Wods 5/27/19-5/31/19

Reminder, tomorrow is Murph and we are open 9am only.  We back off a bit on the lifting this week to give everyone a chance to recover from Murph.  Also, we have to let the floor sit for a couple of days before we can drop weights.  This week we will utilize a lot of dumbells.  They are a great way to expose and correct weak points.  We’ll get back to lifting next week.

 

Monday

“Murph”

1 mile run

100 pullup

200 pushups

300 air squats

1 mile run

All with a 20lb vest

Tuesday

“””Dust Devil””

20-2Cal row/Bike

10-1 Ball slam

1 rope climb/rd

 

This is meant to get the blood flowing after Murph.  You’ll recover faster if you come in and move.  Even if you’re really sore, just get in here and move around.

Wednesday

15 min AMRAP

12 DB lunges 2×50/35
12 Box Jump overs 24/20
12 DB PP 50/35
12 Box Step ups 24/20 1xDB
50 SOL carry
Scale this wod so you can move for 15 min.  We want you to get more rounds as that is what will help strengthen the glutes to correct quad dominance.  DB are great for exposing and correcting our weak points.
Thursday
“Michael”
3rds
800m run
50 abmat situps
50 Superman back ext
This wod is meant to improve our aerobic threshold.  We all need to work on our core strength and today is the day:)  This gives the rest of the body a break will improve circulation so we are ready to go next week.
Friday
OHS 5×2 32×1
12 min AMRAP
“GI Joe”
4 Burpee pullups
8 Goblet squats 70/53
12 KBS 70/53
40 DU
Tempo OHS will help build shoulder stability and train the entire ROM.  Burpee pullups are a move3ment that we don’t see that often.  We’ll scale it as needed.  We want you to be able to move consistently for 12 min.  To do that, you need to set a pace you can maintain for the wod’s duration.

Leave a Comment

Your email address will not be published. Required fields are marked *

GETTING STARTED IS EASY!

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!

ARE YOU LOOKING TO DROP-IN?

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

OUR DROP-IN RATES

25/day, 75/week, 100/2 weeks

We have t-shirts available for purchase

Reserve your class at the link below.

OUR Information:

Location:

160 C Ave, Coronado, CA 92118
WE'RE IN THE ALLEY RIGHT ACROSS BONEY'S MARKET​

PHONE:

GIVE US A CALL
(619)319-5992

MIKE MARRIOTT

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.

CERTIFICATIONS

CrossFit Level I 

CrossFit Barbell

CrossFit Endurance

CrossFit Mobility

SHANNON CAMPOAMOR

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.

CERTIFICATIONS

CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University

SHANNON ROSENER

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 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’.

CERTIFICATIONS

CrossFit Level 2 Trainer

CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting

JOHANNA EVANS

COACH

Working out” has been a part of Johanna’s life for as long as she can remember. Her educational background follows suit. However, it wasn’t until she was introduced to CrossFit, that she felt truly “fit”. Johanna got her Level 1 certificate to help others on their journey to improving their lives through exercise in a supportive community.  Johanna has had many teaching opportunities cross her path, from preschool children, elementary school PE, teaching water exercise with the elderly, coaching kids soccer, and now coaching CrossFit.  In her off time, Johanna enjoys time with her family on the beach, and watching her children’s sports.

CERTIFICATIONS

CrossFit Level 2 

CrossFit Kids

KIMBERLY RUSSELL

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

CERTIFICATIONS

CrossFit Level I  

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma

CLINT RUSSELL, DPT

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.

CERTIFICATIONS

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

MEMBERSHIP HOLD REQUEST

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.

MEMBERSHIP CANCELLATION REQUEST

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.

HAVE QUESTIONS?

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!

OUR PRICING IS SIMPLE

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.