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!

 

The challenge winner: Erin!

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I’m sure everyone knows by now that Erin crushed and won the gym challenge.  We’ve been waiting on getting an “after” picture to post up here!  Erin was the most disciplined person in the entire gym when it came to diet and the points tracking.  She did not cheat once during the entire 5 weeks.  That means no sweets, no booze, no missing workouts.  DISCIPLINE is in her blood!  She kicked butt on the benchmark and had a 27% improvement!  She also had a 6% decrease in body fat (20% less than when she started).  Erin is an inspiration to everyone at CrossFit Coronado!

May 2013 (pre-challenge)

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July 2013 (post-challenge)

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Ladies Boot Camp

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CrossFit Coronadohas a new class just for ladies.  Classes will be Tuesday/Thursday from 10-11.  Current members (ladies only) are welcome to attend for no additional cost.  Cost for everyone else is $100/month or $20/class.  Kids are always welcome at CrossFit Coronado.  We will have an area sectioned off for them to play.  We are not able to provide formal childcare due to insurance restrictions so you will need to keep an eye out for them and intervene if necessary.  You can always incorporate kids into the workout too! Squatting with a moving baby is a lot more difficult than it looks!  Please let us know if you have any questions.

 

Get your new shirt for July 4th – preorder by Thursday

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Sorry for short notice, our printer will be closed the week of July 4th and we had delays getting the sample shirts in (the new brand of shirts are awesome and much cheaper than the old ones)!  There are shirts available for you to try on at the gym if you want to try one on before you buy for sizing.  They seem to run true to size though.  You’ve got a lot of options with these shirts and they will run about $15 give or take a dollar plus tax.  Shirts will be gray with out patriotic themed logo on the back and CROSSFIT CORONADO on the front.  To preorder, put yourself on the list at the gym or email kim@crossfitcoronado.com ASAP (by Thursday).  Please be sure to include the gender shirt (M/W), style shirt (t-shirt/V-neck/tank) and size.

Women’s shirts:

standard scoop neck (not low cut, basically the same as what we currently have)

V-neck

Tank top

Men’s shirts:

Standard t-shirt

Men’s tank (sample a the gym if you want to see it)

Logo:

American-Flag-Logo

 

Nutrition/Fitness Challenge officially starts Sunday, June 2 – Are you in?

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Our summer nutrition/fitness challenge starts this weekend!  You can still join in the friendly fun and get in better shape.  Challenge is from June 2 – July 3.  There is a point tracking system keeping you accountable for eating right, NOT cheating with non-paleo foods, drinking water, and exercising.  We are also tracking % change in body fat and performance improvement on a benchmark WOD (rowing/running, deadlifts and box jumps/step ups).  The buy in is only $20 and the winner gets $$$, free Pete’s Paleo food, and PRIDE (you can’t beat those bragging rights)!  Email us if you want in so we can get you set up and get you the point tracking form.  If you were at the nutrition refresher today and put your name in the sign up sheet but did  not get an email from us this evening, please email us ASAP so we can get you all the extra info.  Info@crossfitcoronado.com

 

Friday Night Lights – May 31, 5-7pm

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We are excited to be bringing another Friday Night Lights competition for intermediate level athletes to CrossFit Coronado on Friday, May 31st from 5-7pm.  Events will kick off at 5 and the gym will be open for people to start warming up at 4.  Cost is $20, cash prize for top male and female.  There will be two events (one obstacle course style WOD and one regular style WOD).  Please use the following guidelines when deciding if this competition is for you.  If you have competed at the regional level (team or individual) or qualified for regionals as an individual you should not participate.  If you’re worried about being experienced enough to compete you should be able to do the following: Fran Rx, kettle bell swings 53# men/35# women, be able to string toes to bar together, and box jumps 24″ men/20″ women.  This does not mean these will be the movements for the competition, this is just a guideline.  If you have specific questions about your ability level please email us.

Register Here – select the special events tab

Please note there will be no refunds.  You may transfer your spot to another athlete if you are unable to compete for some reason.