December 2016

Tuesday 12/20/16

CrossFit For load: Deadlift 5-3-3-1-1-1 (make consistent increases)   For time: 15 DBall Over The Shoulder 150/80 30 Calories on The Assault Bike 45 DBall Slams 20/14 60 Russian Kettlebell Swings 70/44 _________________   Competitor 1 For load: Every 1:00 until you miss the same weight twice: 1 Bench Press start at 135/95 (add 10lbs/5lbs each set) […]

Tuesday 12/20/16 Read More »

Monday 12/19/16

CrossFit “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats (rest 3:00) _____________ Competitor 1&2 For load: Every 1:00 until you miss the same weight twice: 1 Snatch start at 135/95 (make 10lbs/5lbs increases.) Back Squat Find 1RM Broad Jump 5 attempts for max distance AMRAP 7:00 Burpees to a 6″

Monday 12/19/16 Read More »

Saturday 12/17/16

7:00a Competitor Training at EVCF 8:00a Weightlifting Competitors 8:00a Kettlebell at Kiwanis Park 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting _________________ Weightlifting Snatch + Drop Snatch Work up to Heavy 1+1 Clean + Front Squat + Jerk Work up to Heavy 1+2+1 4 rounds (choose weight) 10 Bulgarian Split Squats (left leg) 10 Bulgarian Split Squats

Saturday 12/17/16 Read More »

Friday 12/16/16

CrossFit AMRAP 7:00 1 Burpee 1 Toes to Bar 2 Burpees 2 Toes to Bar 3 Burpees 3 Toes to Bar (ascending by 1’s)   With a partner for time: 400m Farmers Walk 70/53 400m Walking Lunge 400m Farmers Walk 70/53 (one person works at a time. share work anyhow) _______________   Competitor 1 5

Friday 12/16/16 Read More »

Thursday 12/15/16

CrossFit Rest ____________ Competitor 1&2 Rest ____________ Sprints 6:00p Sleds at EVCF ____________ Weightlifting Split Jerk Test 1RM Drop Snatch 85% 5×2   Barbell Lunge 3×8 -choose weight- (8 each side, alternating legs)   Partner Leg Throw Downs 4×20 “When something is important enough, you do it even if the odds are not in your

Thursday 12/15/16 Read More »

Wednesday 12/14/16

CrossFit For load: Bench Press 5-3-3-2-2-2 (make consistent increases)   AMRAP 3:00 1 Power Clean 135/95 1 Hang Clean 1 Shoulder to Overhead   (rest 3:00)   AMRAP 3:00 5 Power Clean 135/95 5 Hang Clean 5 Shoulder to Overhead   (rest 3:00)   AMRAP 3:00 9 Power Clean 135/95 9 Hang Clean 9 Shoulder

Wednesday 12/14/16 Read More »

Tuesday 12/13/16

CrossFit For load: Power Snatch 5-3-3-2-2-2 (make consistent increases)   6 rounds for time: 400m Run (rest 1:00) __________________   Competitor 1 For load: Bench Press 2-2-2-2 *follow each set with 1 Legless Rope Climb (make consisent increases)   For total reps: Every 1:00 for 10:00 Odd min: Ring Muscle-up Even min: Strict Handstand Push-ups

Tuesday 12/13/16 Read More »

Monday 12/12/16

CrossFit  For load: Kettlebell Thruster 5-5-5-5-5 (make consistent increases) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats _________________ Competitor 1&2 For load: Muscle Snatch 3-2-2-1-1-1 (make consistent increases) 20:00 to establish max load: 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (start at 135lbs/95lbs and make 10lbs/5lbs increases) For

Monday 12/12/16 Read More »

Saturday 12/10/16

6:00a Trail Run at South Mtn (led by Analisa) 8:00a Weightlifting 8:00a Open Gym 8:00a Trail Run at South Mtn (led by Jorge) 10:30a Kettlebell 10:30a Powerlifting 12:00p Strongman 12:00p Weightlifting ______________ Weightlifting Snatch + Drop Snatch Work to a heavy set of 2+1 Clean + Front Squat + Jerk Work to a heavy set

Saturday 12/10/16 Read More »

Friday 12/9/16

CrossFit For load: Deadlift 5-5-5-5-5 (make consistent increases)   AMRAP 9:00 3 Power Clean & Jerk 135/95 3 Toes to Bar 6 Power Clean & Jerk 6 Toes to Bar 9 Power Clean & Jerk 9 Toes to Bar (ascending by 3’s) ______________   Competitor 1 For load: Every 1:00 for 10:00 3 Power Snatches

Friday 12/9/16 Read More »

GETTING STARTED IS EASY!

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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.

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