26 October Memorial WOD details

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Please join us for a WOD to honor two brave men, Lieutenant Commander Jones and Warrant Officer Gibson, who were lost in a helicopter crash while deployed in the Red Sea on September 22, 2013.  Both of these men left behind families with young children.  Please help us show your support by participating in this Memorial WOD and making a donation that will go directly to these two families.  We are asking for a $20 donation for the workout.  If you would like to donate more, we will gladly accept additional donations at the Memorial WOD.  If you cannot attend but would still like to donate, the last “class” to sign up for on the registration link is a donation only.  We understand that not everyone can attend and are happy to accept your donation for these families. The WOD details will be posted soon but please know that this workout can be scaled for EVERYONE wanting to compete.  It will be challenging and rewarding and fun!
To register, please visit the following link and select the time you would like to do the workout: http://clients.mindbodyonline.com/ws.asp?studioid=6815&stype=-8&sView=week.  Currently we have 10 spots allocated per time.  We can add more spots for each time if needed or add additional heats.  If the time you want is full please contact us so we can help you out.  The first heat will start at 09:00 and the gym will be open for warming up at 08:00.  We will have a dedicated area for warming up while the other heats are going on.  We will review the specifics of the workout and movements with everyone at 08:30.
Thank your for helping our community to show support to the families of these two men.
Please direct questions to Kim@crossfitcoronado.com.
NavyCrashVics

A workout to honor two brave men: Lieutenant Commander Jones and Chief Warrant Officer Gibson

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candlesAs most of you know, two local families lost two great men this week.  Lt. Commander Landon L. Jones and Chief Warrant Officer Jonathon S. Gibson, members of HSC-6, based on the USS Nimitz, were killed in a helicopter crash in the Red Sea.  Both men leave behind young children and families that will never be able to say their goodbyes.  LCDR Jones never had the opportunity to meet his 6 week old son.  It’s hard to know how to reach out to people at times like this and just what to say.  There never seem to be words that can translate the sentiment that we are all feeling for these families.

We have decided that instead of doing Barbells for Boobs this year, we want to do something to support these families, however big or small that may be.  On Saturday, October 26, we are going to do a workout in their honor.  We will begin at 09:00 with a moment of silence and will have two candles lit for these men.  The gym will stay open as long as we need to allow everyone to show their support the best we know how as a CrossFit community- through sweat, pain, and maybe even tears.  We will accept donations however big or small and make sure that 100% of this money goes directly to these two families to help assist with anything they need.

If you have  any questions or would like to help in any way, please let us know.  We will update this post with more details as they become available.

Please read the following account from LCDR Jones’ wife of this devastating tragedy: http://bangordailynews.com/2013/09/28/living/words-from-a-grieving-widow/

To the Jones and Gibson families, we want to express our deepest sympathies from everyone at CrossFit Coronado.

CFC gun show

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Hi all!  Saturday we will be having our second CFC shooting day.  John is moving east and what better way to bid him farewell than with a shooting trip!  He’s not leaving right away but his guns will be getting packed up and unavailable for a later trip to the range.  We’ll be meeting at the gym at 11:30 (leaving by 12) for anyone wanting to carpool.  The range is  a bit of a trek (South Bay Rod and Gun Club).  Bring ear protection with you and ammo if you’re bringing a gun.  They do NOT sell ammo there.

South Bay Gun and Rod Club

http://www.sbrgc.org/

1020 Cottonwood Creek Rd, Dulzura, CA 91917

Retreat in Costa Rica

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Dr. Theresa Larson is part of a team offering a new and exciting retreat in Costa Rica this January.  The week long trip will feature yoga, mobility and adventure.  Check out her website for more details and let her know if you’ve got questions!

Vanquish Olympic Lifting Seminar September 7 & 8

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Join us at CrossFit Coronado for a unique 2 day lifting seminar.  The program runs from 9-5 both Saturday and Sunday and only costs $250.  This is a perfect opportunity to get personalized feedback from a professional on your own lifts and to learn to watch others lifting and be able to critique their lifts and develop coaching skills.

The vanquish seminar is a close and intimate setting provided to enhance your physical and technical understanding of Olympic weight lifting.  The techniques and developmental methodologies provided will take your understanding and performance to another level. In two days your mental and physical abilities will be challenged at levels created for higher learning. The vanquish curriculum is founded on principles for all types of learners, this allows for complete assimilation of technique. In other words you will need to listen, read, write, participate, analyze, laugh, sweat, and best of all want to get better.

The seminar is led by Henry Rojas, who trained directly under Coach Burgener.  Space is limited so sign up now.  You will get two full days of lifting, critiquing on your lifts, learning what to look for in the lifts, and having a great time with other awesome CrossFitters! Register here.

vanquish seminar

Fall TEEN class schedule

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Our fall teen program for middle and high school age kids will be as follows:

Monday/Wednesday/Thursday 3:15-4pm (effective Monday, August 26)

Cost: $100/month or $170/10 class pass or $20/single class drop in

New kids are welcome to try a class for free before signing up.

All kids MUST have a signed liability waiver before trying a class.

If your child participates in an activity that conflicts with this schedule please let us know as there will be alternative class times available for teens in competitive sports programs.

Our teen program is designed to help kids of all abilities reach new potential.  We provide a safe and structured workout environment that challenges teens both mentally and physically.

Breaking Barriers: 8 Week Strength Program

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Brand New Strength Program

Starts Wednesday 14 August

Wednesday/Thursday/Saturday/Sunday

FREE

We are starting a brand new Strength program at CrossFit Coronado on Wednesday, 14 August.  This program is open to our CrossFit Coronado members wanting to increase strength and break through to new PRs.  It is a structured program that will have you lifting 4 days a week (Wednesday, Thursday, Saturday and Sunday).  With the exception of Thursday, this program will run during open gym (Wednesday 6pm, Saturday 10am, Sunday 1pm).  There might be a possibility to do Wednesday’s work at 11am – stay tuned.  Thursday the entire gym will do the same WOD during all of the regular classes.  There is no additional cost for this program (awesome)!  However, we do ask that if you are going to do the program you commit to and stick with it.  We will be tracking your progress after each session and making modifications throughout the 8 week cycle as needed.  What we would like for you to establish before Wednesday (if at all possible) is to obtain an accurate 1 rep max for snatch, clean and jerk, front squat and back squat.  If you know a  recent 1RM there’s no need to redo it now.  If you haven’t done a max in a few months try and get a good starting point.  The program will be based on percentages and rather than guess, we’d like you to be as spot on as possible.  If you have questions, please ask.  if you’re ready to commit to becoming just a little bit more awesome (if that’s even possible) email us and claim a spot! (info@crossfitcoronado.com)

 

Wine and Mobility Night with Dr. Theresa

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Join us this Wednesday (August 7) at 6:30pm for another wine and mobility night with Dr. Theresa Larson.  The focus will be on hips and pelvic floor.  If you missed the last wine and mobility seminar you don’t want to miss this one – they’re awesome!  There is no cost for the night but if you’d like to make a donation to Semper Fidelis Health and Wellness (a non-profit near and dear to Dr. Theresa) please do so here.  The event is BYOB, we’ll provide the glasses!  Hope to see you all there!

Also, Dr. Theresa is doing a special offer for CrossFit Coronado members the month of August.  You can do a 30 minute functional movement screening with her for $50 (normally $65).  Appointments will be open for Thursday mornings at the gym (or by special appointment with her if you can’t make Thursdays).

If you have a minute, check out Dr. Theresa’s website here!  She’s got A LOT of great info on there and some awesome awesome takeaway points!