Monday January 13 1rd every 90×8 3 power cleans+1 Jerk “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Today we focus on cycling technique for power cleans. Then pick a weight you could do 15+ in a row when fresh. We want this wod to sting a little bit so […]
WODS 1/13/20 to 1/17/20 Read More »
Monday January 6 Front squat 3 70% 1 80% 3 75% 1 85% 3 80% 1 90 % OR 6×3 Tempo 32X1 “Airplane Mode” 8 min AMRAP 2/2, 4/4, 6/6, 8/8… DB thrusters 50/35 Pullups Those of you that are more advanced, go for the wave. It will help activate more motor fibers which will
WODS 1/6/20 to 1/10/20 Read More »
Hey CFC! This week we will do some fun wods with the goal of burning off some of those Christmas treats! Our next cycle will resume next week and will focus on front squats, hang snatch, and long aerobic efforts. Monday December 30 “Never ending story” EMOTMx24 1:Row 18/12 cal or 40 sec max
WODS 12/30/19 to 1/3/20 Read More »
Monday December 23 Front squat Find 1rm “Wonderwall” 60 DU 30 Burpees 60 DU 30 Wallballs 20/14 60 DU 30 2x sumo KB DL 53/35(share if needed) 60 DU 30 Wallballs 20/14 60 DU 30 Burpees We need to test our 1rm FS so we have a solid benchmark for the next cycle. We’ll retest
WODS 12/23/19 to 12/27/19 Read More »
Monday December 16 2 hang power snatch+1 OHS+1 hang snatch 1rd every 1:30×6 “Power Move” 10 min 6 Hang Power snatch 95/65 9 OHS 95/65 12 Box Jump overs 24/20 A lot of us struggle with overhead position. Simply spending time in these positions will help improve it. I want you to be able to
WODS 12-16-19 to 12-20-19 Read More »
Monday December 9 Power snatch+snatch EMOTMx8 min “Flintstones” 3rds 42 Wallballs 20/14 24/21/Bike/Row 12/8 Strict pullups 6-4-2 snatch(115/75-135/95-155/105) Today we focus on heavier snatches while fatigued. Break up the WB in even chunks throughout the wod. If the weights are too heavy, scale down, or stay the same. We want them to be quick singles.
WODS 12/9/19 to 12/13/19 Read More »
Monday December 2 “Championship Helen” 5rds 400m run 21 KBS 53/35(American) 12 Pullups Here is one of the best tests of aerobic capacity we’ve got. Set a pace you can maintain on the run! Tuesday December 3 CrossFit Total” 1rm Back squat Press Deadlift Here is where we see all those squat waves pay off.
WODS 12/2/19 to 12/6/19 Read More »
Monday November 25 1 Round every 1:30×7 of the Macho Man 3 PC+3 FS+3 PJ must hold on to bar “Randy Savage” 12 min AMRAP 3rds 3 power cleans 135/95 3 Front squats 3 Push Jerks then 15 TTB Today we are working on raw power. The right way to do this is to focus
WODS 11/25/19 – 11/29/19 Read More »
Monday November 18 3 Power cleans EMOTMx7 “Honey Badger” AMRAP 10 Minutes 15 Bar Facing Burpees 25 Power Cleans 115/75lbs 15 Bar Facing Burpees 25 Power Cleans 145/95lbs 15 Bar Facing Burpees 25 Power Cleans 165/115lbs The EMOTM is to work on cycling effectively. I made the weights of the wod a bit lighter, because
WODS Monday November 18 to Friday November 22 Read More »
Plan to bring a family member or friend this Saturday the 16th. It seems that those around us are interested in what CrossFitters do, yet it may be intimidating to come to a class. Saturday will be a fun way to introduce your friends and family. We’ll also plan to have a little breakfast style
WODS 11/11/19 to 11/16/19 Read More »
COACH
Mitch grew playing ice hockey, roller hockey and Lacrosse in Minnesota and South Florida. He joined the Navy after High School in 2007, where he has served as a Helicopter Aircrewman and Rescue Swimmer since. It was in the military that he was first introduced to CrossFit in 2009 and he was hooked. He later joined CrossFit Coronado in 2010 and finally after 13 years received his CrossFit Level 1 certificate in April of 2023 and began his coaching career. He enjoys spending time outdoors with his family, playing in various washed-up adult hockey leagues, and completing in local CrossFit competitions. His favorite WOD is anything heavy so he can beat all of the smaller faster athletes in the gym or Murph.
“Light weight, Baby!!!”
-Ronnie Coleman
CrossFit Level 1
COACH
Desiree joined CrossFit Coronado during the pandemic when we were running classes from the car wash next door. She quickly fell in love with CrossFit and is a wonderful addition to our coaching team. Desiree helps run our youth programs.
CrossFit Level II
The Gymnastics Course Level 1
COACH
Margaret spent the first part of her life in competitive sports, starting with swimming, soccer, and softball as a young child and water polo throughout middle & high school (where her number was retired). She spent her summers teaching swim lessons to kids of all ages, developing a love for teaching & coaching in the process. She started CrossFit in April of 2016 on the recommendation of a friend. The group environment, positive atmosphere, and athletic challenge hooked her immediately. With her love for CrossFit and passion for helping others find their strength, it was a natural progression to get her L1 and start coaching at CrossFit Amundson in Santa Cruz, CA under the mentorship of Greg Amundson. She moved to San Diego in October of 2020 and found her new home at CrossFit Coronado.
CrossFit Level 2
CrossFit Weightlifting Level 1
The Gymnastics Course Level 1
COACH
Mike came to CrossFit Coronado after a 26-year career in the Marine Corps. Having made fitness a way of life during his time in the Marines, he was searching for a means to maintain an elite level of fitness after he retired from the Corps. Maintaining a regimen of elite fitness was an elusive goal for him until he stumbled upon the back alley garage that is home to CrossFit Coronado. As the 8th original member Mike was at CrossFit Coronado from its very start and adapted to the CrossFit protocol like a duck takes to water. Mike was a devoted and dedicated coach and friend. Unfortunately he passed away in march, 2018 from pancreatic cancer. His spirit will always be a part of CrossFit Coronado. He helped to build and shape this gym into what it is today. Strong Like Bull. Semper Fi Sir.
CrossFit Level I
CrossFit Barbell
CrossFit Endurance
CrossFit Mobility
COACH
Shannon’s love of exercise started with high school sports and continued through college. Her background includes over five years of cardiac and pulmonary rehabilitation, her own at-home personal training company, and group fitness classes. Shannon started CrossFit at CFC in 2011. As a new mom, she could no longer spend the hours required for marathon and triathlon training. She consistently attended the 6am CFC class for two and a half years, including through the entire pregnancy of baby #2. In 2014, the Navy moved the Campoamor’s to Japan and then to Italy. In Europe, Shannon took advantage of the global CrossFit community-making friends with fellow athletes all over the world. In 2019, the Navy moved the Campoamor’s back to Coronado, where they happily rejoined the CFC family.
CrossFit Level 2
BS in Human Nutrition, Foods and Exercise from Virginia Tech
MS in Health and Exercise Science from Wake Forest University
COACH
Shannon has been coaching CrossFit since 2012 when she earned her Level I certificate. soon after she earned her Level II and has since renewed. She went on to obtain her CrossFit weightlifting Level I and Level II certifications as well as the Catapult Weightlifting from Don McCauley. Shannon has been coaching with Crossfit Coronado since 2017. Shannon runs the Olympic Lifting program at Crossfit Coronado when it is offered. She’s competed in crossfit at a handful of local events and aspires to come last place at regionals one day.
Favorite movement is the Olympic Lift -Snatch & least favorite will always be running. Loves coaching at CrossFit Coronado because it’s a gym where everyone is welcome regardless of fitness level. You won’t find any cliques here, just some great people great community and coaches that are always working to be better each day.
Shannon’s go-to saying ‘ I’ll quit tomorrow’.
CrossFit Level 3 Trainer
CrossFit Weight Lifting Level 2
USAW Level 2
Don McCauley Catapult Weightlifting
COACH
Hannah started CrossFit in 2016 and soon thereafter began coaching while a senior in high school. Throughout college and graduate school Hannah took a “sabbatical” from CrossFit and embarked on her rock climbing journey, climbing world class routes in places like Yosemite and Joshua Tree. Hannah coached a myriad of functional fitness courses at climbing gyms and led a children’s climbing camp during this time. After graduate school Hannah settled in San Diego and decided to start CrossFit again. After trying a few gyms she found CrossFit Coronado and didn’t look back! CrossFit Coronado reignited Hannah’s passion for functional fitness.
Hannah loves CrossFit Coronado and its practical approach to fitness, building resilience, and fostering a supportive community.
USAW Level 1
The Gymnastics Course Level 1
CrossFit Level 1
Owner
Kimberly started doing CrossFit in 2010. She quickly realized the awesome benefits of CrossFit and was eager to help Clint when they decided to take over as the owners. She helps with our teen program and the behind the scenes work that needs to be done. Kim works part time as an oncology nurse and is a full time to mom to their two little girls. Prior to that, she worked for the City of San Diego for over ten years teaching children of all ages and abilities how to swim and spent three years working as a substitute teacher for kids in grades K-12. Kim took long-term sub positions teaching high school physical education and middle school science. After seeing the lack of physical fitness with kids in the school systems, Kim wanted to help set up a teen program to give kids a positive physical outlet aside from school competitive sports. After having kids and realizing how challenging it is to workout with little ones, she also created a program in the gym to offer childcare so that moms (and dads) can get their workouts in! Email Kim
CrossFit Level II
CrossFit Kids
CrossFit Mobility
CrossFit Swimming
CrossFit Cycling
BS Human Biology from UCSD
BS Nursing from University of Oklahoma
OWNER
Clint started as a customer with CrossFit Coronado in October 2008. He became a trainer in August 2009, and the owner in August 2010. He has been an athlete since he was young. Starting with 7 years of gymnastics and martial arts, as well as high school football and track. In college, he got into endurance running and swimming. He was first introduced to CrossFit in the military. A CrossFit athlete is one that is well rounded in all areas of fitness. It was this, and the fact that there is absolutely no way to duplicate the results that CrossFit produces for the short amount of time the workouts require, that initially hooked Clint. Clint has personally experienced improvement in every aspect of fitness, with much shorter workout times. He competed in the SoCal Regionals in 2010 with a team and in 2011 and 2012 as an individual. Clint thoroughly enjoys helping people reach their goals. Clint recently completed a Doctorate in Physical Therapy from the university of Saint Augustine and is excited to integrate PT into the gym. His goal is to help professionalize the fitness industry and bring educated and safe training to everyone. Clint enjoys working with everyone, especially people who need more individualized attention or modifications. If you’re interested in CrossFit Coronado or personal training, email Clint.
Doctorate in Physical Therapy
CrossFit Level II
CrossFit Mobility
CrossFit Football
CrossFit Swimming
CrossFit Cycling
USA Weightlifting Level 1 Sports Performance Coach
BS Kinesiology from Texas A&M
