WODs 10/23/17-10/27/17


2 Power clean and Jerk EMOTMx10 work up at least to heaviest weight

10 Power clean and Jerk 135/95
50 Du
8 Power clean and Jerk 155/105
40 DU
6 Power clean and Jerk 185/125
30 DU
4 Power clean and Jerk 205/135
20 DU
2 Power clean and Jerk 225/155

Work up to atleast the heaviest weight you will use in the wod, if possible, go up a bit beyond it.  We will spend some time in the warmup working on Dbl unders.  During the EMOM try touch and go when its light, then drop it and quickly reset as it gets heavy.  Practice both because both have value.


Front squat 1rm

400m run
30 DB thrusters 45/25
15 TTB
15 DB thrusters

We have done a ton of front squats. Now is the time to see how far we have come. All the front squats with pauses and bulagrian split squats have built a solid foundation for the next part of the cycle which will end with the CrossFit total. The wod is meant to tax the aerobic system in the runs, and then maxout the anaerobic systems in the thrusters and TTB. This will make the 2nd round much harder. Hit the 1st run at 80%, then empty the tank on the last round.


3 sets
5 chinups+20 sec L hang
30 sec plank +10 hollow rocks
40 sec/20 on Bike/row

“Abs for days”

10 min AMRAP
4 hang snatch 65%
8 Pushups
16 abmat situps

We are going to start today off with some core and skill work.  Chin ups and L sits improve shoulder and core stability.  The same can be said for planks and hollow rocks.  These movements are also skill transfer exercises to some of our more high speed gymnastics movements such as muscle ups.  The wod is all about abs.  use a wt you can move consistently and keep your butt and quads tight on the pushups.  We will practice cycling the reps for the snatch in the warmup.


T spine mobility/OH position work

20 min AMRAP

Open wod 16.1

8 Bar facing burpees
8 OH lunges 95/65
8 C2b pullups
8 OH lunges 95/6

The first open wod of 2016 was a fantastic test of aerobic capacity. 20min is a long time. Set a pace you can maintain. If you still feel good at minute 10, then ramp it up. This wod is all about hanging on after minute 12.


2 EMOTMx8 Deadlift 60-80%

10 Sumo Deadlift w/ KB 70/53
50 Front rack carry 1×70/53
1 rope climb
Bike/Row 15/12

The deadlifts in the EMOTM are deadstop. That will help develop power from the floor. During the wod, scale to a weight you can go unbroken. It should be challenging, but not approach failure.  The front rack carry is meant to strengthen the core.  We are using 1KB this time so it will end up hitting the obliques and working the trunk unilaterally.  Unilateral core stability is paramount to proper function when it comes to picking up objects in real life.

Leave a Comment

Your email address will not be published.


Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!


Welcome to Coronado! We Would Love To Meet You. WARNING! Our Class Sizes Are Limited. Please reserve in advance if possible.


30/day, 85/week, 125/2 weeks

We have t-shirts available for purchase

Reserve your class at the link below.

OUR Information:


160 C Ave, Coronado, CA 92118





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



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



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 ran the Olympic Lifting program at Crossfit Coronado when it was 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 clicks 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 2 Trainer

CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

Kyle Becraft


Kyle started his addiction for CrossFit in May of 2017. Wanting to gain more knowledge and wisdom about the sport, he completed CrossFit Level 1 Certification in December of 2021.  Physical fitness has always been an important part of his life, from playing baseball and football to competing in half-marathons and Triathlons.  His love for CrossFit translates into coaching and inspiring others to strive for healthy and physical change in their life of fitness.


CrossFit Level 1



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 I  

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma



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 I 

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M


To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.