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WODs Week of 220522
Welcome to Murph Prep Week 3! Murph is a week from Monday. We’ve been getting in plenty of volume to build up to it, so
WODs Week of 220515
Welcome to our second week of Murph Prep! We had a great seminar with Sam & Jenn Dancer this weekend. We learned a lot about
Olympic Lifting Cycle II
We’re kicking off our second Olympic Weightlifting cycle of 2022 on Friday, May 13 at 5:00pm! This class will replace the 5:15pm CrossFit class on
WODs Week of 220508
Murph Prep Week 1 We’ll spend the next 4 weeks getting ready for Murph. We’ve already upped our running, pull-ups, and push ups a bit
WODs Week of 220501
Happy Max Out Week! This week, we’ll put our hard work to the test and retest our 1RM Back Squat and Front Squat 🙂 We
WODs Week of 220424
Welcome to the second-to-last week of our Early Spring Cycle! We are deloading our squats this week, and will max out next week. For the
WODs Week of 220417
Welcome to Week 5 of our Early Spring Cycle! This is the final heavy week of our squat cycle before we deload and then retest
WODs Week of 220410
We’re heading into Week 4 of our Early Spring Cycle. This week, we’ll be hitting a max rep effort on Front Squats and Back Squats
WODs Week of 220403
Welcome to Week 3 of the Early Spring Cycle! We’re increasing our percentages and bumping up the reps a bit on squats this week. Bring
WODs Week of 220327
Welcome to Week 2 of our Early Spring Cycle! We’re starting to build the foundation for our strength cycle this week with 10-rep back &
Johanna’s Celebration Potluck: Friday, 3/25/22
Come join us after the 4pm WOD this Friday, March 25 to celebrate Johanna!! Bring a snack or drink, and your favorite memory of Johanna,
WODs Week of 220320
Welcome to Week 1 of our Early Spring Cycle. Over the next 6-7 weeks, we’ll spend time building our top-end strength with Front Squats &
WODs week of 220313
We’re in a transition week this week, moving out of the Open and starting a new cycle next week. We’ll get some great workouts in
WODs week of 220306
Welcome to the final week of the CrossFit Open! Let’s crush this final week of our test of fitness before we head into a new
WODs Week of 220227
Welcome to Week 2 of the Open! Big congrats to everyone who participated in Week 1. You guys killed it and we’re all so proud
CrossFit Open
Join us at the gym Fridays during the open to complete the open WOD. We will have (friendly) judging, snacks and a good time every
WODs Week of 220220
Welcome to Open season! 🙂 Time for all of that hard work we’ve been putting in for the past 7 weeks (and beyond) to pay
WODs Week of 220213
Welcome to the final week of Open Prep!! The CrossFit Open starts next week. Make sure to sign up for the Open so you can
Swolemate Showdown This Weekend!
Come cheer on your fellow CrossFit Coronado athletes at the Swolemate Showdown this Saturday, February 12! We’ll be throwing down at Outlier CrossFit from 8am
WODs week of Jan 30
Welcome to Week 5 of our Open Prep cycle! The Open starts in less than 1 month. You’ve all been CRUSHING it in these workouts–
WODs for the week of Jan 17
Open Prep Week 3 is here! This week, we focus on high heart rate movements paired with high-skill gymnastics. Focus on your breathing this week,
WODs for week of Jan 3
Welcome to Open Prep Season! The CrossFit Open starts February 24. We’re going to spend the next 7-ish weeks getting ourselves primed to take on
New Year, New You: 6 Week Nutrition Program
Thank you for your interest in the CFC 2022 New Year, New You Nutrition Challenge!This 6-week Challenge includes the following: A 1:1 Nutrition Consult where
Oly Lifting Program
We are excited to launch an Oly lifting specific program kicking off in January. This will be a 6 week cycle with focus on Clean
Christmas party postponed, new date JAN 15
Sorry for the delay everyone and thanks for being flexible. WE are excited to bring you our post Christmas, Christmas party on January 15! CFC
WODs week of 11/29
Monday 11/29 EMOM 27: 1-9 Squat Snatch. Build in weight as technique allows. OK to power snatch + OHS if needed. 10-18 Squat Clean.
Legends Competition Dec 9-12
Come see Clint compete at the Legends Comp at the Sheraton on Harbor Island 12/9-12. Tickets are required and you can get them online HERE.
Workouts for Week of 11/22-28
Happy Thanksgiving week, and welcome to Week 3 of our programming cycle! We are so grateful for our CFC Family. This week, we start with
WHAT TO EXPECT AT CFC COMING BACK (POST COVID-19)
We are excited to get all of you back in the gym! Clint has a solid program to ramp everyone back up for gym exercises
CREPES WITH KATLEEN (RECIPE AND VIDEO)
We made some delicious crepes today on a live zoom chat with Katleen. She’s been perfecting her crepe recipe for a while and shared her
2 RUNNING WODS COURTESY OF NUNO COSTA AT NC RUNNING PROGRAM
All of this from NC running on sugar wod Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020 Warm Up #2 15-20 Minutes
TAKING ALL TRAINING ONLINE FOR NOW
First off, sorry for the delay in getting this info on the website. It’s been a crazy ride the last week. Things have been changing
What to expect at CFC coming back (Post Covid-19)
We are excited to get all of you back in the gym! Clint has a solid program to ramp everyone back up for gym exercises
Crepes with Katleen (recipe and video)
We made some delicious crepes today on a live zoom chat with Katleen. She’s been perfecting her crepe recipe for a while and shared her
2 Running WODs courtesy of Nuno Costa at NC running program
All of this from NC running on sugar wod Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020 Warm Up #2 15-20 Minutes
Taking all training online for now
First off, sorry for the delay in getting this info on the website. It’s been a crazy ride the last week. Things have been changing
WODS 3/16/20 to 3/21/20
Monday March 16 “Spice Girl” 21 Power cleans (95/65) 3 Rounds of 5 strict pullups+10 pushups+15 squats 21 Front squats (95/65) 3 Rounds of “strict
Corona Virus (COVID-19) Updates
As everyone knows, things are rapidly changing in San Diego in anticipation of the corona virus and the impact it will have on our community. What
WODS 3/9/20 to 3/12/20
Monday March 9 DB bench press 3×10 “Overkill” 21-15-9: Double Dumbell Power Cleans (50/35) Box Jump Overs (30/24) Double-Dumbbell Front Squats (50/35) Toes to Bar
WODS 3/2/20 to 3/6/20
Monday March 2 Power snatch 5 every 2 minx10 min 3rds 500 Row 14 DB Clean and Jerk 1 Rope Clinb Rent 3×10 strict pullups
WODS 2/24/20 to 2/28/20
Monday February 24 TTB skills! “Black and Tan” 3 Rounds: 9 DB Front Squats 50.35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run
WODS 2/17/20 to 2/21/20
Monday February 17 TTB skills “Foot Locker” 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15
WODS 2/10/20 to 2/14/20
Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x
WODS 2/3/20 to 2/7/20
Monday February 3 Back squat 3×10 70%or more than last time “Field of Dreams” 3rds 20/15 row/Bike 15 KBS 70/53 20/15 Row/Bike 10 Strict pullups
WODS 1/27/20 to 1/31/20
Monday January 27 Power clean+FS+PJ every 90 sec x 7 “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105)
WODS 1/20/20 to 1/24/20
Monday January 20 FS wave 3-1-3-1-3-1 Front squats 80-85-83-88-85-90 or 5×3 32X1 “Pins and Needles” 12 min AMRAP 10 Goblet lunges 53/35 100 m run
2020 Upcoming Events!
2020 CrossFit Events January 18, 8:30am Farewell to Ana and Kris H WOD and potluck after January 18-25 – Buddy Pass Week (bring a friend
WODS 1/13/20 to 1/17/20
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
WODS 1/6/20 to 1/10/20
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
WODS 12/30/19 to 1/3/20
Hey CFC! This week we will do some fun wods with the goal of burning off some of those Christmas treats! Our next cycle
WODS 12/23/19 to 12/27/19
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
WODS 12-16-19 to 12-20-19
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
WODS 12/9/19 to 12/13/19
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
WODS 12/2/19 to 12/6/19
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.
WODS 11/25/19 – 11/29/19
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
WODS Monday November 18 to Friday November 22
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
WODS 11/11/19 to 11/16/19
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
WODS 11/4/19 to 11/9/19
Monday November 4 Back Squat Wave 6-4-2 / 70-80-85% 6-4-2 / 80-85-90% “Bruiser” 3rds 6 strict Pull ups 12 DB stepups 24/20 50/35 x1 6
WODS 10/28/19 – 11/2/19
Monday October 28 Teams of 2 “Roadie” 2 rds 70 Wallballs (20/14) Females 9′ Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 20
WODS 10/21/19-10/26/19
Monday October 21 “Point Break” AMRAP 18: Teams of 2 20 DB Hang CJ (50/35) 15/12 Calorie Assault Bike 20 DB Box Step-Ups (24/20) 15/12
WODS 10/14/19 to 10/18/19
Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar
WODS 10/7/19 – 10/11/19
Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups
WODS 9/30/19 -10/4/19
Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75
Wods 9/23/19-9/27/19
Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters
Wods 9/16/19-9/20/19
Reminder, Wednesday 6pm no oly class. I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed
Wods 9/9/19-9/13/19
Monday “CrossFit Total” Find 1rm in Back squat Press Deadlift This is our benchmark for strength this coming year. We’ll retest this before Christmas to
Wods 9/2/19-9/6/19
Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday. We’ll retest after Thanksgiving. I am excited to see yall crush it! Monday Bench DB
Wod 8/25/19-8/29/19
Great work on Battle by the Bay Everyone! It was a great comp and Team came out on top. We are going to continue with
Wods 8/19/19-8/23/19
Saturday will soon be upon us! Hopefully you’ve strategized with your teams and are ready to go. I know I am:) Friday is more bodyweight
Battle by the Bay
The event will start at 8am Saturday the 24th Our goal is to be done by 12. Here are the teams followed by the events.
Wods 8/12/19-8/16/19
2 weeks until Battle by the Bay. Its a fun way to build camaraderie and work out with people that come to different classes.
WODs 8/5/19-8/9/19
Reminder that our Battle by the Bay intra gym comp is 8/24/19 Saturday. It will have large teams to ensure maximal participation. Each team will
Wods 7/29/19-8/2/19
Saturday August 24 will be our 1st Battle by the bay. Large teams will be formed to ensure maximum participation and an even playing field.
WODs 7/22/19-7/26/19
Saturday August 24 will be our 1st Battle by the bay. Large teams will be formed to ensure maximum participation and an even playing field.
Wods 7/15/19-7/19/19
Monday “Mass Destruction” 5 min AMRAP 3rds 7 Deadlift 185/125 7 Burpees Facing bar Max cal Row 3 min rest 5 min AMRAP 5 Deadlift
WODs 7/8/19-7/12/19
This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday. We end the week with a fun chipper and then mean EMOTM
7/1/19-7/5/19
Next Monday we test our 1rm back squat and Wednesday our 1rm power clean. 4th of July is 8am only. Have fun! Monday Back squat
WODs 6/24/19-6/28/19
Week 2 of our 5×5 squats. We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps
Wods 6/17/19-6/21/19
Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable. We
WODs 6/10/19-6/14/19
Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod. We are pulling in
Wods 6/3/19-6/7/19
Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict
Wods 5/27/19-5/31/19
Reminder, tomorrow is Murph and we are open 9am only. We back off a bit on the lifting this week to give everyone a chance
Important Updates and closure dates!
Gym remodel is underway and the floors are being leveled on Saturday 5/25. We have some closures coming up in order to make this happen.
WODs 5/20/19-5/24/19
Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU
WODS 5/13/19-5/17/19
Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger.
WODs 5/6/19-5/10/19
We max Front squat Wed woot woot! Here’s our chance to showcase those gainz. We’ll retest Tuesdays at the end of next cycle. We are
WODS 4/29/19-5/3/19
Heads up, starting next week, we test our 1rm Front squat, the week following our 1rm power clean, then 3 weeks out our 3rm Deadlift.
WODs 4/22/19-4/26/19
Monday 3 min AMRAP 7 Push Press 95/65 7 KBS 70/53 12 Jumping squats Rest 1 min 3 min Max Cal row Rest 1 min
4/15/19-4/19/19
Monday Tempo Front squats 6×2 32X1 65-85% “”Pay your taxes”” 12 min AMRAP Tax:40 DB front squats 50/35 max rds in remaining time 30 Dbl
4/8/19-4/12/19
Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups. Don’t
WODS 4/1/19-4/5/19
Hey guys. we are going to be focusing on upper body strength as well as technique on bar muscle ups/muscle ups. You will see these
WODS 3/25/19-3/29/19
Hey CFC, Great work on the open. Got some new stuff coming up with the programming. Stay tuned:) Monday 3 sets 8 seated DB Press
WODs 3/18/19-3/23/19
Monday 3x 8 Bench Press 15 min AMRAP Calorie Row 2,4,6,8,10… Rope climbs 1 single arm DB PP 50/35 6/6 Bench press and pushup variations
Wods 3/11/19-3/15/19
Monday 3 Power clean EMOTMx8 min 21-15-9 DB thrusters 50/35 Burpee Box Jump overs 24/20 We will spend the first half of class working on
