Monday Strength/Skill: Deadlift 12 minutes to work up to a heavy double at 80% Met-Con: “Smoking Guns” 5 rounds for time of: 8 Deadlift 225/155 8 Burpee box jumps 8 Toes to bar Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close […]
Wods 4/24/17-4/28/17 Read More »
Monday Strength/Skill: Front squat 3×6 80% Met-Con: “Hitman” 4rds 10 Front squats 155/105 10 pull ups 10 bar facing burpees roll quads/low Focus on driving up against the bar with the whole hand. This is called an active rack. You can front squat a lot more for reps this way. The WOD is a burner.
Sampson, wall stretch, spiderman then 3×10 sotts/pvc Monday, April 10th Strength/Skill: Back squat 3×7 @75% Superset Bulgarian Split Squats 8L/8R Met-con: 3 Rounds for time of: 400 Meter Run 20 Goblet Squats (70/53) 6 Strict Pull Ups Roll lower back/calves More squats! As long as we squat heavy 1x week, all of our lifts
Monday, April 3rd Strength/Skill: 3 Press + 3 Push Press + 3 Push Jerk x 5 Rope Climb skills Met-con: 5 Rounds for time of: 8 Dumbbell lunges (held at sides) (45/25) 8 Dumbbell Push Press 2 Rope climbs 30 situps The strength is a repeat from a few weeks ago meant to develop
Wods 4/3/17-4/7/17 Read More »
Monday Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This the strength benchmark for the next benchmark. he goal is to make small increases the whole
Monday, March 20th Strength/Skill: Front Squats 3×8 @ 75% Superset 15 V-Ups (advanced hold Wall Ball) metcon: 800 Meter Run then, 4 Rounds for time of: 12 Front Rack Lunges (155/105) 12 Toes to Bar If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases.
Monday Strength/Skill: EMOTM for 10 Minutes of: Hang Snatch x 2 @ 60-70% Metcon: 3 Rounds for time of: 25 Wall Balls (20/14) 10 Hang Power Snatch (95/65) 400 Meter Run This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light.
Wods 3/13/17-3/17/17 Read More »
Monday Strength/Skill: EMOTM for 12 Minutes of: Power Clean x 2 Metcon: 4 Rounds of Max Reps: 1 Minute Row/Bike 1 Minute Power Cleans (115/75) 1 Minute V-Ups Rest 1 Minute This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the
Monday Strength/Skill Back Squat 4×5 @ 80% GHD Sit Ups 3×10 Toes to Bar progression Metcon: 3 Rounds for time of: 18 Front Rack Lunges (115/75) 15 Toes to Bar Then 800 meter run We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For
Monday Deadlift skill work “Street Fight” 25 min Partner AMRAP 1 does a full round while the other rests 12/9 cal row/bike 8 Deadlift 185/125 6L/6RSingle arm KB PP 53/35 32 dbl unders Nutrition challenge benchmark wod. Should be light and fast! We will spend some time holding positions during the deadlift review as well
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
