Whats Next… There were some serious PR’s in 2016. Our previous training cycle began at the end of the summer and ended early December with the CrossFit Total. Over 80% of the members at both gyms PR’d at least one lift. Most at least 2. When someone first starts CrossFit, they see gains really fast […]
By: Clint Russell A lot of people ask about warm ups and why we do things the way we do. I thought I’d take the time to explain the purpose behind our warmups. Mobility is used as a catch all term, but there is much more than that that needs to be addressed during the
The Why Behind Our Warm Ups Read More »
Tuesday Strength/Skill: Front squat 3×10 70% Metcon: 4 Rounds for time of: Teams of 3 Complete: 20 Wall Balls (20/14) 12 Toes to Bar 20/15 Calories Row/Bike One person at each station rotate when station ahead clears Wednesday, December 28th Strength/Skill: EMOTM for 10 Minutes of: 2 Snatches Metcon: AMRAP in 17 minutes of: 40
Wods 12/27-12/31/16 Read More »
Strength/Skill: EMOTM for 12 Minutes of: Pause Clean + Clean (work up to 80-85%) Metcon: AMRAP in 15 Minutes of: 2 People Complete the Following 2/2, 4/4, 6/6, 8/8…. Squat Cleans (155/105) Burpee Box Jumps (24/20) * 1 partner works at a time, break up reps however you need it. <strong>Tuesday, December 20th</strong> Strength/Skill: 4
Strength/Skill: 2 Rep Max OHS with 2 count pause Metcon: 21-15-9 Reps of: Overhead Squats (115/75) Pull Ups 200 Meter Run <strong>Tuesday, December 13th</strong> Strength/Skill: Push Press 4×5 Back Extensions 4×15 Rest 2 minutes Between Sets Metcon: AMRAP in 15 Minutes of: 7 Push Press (115/75) 7 Burpee Box Jumps (24/20) 2 Rope Climbs <strong>Wednesday,
Monday Strength/Skill: EMOTM for 6 Minutes of: Clean and Jerk x 3 Metcon: Revenge of the Sith EMOTM til failure 1: 1 CJ 115/75 2: 2 Box Jump overs 24/20 3: 3 CJ 115/75 4: 4 Box jump overs etc… when you fail, cut numbers in half and go until last person finishes Wednesday CrossFit
Monday Clean and Jerk 2 EMOTMx6 4rds 6 PCJ 12 bar facing burpees 18 cal row/bike Tuesday Back squat 6-4-3-2 80-85-90-95% 7-10 pullups in b/w sets Partner 18 min AMRAP 1/1, 2/2, 3/3… DB Thrusters 45/25 Box jump overs 24/20 One works one rests Wednesday Deadlift 3 EMOTMx8 work up to 80% Then 4rds 5L/5R
Schedule for Thanksgiving Week is modified as follows: WEnesday – No 6pm class (everything else as normal) Thursday – 1 class at 09:00 (no childcare). This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one! Friday – 1 class at 09:00, there WILL be childcare
Thanksgiving Week Schedule Read More »
Monday, November 14th Strength/Skill: Front Squat 6-4-3-2 (pause 1 count in the bottom) Metcon: 10-1 Front Rack Lunges (155/105), ball slams and true push ups Tuesday, November 15th Strength/Skill: Power Snatch + Snatch (6 Sets, working up to a heavy set) Metcon: AMRAP in 15 Minutes of: 50 Doubleunders 20 Full Snatches (95/65) 50 Doubleunders
WODs for the week of 11/14-18 Read More »
Yup, its that time of the year again, no kip November to build some solid foundational upper body strength. For the month of November, all pull ups, dips and handstand pushups will be done strict. Toes to bar are fine to kip. While yes, our goal is to make you strong, that is not my
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
