WODs for the week Jan 22-26

Monday 22 January
5 Sets of:
Front Squat* x 7 @ Build to today’s heaviest set
*Taken from the floor.

“An Offer He Can’t Ref

Complete the following for time:
800m Run
30 “Curtis P”* 115/75
1000m Row

*”Curtis P” is 1 Power Clean + 2 Alternating Lunges

Changing it up today by taking the Front Squats from the Floor. Obviously you will need to Clean the weight in order to initiate these squats. Squat or Power Cleans are both acceptable, with Squat Cleans being more efficient because standing the bar up from the Squat Clean will count as your first squat. You’re building to today’s heaviest set over 5 sets so you have time to make moderate jumps.

No better way to start the week than with a little Curtis P in your lives. The weight is on the lighter side so once you get back from your Run, make the effort to get that first rep started quickly. Your Lunges can be either forward or reverse, but I personally prefer reverse Lunges when I have a front-racked barbell because it is easier for me to keep my chest up going through the range of motion of the movement. Your glutes will be a little toasty going into that Row but hunker down and fight for a good pace. Use those legs and drive through your heels!

Tuesday 23 January
5 Sets of:
Push Jerk* x 3
*with a 2 second hold in the receiving position

“A Dish Best Served Cold”
Complete the following for time:
100 Double Unders
10, 9, 8, 7….1 reps of:
Push Jerks 135/95
100 Double Unders

Last week we worked on Push Press with a 2 second hold at the top, today we move on to Push Jerks with a 2 second pause in the receiving position. This will teach you to stabilize that receiving position as well as get more comfortable here before you recover. The more comfortable you are in this position the more efficiently you will be able to cycle reps and the more weight you will be able to lift.

The WOD today is a combination of Push Jerks and Toes-to-Bars with a Double Under Buy-In and Cash-Out. The Double Unders at the start will get your shoulders a little toasty for those Push Jerks and Toes-to-Bars, the Double Unders at the end will be a mental test of how long you can hang onto the movement. This Countdown Rep Scheme can be deceptively challenging if you start out too hot. If the weight is a little heavier for you or you are not as fluid on the Toes-to-Bars, you will benefit a lot more from breaking up the bigger sets at the start. Once you get down to the set of 5 reps and under you want to hold onto the bar.

Wednesday 24 January
EMOM for 8 minutes of:
Power Snatch + 2 Overhead Squats
Build to today’s heaviest set

“Luca Brasi Sleeps with the Fishes”
AMRAP in 25 minutes of:
200m Run
2 Overhead Squats 95/65*

*Taken from the floor. Start at 95/65 and add 10 lbs per round.

The EMOM in our Strength portion is more of a primer for the WOD. The WOD is a longer AMRAP with increasing weight for the Overhead Squats. Although the weight jumps by only 10 lbs per round, some of you may run into the problem of getting to a heavier weight than you are able to Power Snatch. At this point switch to your Clean and Jerk to get that bar to the back rack position, then snatch-grip push press it up from there for your Overhead Squats. If you fail your first rep of the Overhead Squat twice in a row, drop the weight down to the previous successful set and redo that set. You may move back up in weight if successful.

Thursday 25 January
Bar Muscle Up Skills

“I Don’t Like Violence”
AMRAP in 10 minutes of:
4 Bar Muscle Ups
8 Deadlifts 225/155
12 Box Jump Overs 24/20
-Rest 5 minutes-
AMRAP in 10 minutes of:
12 Ball Slams 40/30
12 Ring Push Ups
12 Jumping Lunges

We will spend a decent amount of the hour today to work on Bar Muscle Ups skills. If you have a strong enough kip and you are close to getting a Bar Muscle Up, then please pay attention to the coach’s tips and progressions. If you need to work on getting a more powerful kip, or lack the upper body strength to finish the pull to the bar/press out of the bottom of a dip, please focus on a separate set of tips and progressions from your coach.

The MetCon today is two 10 minute AMRAPs separated by a 5 minute rest. As you can see, the movements between the two AMRAPs are very different, that means you should approach these AMRAPs with different strategies. The first AMRAP is more skill-oriented with a heavy barbell movement thrown into the mix. For this one, if you can’t consistently get the Bar Muscle Ups or Deadlifts unbroken, think about how you are going to partition the reps and be disciplined on your rest. Look at that clock and hold yourself accountable to a set time of rest every time you need it. The second AMRAP has very simple movements with more reps total. This is way more aerobic. You won’t have any\ natural rest between movements other than your transition time from the different stations. Get an aggressive pace going from the start and put that mental toughness to work as you try to maintain that for the entire 10 minutes.

Friday 26 Jy
3 Sets of:
Single Arm Dumbbell Strict Press x 10
GHD Sit Ups x 15

“Fight Gone Worse”
1 minute of Max Reps for each of the following movements:
Wall Balls 20/14
Dumbbell Snatch 50/35
Burpees over Dumbbell (Open Standard)
Parallete Leg Shoot Thru
Rest 1 minute
Repeat for a total of 3 Rounds.

Accessory work for today’s Strength portion. Warm yourself up to a moderate-heavy working weight for the Single Arm Dumbbell Strict Presses. You want to go heavy enough to challenge your shoulders, but not so heavy that your overall stability is compromised.

The MetCon is the same format as the “Fight Gone Bad” WOD but with different movements. The Coach will demo the Parallete Leg Shoot Thru before the workout but it’s a very simple movement. You start in a hand plank holding onto the Paralletes (a reverse hollow body is ideal here) then jump your legs in front of you while constantly pressing down on those Paralletes with your hands. To finish the rep you kick you legs back into the starting position.

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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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