Wods 6/12/17-6/16/17


HS hold/squat hold :15/:15 alt
Power clean and Jerk 2 EMOTMx8
“Clean ladder Cindy
2 Rounds of “Cindy”
3 Clean and jerks 135/95
15 min AMRAP-add10lbs/rd
Use the EMOTM to warmup the movement, not break a record. Focus on getting into a good setup everytime. This workout will help build you technique. Be smart about how you add. I want to see a lot of rounds and no misses for the 1st 12 min. Don’t underestimate all the air squats!


5 Deadlift 75%+5 BSS 8L/8Rx3
5 wall walks
5 rope climbs
5 man makers 45/25
5 rope climbs
5 wall walks
1k row
Bringing back the bulgarian split squats to fire up the booty! These single limb movements are one of the best ways to fix imbalances. Last year, we introduced theses and saw ridiculous Pr’s on the CrossFit Total. They are gonna appear a lot more:). The wod is a test how well you can do tough movements with an elevated HR. Its a chipper, so only 1 rd. That means pace the 1st part of the ladder and go all out on the 2nd! I love wall walks because they build shoulder stability as well as train the obliques. Strong obliques not only look good, they help prevent back injury. That means pace the 1st part of the ladder and go all out on the 2nd!


hang Power snatch+3 OHS EMOTMx8
6 min AMRAP 9 hang Power snatch 115/105 9 bar facing burpees 27 wall balls 20/14
rest 2 min
5 min AMRAP 6 HPS 115/75 6 BF burpees 18 wall balls 20/14
rest 2 min
4 min AMRAP 3 HPS 115/75 3 BF burpees 9 wallballs 20/14
The hang position is great to dial in technique on the 2nd pull. The purpose of today is speed through the middle, and solid overhead position. The way to see consistent progress without injury is constantly hammer fundamentals. The WOD is set up for you to maintain a fast pace the whole time. You’ll get 3 seperate scores here. The key to this is fast transitions. There are sprint wods and pacing wods, this is a sprint. Don’t hold back, give your best effort on each one.


6 Pullups

3sets NFT
Bent over rows 6 1 sec pause at top 3 sec back down
GHD situps 15
18min AMRAP
15/12 cal row/bike
12 DB push press 45/25
40 Dbl unders
12/12 Russian twists
Bent over rows work ther rhomboids and mid traps. These are really important for T-spine ext. A mobile T-spine allows better overhead position as well as better lower back position in squats and pulls. If your T-spine is lacking motion, you will make up for it in you low back, which is not so good… DB build shoulder stablity, and they allow for better movement in longer wods. For longer workouts with higher total reps, we tend to program movements that are more joint friendly in that they don’t degrade in technique


Front squat 3×6 75%
800m run
20 Front rack lunges 155/105
10 ring dips
600m run
16 Front rack lunges 155/105
8 ring dips
400m run
12 Front rack lunges 155/105
6 Ring dips
200m run
8 Front rack lunges 155/105
4 ring dips
Roll quads
We are gonna pause to build strength in the bottom as well as increase the demand on the core. The lunges are there to create balance between L/R. The dips are all strict. I have never seen strict movements make someone worse. This wod is designed to be a on the longer side, so pacing on the run is key.

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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


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