WODs for the week Jan 15-19

Monday 15 January
3 Sets of:
Front Squat x 8 @ 70%
Rest exactly 2 minutes between sets.

“Ohana Means Family”
3 Rounds for Time of:
35 Wall Balls 20/14
15 Knees-to-Elbows
50 Double Unders

Jumping back into Front Squats this week at a moderate load. Knock out all three sets at 70% and be very aware of the clock so you take exactly 2 minutes of rest between sets. Strictly adhering to rest periods and tempo allows us to utilize a mechanism called ‘time under tension.’ This will not only allow for more strength gains, but more muscular growth as well.

We have a lot of reps in today’s MetCon. This is a good chance to practice different partitioning strategies (aka how you decide to break up your reps). If you were thinking of going unbroken on a movement, Double Unders would be the one I recommend. If you can knock out the Wall Balls in two sets (e.g. 20 + 15) and the Knees-to-Elbows unbroken or in two sets as well (e.g. 10 + 5), then you will have a very good time on this workout. Your heart rate will be very high going into that second round. Get comfortable with that feeling and push through those movements!

Tuesday 16 January
EMOM for 8 minutes of:
[Power Clean & Jerk] x 2
Build to a heavy set over the eight rounds.

“Pull The Lever Kronk!”
For the following conditioning, you will complete as many rounds and reps as possible in 3 minutes of the set reps of Clean & Jerk at each weight, then complete as many Bar-Facing Burpees over the Barbell as possible in the remaining time. Rest 1 minute between rounds.
AMRAP in 3 min, then rest 1 minute for the following:
Round 1 – 10 Clean & Jerks 135/95, then Max Reps of Bar-Facing Burpees over Barbell
Round 2 – 8 Clean & Jerks 155/105, then Max Reps of Bar-Facing Burpees over Barbell
Round 3 – 6 Clean & Jerks 185/125, then Max Reps of Bar-Facing Burpees over Barbell
Round 4 – 4 Clean & Jerks 205/135, then Max Reps of Bar-Facing Burpees over Barbell
Round 5 – 2 Clean & Jerks 225/155, then Max Reps of Bar-Facing Burpees over Barbell

Two Power Clean & Jerks today for our strength portion. The early rounds are a good opportunity to practice some barbell cycling while the weight is a little lower. If you plan to go heavy, go for singles and focus on technique. If you plan to go Rx for the WOD, work up to, or at least close to, that final heavy weight of 225 or 155.

The MetCon today is five different rounds of three minutes of work. You will start with the specified reps of Clean & Jerks, then complete as many Bar-Facing Burpees over Barbell as possible in the remaining time. As you can see, the weight for the Clean & Jerks increase, but the reps decrease. Ideally, you want to get to the Burpees in the same amount of time, or less, than the previous round. With only one minute rest between rounds, fatigue may set in early so stay focused when you get to those Burpees and don’t give up on yourself. This is a mental WOD today.

Wednesday 17 January
5 Sets of:
Overhead Squats x 2 @ 32X1
Go as heavy as possible without compromising the tempo or your technique.
Rest 90 seconds to 2 minutes between sets.

“To Infinity…and Beyond!”
4 Rounds for Time of:
500m Row
12 Overhead Squats 135/95

We start today with five sets of tempo Overhead Squats. Like I said about the rest intervals on Monday’s strength portion, tempo will also help build strength and muscle through time under tension. Build over the five sets but once you feel your technique get funky or have a hard time staying strict on the tempo, stay at that weight for the rest of the sets. The tempo and positioning are more important than weight.

The MetCon is a four round couplet of Rowing and Overhead Squats. This workout looks simple but do not underestimate it. The Row is a decent distance so it won’t be quick. I would recommend not going hard on the Row out the gate because it is followed by a decent number of Overhead Squats at a moderate-heavy weight. You will be taking the barbell from the ground so figure out whether you are planning to use the power snatch or power clean & jerk technique to get the barbell overhead. The power snatch will be a lot faster but requires a lot more energy and strength. The power clean & jerk to the back-rack position to the overhead squat takes a little more time to get in position but saves a little more energy. Regardless of the technique you use, twelve reps is a lot to hit unbroken so if you need to rest, drop it into the back-rack position to save time and energy.

Thursday 18 January
EMOM for 8 min of:
Dead-stop Deadlift x 2 @ work up to 80%

“Hakuna Matata”
4 Rounds for Time of:
400m Run
7 Deadlifts 245/165
4 Muscle Ups

It’s been awhile, but Dead-stop Deadlifts are back! We go through a quick eight minute EMOM of only two Dead-Stop Deadlifts, building up to our 80%. As always with dead-stop, make sure you fully reset at the bottom between reps. If you can, challenge yourself and use a double-overhand grip without the hook grip in order to build grip strength as well.

Another four round WOD for today. Yesterday we have moderate weight and higher reps, today is the opposite with heavy weight and lower reps. Those deadlifts will get heavy quick so I advise using an over-under grip on the bar. We included Muscle Ups just to make it that much more fun and exciting. If you don’t have Muscle Ups yet, don’t fret, we will have a scale down for the movement. If you have your Muscle Ups, practice stringing these together. Even if you’re only getting doubles, 2 + 2 is better than 4 singles!

Friday 19 January
5 Sets of:
Push Press x 3
(2 second pause at the top of the press)
V-Ups x 15
Rest as needed between supersets.

“Dragon, Not Lizard”
Complete the following for time:
50 Russian Kettlebell Swings 70/53
50 Thrusters 75/45
50 cal Bike/Row

We start this lovely Friday with five sets of three push presses with a two second pause at the top of each rep. Make sure you focus on good positioning with your dip and are aggressive with your drive. The two second pause at the top of the push press is to help improve overhead stability. Remember to squeeze your butts, get your hips under your body and not let your ribs stick out.

Our WOD for today is a straight three movement chipper. The Russian Kettlebell Swings are a little heavier so it may take a little bit of time to get through it, but the Thrusters are a bit lighter than we normally do so try to hang on to the bar and knock out bigger sets on the Thrusters. Once you get on the Bike or Rower it’s all out for those 50 calories. Grip and Rip, baby!

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Forrest Brown


Forrest Brown grew up in competitive sports; lacrosse, swimming, and cycling were his primary outlets. Upon joining the Navy, he started looking for a more functional way to workout. His first CrossFit class was in 2015 and loved it. With the transient military life, he followed various online programming and formed workouts on his own gaining knowledge on how to appropriately coach himself and friends. Finally in 2018, he was able to settle down and join a gym immediately becoming addicted to the culture CrossFit had to offer. After a move across country and a deployment, he found a home at CrossFit Coronado. With his medical background and passion for fitness, Forrest has a desire to coach others through their CrossFit journey. Currently, he is a Level 1 CrossFit Instructor and attending Point Loma Nazarene for a Pre-Med program.


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 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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