(L) 12(M)
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
