October 2014

Saturday 10/25/14

CrossFit Competitor For time: 50-40-30-20-10 Double unders (unbroken) For time: 1-2-1-2-1 Rope Climbs (alternate with a partner) 3 rounds for time: 800m Run (rest 2:00) For time: 1-2-1-2-1 Rope Climbs (alternate with a partner) For time: 10-20-30-40-50 Double unders (unbroken) ________________________ Weightlifting Snatch 80% 2×2 85% 2×2 90% 2×1 Clean + Jerk 70% 1+1,1+1,1+1 80% […]

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Friday 10/24/14

CrossFit “Nutts” For time: 10 Handstand push-ups 15 Deadlift 250/165 25 Box jumps 30/24 50 Pull-ups 100 Wallball shots 20/14 200 Double-unders 400m Run with a 45lb plate ______________________ CrossFit Competitor Snatch 70% 1×3 75% 1×2 80% 1×1 85% 2×1 90% 3×1 For total reps: Every 1:00 for 20:00 Odd min: 2 DBall Over the

Friday 10/24/14 Read More »

Thursday 10/23/14

CrossFit Rest ______________________ CrossFit Competitor Rest ______________________ Weightlifting Clean Grip Snatch 70% 4×3 Based on Snatch 1RM Power Clean + Power Jerk 80% 2+2, 2+2, 2+2 Snatch Deadlift (slow) 100% 3×3 Snatch Grip Press 4×4 -choose weight- Bent Barbell Row 4×10 -choose weight- “As we express our gratitude, we must never forget that the highest

Thursday 10/23/14 Read More »

Wednesday 10/22/14

CrossFit Push Press 2×3 -choose weight- 3×2 -choose weight- 5 rounds for time: 7 Toes to Bar 14 Double Unders 7 Box Jumps 24/20 14 Steps Walking Lunge _________________________ CrossFit Competitor Push Press + Halting Jerk + Jerk 75% 1+1+1 80% 1+1+1 85% 1+1+1, 1+1+1 90% 1+1+1, 1+1+1, 1+1+1 Based on Push Press 1RM Jerk

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Tuesday 10/21/14

CrossFit For time: 2k Row ______________________ CrossFit Competitor Clean 70% 2×2 75% 1×1 80% 1×1 85% 2×1 90% 3×1 For time: 30 Weighted Sit-ups 70/53 30 Toes to Bar For time: 5K Row _______________________ Weightlifting Muscle Snatch (above knee) 80% 4×3 Based on Muscle Snatch 1RM Power Clean + Push Press 75% 2+2,2+2 85% 1+1,1+1,1+1

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Monday 10/20/14

CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats ____________________ CrossFit Competitor Snatch 70% 2×2 75% 1×1 80% 2×1 85% 3×1 For total reps: Every 1:00 for 20:00 Odd min: 1 Power Cleans at 80% Even min: Ring Muscle-ups (choose reps prior to start. unbroken) 5 rounds: 20″ Over the Box Jump 20″ Over

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Saturday 10/18/14

CrossFit Competitor Deadlift 70% 2×2 80% 1.1.1.1.1.1.1 (rest :30) “Team Relay” AMRAP 12:00 20′ DBall Carry 150/100 1 15′ Rope Climb 20′ DBall Carry 150/100 (1 person works at a time. teams of 3) 5 rounds for load: 40yrd Dogsled Push (rest as needed) __________________________ Weightlifting Snatch 75% 2×2 80% 2×2 85% 3×2 Clean +

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Friday 10/17/14

CrossFit For load: Power Clean 3-3-2-2-2 (rest as needed) 3 rounds for load: 3 Front Squats + 3 Back Squats (rest as needed) 5 rounds for time:  7 Ring Dips  9 Toes to Bar 11 Wall Ball Shots 20/14 ______________________ CrossFit Competitor Power Snatch + Snatch 70% 2+2 75% 1+1 80% 1+1, 1+1 85% 1+1,

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Thursday 10/16/14

CrossFit Rest ____________________ CrossFit Competitor Rest ____________________ Weightlifting Snatch Pull + Power Snatch 70% 1+2, 1+2, 1+2, 1+2, 1+2 Based on Power Snatch 1RM Hang Power Clean (above knee) 70% 5×3 Front squat 85% 5×3 Snatch Grip Press 4×4 -choose weight Bent Barbell Row 4×10 -choose weight- “There are no secrets to success. It is

Thursday 10/16/14 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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