Monday August 14th Banded warmup CrossFit Total + max strict pullups Roll lower back and put your PR’s on August board! This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling […]
Monday Big clean complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set
Wods 8/7/17-8/11/17 Read More »
Monday July 31 30/20/30 with bands Hang snatch find heavy 2 in 20 min 10 min AMRAP 1/1, 2/2, 3/3, 4/4, 5/5 Hang power snatch 95/65 Burpee Box jump over 24/20 Roll mid/upper back We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because
Wods 7/31/17-8/4/17 Read More »
Monday “””Play Dead”” 5 min AMRAP 600m run 12 DL 185/125 12 BF burpees rest 3 min 5 min AMRAP 400m run 9 DL 225/155 9 BF burpees rest 3 min 5 min AMRAP 200m run 6 DL 275/185 6 BF burpees *Runs are buy in only This wod is meant to dial in form
Monday 15 min AMRAP “”Big 12″” 12 cal bike 12 hang squat cleans 155/105 12 PJ 12 Toes to bar 12 Man makers 45/25 12 cal row 12 Box jump overs rest 2 min 800m run Chippers are all about moving well. Set a pace you can maintain for this wod. Suggest working on front
WODs 7/17/17-7-7/21/17 Read More »
Monday 5 Deadlift every 1:30×5 work up to 1rd at 80% all deadstop rope climb skills 5rds 12 DB Front rack lunges 45/25 2 rope climbs 200m run Increasing the reps this week on the Deadlifts. Don’t go beyond 80%. All must be deadstop. The lunges are there to strength the core and the glutes.
Monday 2Deadlift+2hang power clean+2jerk 8 sets to work up to a heavy set “DT” 5rds 12 Deadlifts 155/105 9 Hang power cleans 6 Push Jerks Roll glutes then low back One of the CrossFit classics. This type of complex is not a test of maximal strength, but more of strength endurance with technique. I don’t
WODs 7/3/17-7/7/17 Read More »
Monday banded warmup+front rack Front squat 3×7 75% TTB skills “Front Nine” AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats 45/25 Roll quads then couch stretch More squats in the medium heavy range. This is were we build both strength and muscular endurance. Having to hold
By: Clint Russell, SPT What is Voodoo floss? I’m sure you’ve see people wrapping their elbows or knees and wondered why. How is that supposed to help? I’m going to give you a little more information on these bands and what exactly they do to hopefully help you understand what is going on from a
Monday OHS 5×2 32X1 70-80% 12 min AMRAP 8 situps 8 OHS 115/75 25 Dbl undersOne of the best ways to get better is to slow movements down. The OHS will help develop stability in the shoulder thourought the ROM. I have never seen pause reps make anyone worse. The wod is about quick transitions.
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
