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WODs Week of 240401
Week 2 of our Early Spring cycle is here. Today, we’ll continue building our Bench Press up, this time we’ll superset with one-arm strict press.
WODs Week of 240325
Welcome to Week 1 of our Early Spring Cycle. We’ll focus on general strength, as well as getting ready for Murph, for the next ~8
WODs Week of 240318
BIG Congrats to everyone who participated in the Open this year. We hope you had fun and that you learned a lot! 🙂 We’re entering
WODs Week of 240311
We’re in the final week of the CrossFit Open! Remember, this week you get an extra point for attending Friday Night Lights and the Toga
WODs Week of 240304
The second week of the Open is upon us!! Everyone crushed week 1 🙂 We’ve got a heavier front half of the week again and
WODs Week of 240226
Welcome to Week 1 of the Open!! Time to see all of your hard work pay off 🙂 CrossFit will announce the workout of the
WODs Week of 240219
It’s the last full week before the Open! The first Open announcement is on Thursday, February 29 at noon. Our first Friday Night Lights of
WODs Week of 240212
Welcome to the 6th week of Open Prep! If you haven’t yet signed up for the Open, you can do that at games.crossfit.com. While we
WODs Week of 240205
We are down to our last 3.5 weeks before the CrossFit Open starts! If you haven’t registered yet, head to games.crossfit.com to sign up! We’ll
WODs Week of 240129
Welcome to Open Prep Week 4! This week, we launch our 75-minute “Competitive Edge” class at 4pm on Mondays, Wednesdays, and Fridays. We’ll run the
WODs Week of 240115
We are heading into Week 2 of Open Prep. This week, we have some strength-specific sessions on Monday and Friday, barbell cycling on Monday and
WODs Week of 240108
Welcome to Open Prep!! We’ll follow a prep cycle for the CrossFit Open starting this week and running for the next 7 weeks. We’ll focus
WODs Week of 240101
Happy New Year from all of us at CFC 🙂 We’ll host one workout at 9am on New Years Day (no childcare). We wish you
WODs Week of 231225
Happy Last Week of 2023!! The crew at CFC wishes you and yours a very happy holiday season. This week, we’ll test our 1RM Power
Bod Squad Nutrition Challenge Launching 1/15/24!!
Ready for some healthy new habits in the New Year? Join our January Bod Squad launching on 1/15/24! This 6-week challenge will focus on habits,
WODs Week of 231218
Welcome to CrossFit Total retest week! We’ll retest the Total on Tuesday. If you need to make it up, feel free to come to Open
WODs Week of 231211
We’re down to the penultimate week of our Fall Fitness cycle! We’ve got some challenging rep schemes in our Back Squat this week, but do
WODs Week of 231204
Fall Fitness Week 6 is here! We are approaching the end of our Back Squat cycle, and the retest of the CrossFit Total. We will
WODs Week of 231120
Happy Thanksgiving Week! We have the traditional CFC Thanksgiving Week WOD, Trainwreck, on Tuesday. We are closed on Thanksgiving so our staff can spend time
Friendsgiving November 18, 2023
We hope you can join us for our Dodgeball-themed Friendsgiving party at 10am on Saturday! Bring your favorite Thanksgiving side. Participation in dodgeball is 100%
WODs Week of 231113
Welcome to Week 3 of Fall Fitness! We have a great week planned ahead with Back Squats on Monday and Friday, a fun chipper with
WODs Week of 231106
We’re in Week 2 of Fall Fitness! Rowvember is in full swing– awesome job to everyone putting in that work! Those of you who haven’t
Rowvember Challenge 2023!!
You have until October 31, 2023 to sign up for the Rowvember Challenge!! The challenge is simple (but not easy!): Row 100km in the month
WODs Week of 23.10.30
Welcome to our new cycle! We’re testing our 1RM Front Squat today, and starting our Back Squat cycle on Friday. The Back Squat cycle will
WODs Week of 231023
Welcome to the second-to-last week of Spooky SZN! This cycle will culminate next week. This week, we’re testing our 1RM Power Clean (Monday), doing a
WODs Week of 231016
Welcome to Week 6 of Spooky SZN! We’ve got one more week of Front Squats (after this week) and then we’ll retest it! We will
WODs Week of 231009
Spooky SZN Week 5 is here! We will test our 1RM Front Squat the day before Halloween. That means we have a couple of more
WODs Week of 231002
We are in our 4th week of Spooky SZN! Be sure to come to the end of summer/welcome fall bonfire & potluck on Friday (Oct
End of Summer/Welcome Fall Potluck on 10/6!
Join us Friday, October 6 2023 at 5:30pm for our end of summer potluck/bonfire! We’ll be at the fire pits next to Dog Beach in
WODs Week of 230925
This week, we drop down to sets of 8 Front Squats, with a corresponding increase in percentage. We’ve got a nice mix of send, sustain,
WODs Week of 230917
It’s Week 2 of Spooky SZN! We have one more week of our 10 rep front squats– next week we’ll drop to 8. We’ve got
WODs Week of 230911
Welcome to Week 1 of our fresh new cycle. If you haven’t tested your CrossFit Total from last week, we recommend coming in to do
WODs Week of 230904
Friendly Reminder: 8:30am Only on 9/4! Regular schedule resumes on Tuesday, 9/5 Welcome to CrossFit Total Week! This week, we’ll be testing the CrossFit total
WODs Week of 230828
Welcome to the final week of Summer Swolestice! Congrats on making it to the end! We’ve got a hang power snatch twist on Nancy on
WODs Week of 230821
We’re in Week 12 of Summer Swolestice– almost to the end! This week, we’ve got Christophe’s 40th (+20) 🙂 Birthday WOD on Thursday (actual birthday
WODs Week of 230807
Welcome to Week 10 of the Swolestice! The end of the challenge is in sight! 🙂 This week, we’re going to do a version of
WODs Week of 230731
Welcome to Week 9 of Summer Swolestice! Those participating in the challenge, note that we’re starting the .7g protein/lb body weight on Tuesday! We have
WODs Week of 230724
We’ve got an exciting week this week! Saturday, we’re doing the Britt Challenge workout in the gym. If you’d like to register and complete the
WODs Week of 230717
Welcome to Max Out Week! We’re retesting our 5RM Back Squat on Tuesday and Front Squat on Friday. We have a fun twist on “Helen”
WODs Week of 230710
We are working toward the end of our current squat cycle. We’ll retest our 5RM back and front squats in the next week or so.
WODs Week of 230703
Welcome to Week 5 of Summer Swolestice! We’re approaching the end of our squat cycle. Look for a retest in the next few weeks. Today
WODs Week of 230626
We’re entering Week 4 of the Summer Swolestice! We’re sending Coach Zach off this week. We’ll meet after the 5:15pm class on Friday at Coronado
WODs Week of 220619
Welcome to Week 3 of Summer Swolestice. Those of you participating, keep truckin’! The challenge will change a bit for July so stay posted for
WODs Week of 230612
We are heading into Week 2 of the Summer Swolestice! T-shirt preorders are due today, so be sure to get those in! Order here: https://foreverfierce.com/collections/crossfit-coronado
WODs Week of 230605
Summer is almost here!! The unofficial start was this past Monday, Memorial Day. We’re starting our Summer Swolestice challenge this week– be sure to sign
WODs Week of 230529
Please join us on Monday, May 29 as we do “Murph” to honor the fallen. Heats will begin at 0830 (first available heat is at
WODs Week of 230522
We’ve come to our final week of Murph Prep. We’ll front-load some of the intensity this week and taper off a bit towards the end
WODs Week of 230315
We’re in our 3rd week of Murph Prep! We’ve got one more full week of prep before the big day. This week, we’ll do crowd-favorite
WODs Week of 230508
Welcome to Week 2 of Murph Prep! Athletes who are planning to do Murph with a weight vest this year should consider donning their vest
WODs Week of 230501
We’ve made it to May! That means Murph Prep begins. Expect to see plenty of pull-ups, push-ups, and air squats, along with running. We’ll be
WODs Week of 230424
Welcome to the final week of our Early Spring Cycle! This week, we’ll retest our Hang Squat Cleans, establish a new 3RM deadlift, and on
WODs Week of 230417
Welcome to Week 7! We are deloading our hang squat cleans this week. Focus on clean, snappy reps this week with the lower percentages. We’ll
WODs Week of 230410
We’re heading into week 6 of our Early Spring Cycle. We’ve got a heavy day this week (Thursday), and some fun barbell work today. We’ve
WODs Week of 230327
Welcome to Early Spring Cycle Week 4! We’ve got another heavy day coming up on Thursday. Thursday is also the deadline to submit your Random
WODs Week of 230320
This week, we up our percentages on our Deadlifts and Hang Cleans. We’ll also try our hand at one of the Quarterfinals workouts (on Friday).
WODs Week of 230313
This week, we up the ante a bit on the deadlifts. We’ll try to add a rep to our sets and maintain the same weight
WODs Week of 230306
Early Spring Cycle Week 1 Now that the Open is over, we’re heading into our Early Spring Cycle. This is an eight-week cycle that will
WODs Week of 230220
Welcome to Week 2 of the CrossFit Games Open! Everyone did awesome conquering 23.1 (arguably one of the more advanced workouts ever programmed for the
WODs Week of 230213
Welcome to Week 1 of the Open! The first workout will be announced at noon on Thursday. We’ll update SugarWOD as soon as we can
WODs Week of 220206
Welcome to the final week of Open Prep! We’re putting the finishing touches on Open Prep, as well as sprinkling in some additional strict strength.
WODs Week of 230130
Welcome to our penultimate week of Open Prep! We have one more full week (after this one) of prep before the Open is here! Sign
WODs Week of 220123
Welcome to Week 4 of our Open Prep Cycle! Be sure to bring a blank shirt if you want to make a custom team shirt
WODs Week of 22016
Welcome to Week 3 of Open Prep! We continue to work on our skills while we maintain our strength gains from the squat cycle. Be
WODs Week of 230102
Happy New Year, and welcome to Open Prep Week 1! We’re officially starting off our Open Prep this week. We’ll likely have about one Open-style
WODs Week of 221226
Welcome to the final week of 2022! We’re in a transition week as we finish up the final week of the linear progression of our
WODs Week of 221219
Welcome to Week 8 of our Fall Cycle and Christmas week! As a result of the holiday, we’ll be running a modified schedule this week.
WODs Week of 221212
Welcome to Fall Cycle Week 7! We’re up to 90% on our squats– it’s going to get heavy! As such, we’ll be focusing on squats
WODs Week of 221205
We are in Week 6 of our Fall Cycle! Most importantly, we have our holiday party this Saturday at 6pm 🙂 Come dressed up in
WODs Week of 221128
Welcome to Week 5 of our Fall Cycle! We’re up to 80% on our Arnold Squat Program this week. Next week, the reps drop again
WODs Week of 221121
Welcome to Week 4 of the Fall Cycle! We have a classic CrossFit Coronado benchmark, “Trainwreck,” that we’ll run on Tuesday. Note that we’ll be
WODs Week of 221114
Welcome to Week 3 of our Fall Cycle. This week, we’re finishing up the 7/13 scheme for the Arnold Squat program. Look for the reps
WODs Week of 221107
Welcome to Week 2 of the Fall Cycle! This week, we start a version of the Spencer Arnold 7-13 Squat program. We’re working to build
WODs Week of 221031
Welcome to our fall cycle! We’re going to continue building our base for the Open this cycle. Expect to see Open and Open-style workouts about
WODs Week of 221024
Welcome to the final week of Spooky SZN! Come have some fun at our Halloween WOD (in costume!) on Saturday 🙂 See you there!
Fit & Festive Nutrition Challenge Starts 11/7!
Want to celebrate the holiday season AND stay on track with your fitness? You can have both! Join the 6-week Fit & Festive Nutrition Challenge.
WODs Week of 221017
Welcome to Week 6 of Spooky SZN! This week, we’re back to strict pull up and dip strength. We’ve got one more week of this
WODs Week of 221010
Welcome to the 5th week of our cycle! We’re closing in on the final weeks before we transition over to a new cycle at the
WODs Week of 221003
Welcome to Week 4 of Spooky SZN! We’ve got some fun workouts ahead of us this week, as well as some Deadlift and Front Squat
Olympic Lifting is Back! Starts October 7!
Interested in improving your Olympic Lifts? Come to Olympic Lifting class, Fridays at 5:00pm (instruction begins at 5:05), starting October 7! This 6-week cycle is
WODs Week of 220926
Welcome to Week 3 of our Spooky SZN cycle. This week, we’re hitting two CrossFit benchmark WODs– a classic, “Helen,” on Tuesday, and a newer
WODs Week of 220919
Welcome to Spooky SZN week 2! We’re upping our push-up and pull-up sets a bit this week. Do your best to match or increase the
WODs Week of 220912
Welcome to Spooky Szn! Yes, it may be a little goofy, but rolls off the tongue better than Late Summer/Early Fall Cycle 🙂 This cycle,
WODs Week of 220903
Welcome to our transition week before our new cycle! In observance of Labor Day, we’ll have a 9am class only on Monday, Sep 5. No
WODs Week of 220829
Welcome to the final week of our MidSummer cycle. We’ll max out our cleans on Wednesday, do some high-skill gymnastics on Monday & Tuesday, and
WODs Week of 220822
MidSummer Week 5 is here. At the end of this week (Sunday, 28 Aug), we will do the hero workout “Maxton” to honor Max Soviak
WODs Week of 220814
Welcome to Week 4 of our MidSummer Cycle! This week, we’ll do our cleans on Tuesday. We encourage everyone to sign up and go support
WODs Week of 220808
Welcome to Week 3 of our MidSummer Cycle! This week, we’ll get our cleans in via heavy clusters on Thursday 🙂 We have a partner
WODs Week of 220801
Welcome to Week 2 of the MidSummer Cycle! We have 31 Heroes this Saturday, August 6, to honor the 30 servicemen and 1 K-9 that
WODs week of 220724
Welcome to MidSummer! Our MidSummer Cycle is 6 weeks and will run from this week until Labor Day weekend. This cycle, we’ll focus on Squat
WODs Week of 220717
Welcome to retest week! Now is the time to reap the benefits of all of the hard work we’ve put in on our Deadlifts and
WODs week of 220710
We are in our final week of this cycle before test week next week. We’ll do some tempo strength on Wednesday and Thursday. Next week
WODs Week of 220703
Happy Independence Day! In honor of the holiday, we’re offering an 8am class ONLY on July 4! We’ll be back to our regular schedule on
WODs Week of 220626
Welcome to week 4 of our Summer cycle. This week is the Oly meet on Friday! Those that are participating may consider doing GOAT day
WODs Week of 220619
This week, we up the ante a bit on our Deadlifts and Presses. Additionally, we have some squat strength before class and as rent. On
Concert in the Park Potluck June 26
It’s that time of year! Concerts in the Park are back Sundays at 6pm. Join us for a fun potluck and music by ABBAfab. We
Olympic Lifting Meet July 1
Join us on Friday July 1 at 5pm for a fun and friendly Oly meet. Our Oly class has been focusing on the fundamentals of
Youth Program Starts 6/21
Our 4 week youth summer program is a great way to help diversify athletic activities for kids. This program will safely introduce kids to different
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