WODs 8/14-18

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 out if you have the ability to do so. This is a great test of strength and I am really excited to see how far you have all come.

Tuesday August 15th

Game then skill work for wod

“Smoke Check”
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees

Roll VMO

This is a break from the heavy weights from yesterday. The thrusters should be light enough to be unbroken. This should sting. Go about 80% on the bike so that you can attack the other movements. This type of wod will really help develop endurance as the HR comes down a bit on the bike but spikes before and after.

Wednesday August 16th

KB warmup

Bulgarian Split Squats 8/8 + 8 strict pullups + 15 back extensions x 3

3 min AMRAP
200m run
15 KBS 70/53
10 True pushups
Max Ball Slam Jump Overs 40/30
1 min rest

Repeat x 4

Score is max ball slam jump overs

Roll gluts and lower back

The BSS and back extensions will strengthen the posterior chain and help create balance. They also will not load the spine to the same extent as a barbell. Monday’s wod was very taxing on the CNS and we need a few days off the heavy barbell. Your goal is to get to the ball slams with as much time left as possible. After each ball slam you will jump over the ball with your feet together. This workout is meant to be quick and intense with built in rest. Try to not stop during the work interval.

Thursday August 17th

:15/:15 squat hold with plate

3 sets 2xKB FS x 10 + 15 GHD situps

4 Rounds for Time
40 DU
2 rope climbs
25 wall balls 20/14
50m farmer or front rack carry

Lat mobility

We are going to start using more kettlebells in our strength training. These have a greater functional carryover and will stress the core to a greater degree. Mixing these in will help your barbell lifts go up and tremendously improve your overall work capacity. The wod is gonna be a chest burner. Instead of fast movements like Tuesday, these are lower rep, very high energy cost movements. The rest is there to maintain the intensity.

Friday August 18th

Junk Yard Dog

3 power cleans EMOTM x 6 60-80%
TTB skills

AMRAP 15 min
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/75)
9 Strict Ring Dips

Chest stretch/roll glutes

We will get back to more EMOTM power cleans because they not only help oly lifts, but they will help your deadlift as well. Don’t go beyond the percents. I want the barbell to move fast. The lunges should be unbroken. Go 80-85% on the bike so that you can transition quickly. The transitions are what spike the HR. Scale the wod so that you can move quickly between exercises.

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desiree Jacobi-Bobie


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 I



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 Hernandez


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 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

USAW Level 2

Don McCauley Catapult Weightlifting

Zach Gibbons


Zach is originally from Scranton, PA (yes, like from The Office). He coached CrossFit during college while obtaining a degree in Exercise Physiology.  Zach is currently serving in the Navy and enjoys coaching when his schedule permits!


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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