Get Started!
DROP IN!
GET
STARTED
DROP IN!

Wods 9/16/19-9/20/19

Leave a Comment / Uncategorized / By

Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in!

Monday

3x
5 Front squats 70-75%
8/8 BSS
“1-2 Punch”
10 min AMRAP
25 WB 20/14
40 DU
Today is the start of our winter cycle.  The first part is meant to address the posterior chain.  These are a lot harder after squatting.  I’d rather you really push it on the BSS and stay lighter on the FS if you must.  Scale the wod so you can move for 10 min.  This is really good prep for the open as well as some great endurance work.

Tuesday

3x
10 seated DB Press
20 Vups

“Pythons”
4rds
400m run
6/6 KB clean and Jerk 53/35
12/8 Strict pullups
Yesterday was all about lower body, today is arms!  We want the KB CJ unbroken every round!  Consistent pace on the run, may 2 breaks on the pullups.

Wednesday

20 min AMRAP
“IHOP”
3 Power cleans start at 60%
15/12 Cal bike Row
Add every 5-10lbs/rd
Its not enough to be strong.  We need to be strong when tired.  A lot of you will find that you lift better under these circumstances.  If you get too heavy, simply stay the same or drop down. for the remainder of the wod.

Thursday

Bar Mu skills
“Cold Feet”
Big lap buy in
4rds
4 Bar MU
8/8 DB snatch 50/35
16 Box Jump overs 24/20
50m Dball/sandbag carry
This is an opportunity to get better at higher skill movements.  I’d rather you scale reps on the bar muscle ups rather than skip them all together.  If you need to break this wod, it should only be the bar mu.  The other stuff should be consistent.

Friday

Rope climb skills
“Rope a Dope”
3rds
1 min max reps
KBS 70/53
Goblet lunges
Abmat situps
Push Press 115/75
Rope climbs
Rest 1 min

Today is a great day to work on rope climbs.  Scale the weights so you can get 12+ in a row on the first round.  We want you moving fast as long as possible.

Leave a Comment

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

30/day, 85/week, 125/2 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)775-1347
CLICK HERE TO RESERVE YOUR DROP-IN SPOT!

Mitch Langenfeld

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

CERTIFICATIONS

CrossFit Level 1

GET STARTED

desiree Jacobi-Bobie

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.

CERTIFICATIONS

CrossFit Level II
The Gymnastics Course Level 1

GET STARTED

MARGARET SAMPSON

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.

CERTIFICATIONS

CrossFit Level 2
CrossFit Weightlifting Level 1
The Gymnastics Course Level 1

GET STARTED

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

GET STARTED

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

GET STARTED

SHANNON Hernandez

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’.

CERTIFICATIONS

CrossFit Level 3 Trainer

CrossFit Weight Lifting Level 2

USAW Level 2

Don McCauley Catapult Weightlifting

GET STARTED

Hannah Barner

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.

CERTIFICATIONS

USAW Level 1
The Gymnastics Course Level 1
CrossFit Level 1

GET STARTED

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 II

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma

GET STARTED

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 II

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M

GET STARTED

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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.