CrossFit “Candy”5 rounds for time:20 Pull-up40 Push-up 60 Air Squat _________________ Competitor 5 rounds no measure:1:00 Row 1:00 Assault Bike1:00 Ski Erg AMRAP 10:003 Ring Muscle-up 5 Dumbbell Power Clean 50/357 Handstand Push-up (rest 10:00) AMRAP 10:007 Thruster 95/6512 Kettlebell Swing 53/357 Chest to Bar Pull-up _________________ Aerobic Capacity AMRAP 40:00800m Run or Row200m Farmers […]
CrossFit For load:Overhead Squat 10-10-10(make consistent increases) AMRAP 15:0020 Burpee 200m Farmers Walk 53/3520 Box Jump 24/20____________________________ Competitor For load:Overhead Squat 10-10-10(make consistent increases) AMRAP 30:0020 Single-Arm Dumbbell Snatch 50/3520 Box Jump 24/2020 Burpee 200m Row _____________________________ FitEssentials For load:Axle Push Press 10-8-6-4(make consistent increases) Partner workout:8 rounds for time: (4 each)8 Dumbbell Power Clean
7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 11:00a Iron Athlete Gymnastics Clinic _________________________ Upper Body 10-8-6-15No rest between exercises.Pec Deck Wide Chest Multi-Triceps (alternate rounds with a partner) 10-8-6-15No rest between exercises.Rowing TorsoSeated Row Standing Shrug (alternate rounds with a partner) 3 rounds:No rest between exercises.10 Lateral Raise 10
CrossFit For load:Every 1:00 for 10:002 Thruster (from rack)(make consistent increases) AMRAP 8:008 Box Jump 24/208 Toes to Bar 8 Shoulder to Overhead 95/65___________________ Competitor 5 rounds no measure::30 Assault Bike :30 Rest :30 Ski Erg :30 Rest Snatch Push Press + OHS Build to a heavy set of 3+3Back Squat 20RM (approximatley 65% of
Upper Body 10-12-4-16 (descending load)No rest between exercises.Chest PressDumbbell Fly (alternate rounds with a partner) 10-12-14-16 (descending load)No rest between exercises.Seasted Row Bent Lateral Raise (alternate rounds with a partner) 10-12-14-16 (descending load)No rest between exercises.Shoulder Press Lateral Raise (alternate rounds with a partner) 10-12-14-16 (descending load)No rest between exercises.Pulldown Biceps Curl(alternate rounds with a
CrossFit With a partner for time:50-40-30-20-10Calorie RowDouble under Burpee Double under ____________________________ Competitor 5 rounds no measure:200m row 100m Assault AirRunner(alternate intervals with a partner) Clean Build to a heavy set of 3 6 rounds for time:7 Deadlift 275/185200m Run 15 Toes to Bar(rest :45 between rounds)___________________________ Weightlifting Clean from blocks (AK)75% 1×380% 1×3 85%
CrossFit “Lynne”5 rounds for total reps:Bench Press (bw/.66 bw)Pull-up(rest 3:00 between rounds)_____________________ Competitor 6 rounds no measure:10 Calorie Ski Erg10 Calorie Assault Bike 10′ Hand Walk For total reps:Every 1:00 for 10:00Odd min: Ring Muscle-up Even min: 3 Strict HSPU + Kipping HSPU(choose reps prior to start. unroken) For time:30 Thruster 95/65200m Run 30 CTB
CrossFit Skill Kipping For time:800m Run 25 Air Squat15 Kettlebell Swing 53/35400m Run 50 Air Squat 30 Kettlebell Swing 200m Run 75 Air Squat 45 Kettlebell Swing ___________________ Competitor 5 rounds no measure:20 Calorie Row 10 Burpee Over the Rower Front Squat 80% 1×2(rest :30)80% 1×2(rest :45)80% 1×2(rest 1:00)80% 1×2(rest 1:00)80% 1×2 AMRAP 10:0018 Snatch
7:00a Competitor 7:30a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________ Upper Body For load:Front Pulldown 8-8-8(alternate sets with a partner) For load:Super Incline Press 6×8(alternate sets with a partner)For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Decline Press 6×8(alternate sets with a partner) For load:Single-Arm Low Row 8-8-8(alternate sets with
CrossFit For load:Every 1:00 for 10:001 Power Clean + 1 Hang Power Clean (make consistent increases) AMRAP 15:009 Deadlift 155/10512 Hand Release Push-up 15 Calorie Row __________________________________ Competitor 5 rounds no measure:200m Run 25 Double under200m Row Back Squat90% 1×175% 1×490% 1×180% 1×490% 1×185% AMRAP For total reps:Min 1: 100m Row + 1 Power Clean
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
