CrossFit Stronghold

CrossFit Stronghold

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The ICONIC GAME SHOW is back and looking for FUN CONTESTANTS WITH HUGE PERSONALITIES! We have some INCREDIBLE PRIZES this season, including CARS, TRIPS, and CASH!

If you or anyone you know is interested, please email me at [email protected] or go to pricecontestants.com and fill out the application. Put Marcellas in the box where it says, "How did you hear about this show/project?" for priority consideration!

If you've ever wanted to do TPIR, this is the way to go. There's no more standing in lines. The audience is small, twelve to fifteen people, and you must audition via Zoom to appear on the show!
Hey fellow CrossFitters! We're a small gym in McCall and we're hosting a TEAM throwdown in August. We would love to see you come out for it. I hope it's okay to post on your FB page about it. :) Follow us on Instagram or check out details at www.mccallthrowdown.com

Forging Elite Fitness in Point Loma since 2007 CrossFit Stronghold served the Point Loma community of San Diego, California from 2007-2017

We no longer offer group classes and are currently focusing our efforts toward coaches mentoring and development.

Head Coach Ray Regno is a member of the CrossFit Headquarters Training Department and teaches the CFL1, CrossFit Weightlifting, and CrossFit Flexibility Courses. We offer continuing education to help trainers make the most of what they learn at CrossFit Training provided courses. For more information, please visit http://rx2movement.com

Operating as usual

09/19/2017

crossfitstronghold.com
CrossFit Stronghold has changed its focus to investing in coaches. If you're a CFL1 Trainer and looking for a mentor so you can get the most out of the CFL2 Course or if you're fresh out of the CFL2 Course and want continue your path to being a better trainer, we are here to help! Check out our Coaches Mentoring Group website for details!

08/18/2017

CrossFit Stronghold's cover photo

08/10/2017


・・・
Hung a few bars.
Back to the garage, back to basics.
.
I did my first two CrossFit workouts in the park, just a few minutes from this garage almost exactly 10 years ago. In my mind, this is where CrossFit Stronghold was born. Two months from now will be the 10 years anniversary of when we officially became an affiliate. Though it won't ever be the same, I think I want to keep the affiliate alive for posterity's sake.
.
I won't run group classes. I might take a private client, maybe two... But my primary focus will be investing in CrossFit trainers on a global scale. Every trainer that bears the credential of CFL1 or higher is an ambassador for the CrossFit methodology. My hope is to help as many trainers as I can represent our community well and uphold the quality of coaching that we (HQ staff trainers) work so hard to impart into every participant of a weekend seminar.
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We want virtuosity of movement and we want virtuosity in coaching, too! Here's to a new season!
.

06/25/2017

Great turn out for our last class ever. Thank you everyone who came out to throw down with us one last time! Awesome surprise to see some of the original crew come come back to visit!

06/24/2017

CrossFit Stronghold San Diego
For reference: http://crossfitstronghold.com/new-season/

For those of you just now catching up...

I've made the very difficult decision to say goodbye to my CrossFit Stronghold family and move on to new adventures. Instead of owning and operating a facility, I will be focusing my efforts on teaching, training, and mentoring new and intermediate level coaches and trainers.

In addition to being a staff trainer for the CrossFit Level 1 Trainer Course and the CrossFit Weightlifting Speciality Course, I have begun the intern process to join the staff for the Level 2 Trainer Course and the new Flexibility Workshop.

Another project I've started involves gathering CFL1 and CFL2 trainers from all around the world to get together weekly to discuss training and strive for virtuosity in their coaching abilities. My goal is to help guide L1 and L2 trainers to maximize application of the things they've learned at the weekend seminars they've attended so they can be the best trainers they can possibly be. Basically, I want to be the mentor, the resource, the coaches coach, that I wish I had when I was a developing trainer. I have nothing new or revolutionary to share. My goal is to simply help trainers make sense of the amazing wealth of knowledge that's already been presented to them, so they can more readily apply that knowledge to better serve their clients.

Another primary focus of mine is to get out and travel: see the sights, meet people, and share my love of CrossFit, movement, and coaching with the world.

Thank you so much to my CrossFit Stronghold family for the love, the memories, and for your support in sending me off into this new season. You have all touched my life in an invaluable way and I intend to use what I've learned from you to impact and bless people everywhere I go.

06/23/2017

Our 6am crew has been the most consistent of all over the years. Gonna miss early mornings with this group.

06/23/2017

CrossFit Stronghold San Diego
Last Class and Farewell Potluck Saturday June 24 - 930am

Front Squat
20 minutes to find a heavy single

3 Rounds for time
15 thrusters 95/65
12 burpees

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

06/22/2017

CrossFit Stronghold San Diego
Last Class and Farewell Potluck Saturday June 24 - 930am

Movement & Mobility with Ray

06/21/2017

CrossFit Stronghold San Diego
Last Class and Farewell Potluck Saturday June 24 - 930am

Front Squat
20 minutes to find a heavy single

With a Partner

Isabel + Grace + Diane
One person works at a time
15 minute time cap

Refinery

Before class - 15 min total
Muscle Sn**ch - HS
Muscle Clean - HS

After class
GHD sit ups - 30-50 rep

06/20/2017

CrossFit Stronghold San Diego
Last Class and Farewell Potluck Saturday June 24 - 930am

Push Jerk
20 minutes to find a heavy single

“Nancy”
Five rounds for time of:
400 meter run
95 pound overhead squat, 15 reps

Refinery

Before class
sn**ch balance - HS

After class
Strict muscle up transition practice

06/19/2017

CrossFit Stronghold San Diego
Last Class and Farewell Potluck Saturday June 24 - 930am

Back Squat
20 minutes to find a heavy single

AMRAP 10

10 Overhead Reverse Step Lunges

5 chest to bar pull ups



Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
Hip Extensions - 25 reps

06/16/2017

CrossFit Stronghold San Diego
Thruster
Heavy 3

4 Rounds for Time
400 M Run
12 Deadlift

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

06/15/2017

CrossFit Stronghold San Diego
Movement & Mobility with Ray

06/14/2017

CrossFit Stronghold San Diego
Front Squat
Heavy 3

20 Min EMOM
Min 1: Row 250/200
Min 2: 10 Front Squats 135/95
Min 3: 12 Box Step Up
Min 4: 12 Burpees

Refinery

Before class
high hang clean - heavy triple

After class
bar muscle up practice

06/13/2017

CrossFit Stronghold San Diego
Push Press
Heavy 3

"Elizabeth"
21-15-9
Clean
Ring Dip

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
GHD sit ups - 30-50 reps

06/12/2017

CrossFit Stronghold San Diego
Back Squat
Heavy 3

AMRAP 10
10 Front Rack Lunges
10 Pull Ups

Refinery

Before class
high hang sn**ch - heavy triple

After class
Hip Extensions - 25 reps

06/09/2017

CrossFit Stronghold San Diego
thruster
3-2-1-1-1-1-1

200 dumbbell thrusters for time
do 3 burpees each, every time you pass off the weight

Refinery

Before class
tall clean heavy single

After class
bar muscle up practice

06/08/2017

CrossFit Stronghold San Diego
Movement & Mobility with Ray

06/07/2017

CrossFit Stronghold San Diego
front squat
20 reps. one set
try to go heavier than last time

AMRAP 10 with a partner
alternate each rep. go fast!
https://www.youtube.com/watch?v=iMNnvhg1JcM

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
GHD sit ups - 30-50 reps

06/06/2017

CrossFit Stronghold San Diego
Push Press
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 10 with a partner
30 dumbbell push press
30 chest to bar pull up
100 double unders

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

06/05/2017

Shelli really loved today's workout, too

06/05/2017

The aftermath of today's festivities
.

06/05/2017

170605 Monday
.
back squat
20 reps. one set�try to go heavier than last time
.
3 rounds for time with a partner
50 dumbbell squat cleans�20 burpees�2 x 200m farmer carry relay

06/05/2017

CrossFit Stronghold San Diego
back squat
20 reps. one set
try to go heavier than last time

3 rounds for time with a partner
50 dumbbell squat cleans
20 burpees
2 x 200m farmer carry relay

Refinery

Before class
sn**ch balance no dip heavy single

After class
Hip Extensions - 25 reps

06/02/2017

CrossFit Stronghold San Diego
deadlift
10 minutes to find a 3RM

3 rounds for time
3 pause deadlifts (5 sec at top)
6 burpees over the bar
9 toes to bar

Refinery

Before class
muscle sn**ch heavy single

After class
Hip Extensions - 25 reps

06/01/2017

CrossFit Stronghold San Diego
Movement & Mobility with Ray

05/31/2017

CrossFit Stronghold San Diego
front squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM

as many unbroken rounds of the following complex in 10 minutes

using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat

Refinery

Before class
muscle clean heavy single

After class
GHD sit ups - 30-50 reps

05/30/2017

CrossFit Stronghold San Diego
With a partner
2000m row
100 Russian Swings 24/16kg
4x 200m medball carry relay
200 double unders

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

05/28/2017

CrossFit Stronghold San Diego
Memorial Day Schedule - 9am only

Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Can be completed individually or in teams of 2 or 3

If you have body armor and want to wear it, do it!

60 minute time cap

05/25/2017

CrossFit Stronghold San Diego
Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you're bringing! Bring a dish and a friend or two!

Movement & Mobility with Ray

05/24/2017

CrossFit Stronghold San Diego
Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you're bringing! Bring a dish and a friend or two!

Front Squat
3-2-1-1-1-1-1

For time:
12 push jerk 135/95
12 toes to bar
30 double unders
9 push jerk 135/95
9 toes to bar
30 double unders
6 push jerk 135/95
6 toes to bar
30 double unders

Refinery

Before Class
Box Jump
6 sets of 5 as high as possible

After Class
GHD Sit Up 30-50 reps

05/23/2017

Everyone wussed out on the repeat of 12.1 except these two.

Cherrypickers... 👎🏼

05/23/2017

CrossFit Stronghold San Diego
Memorial Day Schedule: 9am only

Potluck immediately after! Sign up at the gym and let us know what you're bringing! Bring a dish and a friend or two!

Shoulder Press
3-2-1-1-1-1-1

The Open 12.1
as many burpees as possible in 7 minutes*

*Set up a target at least 6” over head. Full range of motion is chest and hips to the ground and then jump and touch target with both hands

Refinery

Before Class
5 minutes of handstand walk practice

After Class:
Bulgarian Dip + Bar Muscle Up negative
5 sets of 3 + 1

05/21/2017

CrossFit Stronghold San Diego
Back Squat
3-2-1-1-1-1-1

With a partner
100 pull ups
100 hang power cleans 135/95
400m medicine ball carry

one partner works at a time. break up the work to finish the workout as quickly as possible. Hint: small sets at higher intensity will allow you to stay fresh and move through the reps faster.

Pull ups can be assisted by partner if needed!

Refinery

Before Class
Muscle Clean - Heavy Single

After Class
5 x 30s toes and nose to the wall handstand hold

05/19/2017

CrossFit Stronghold San Diego
Deadlift
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 8
10 handstand push ups
20s deadlift hold
30 double unders

Refinery

Before Class
Box Jump
6 sets of 5 as high as possible

After Class
GHD Sit Up 30-50 reps

Videos (show all)

Our 6am crew has been the most consistent of all over the years. Gonna miss early mornings with this group.
Shelli really loved today's workout, too @mrwhite9023
170605 Monday.back squat20 reps. one set�try to go heavier than last time.3 rounds for time with a partner50 dumbbell sq...
Everyone wussed out on the repeat of 12.1 except these two. Cherrypickers... 👎🏼@andrewfisak @rickskiff
Reverse wall walks to bridge. @shinobi_dave @motherofbuchers @therealnikogarcia
Playing around in extension today.
The easiest way to describe Katelyn is that she is the model student. She comes in early, assigned warm up without needi...
Big congrats to Tim on a big snatch PR. #snatch #weightlifting @strongholdbarbellclub
Always seems to rain PRs when @rayregno is away. Well done @kylecarmichael ! #clean #jerk #cleanandjerk @strongholdbarbe...
170402 MondayApril 2, 2017 / by CrossFit Stronghold / in WOD  Back Squat20 reps2 rounds for time with one KB 24/1625 Rus...
Look who's back!!! CrossFit Stronghold's original facilities management technician! He's now a public servant as a sheri...
Group warmup: On every "Roxanne", execute a burpee 😊 #burpee #warmup #only26reps

Location

Telephone

Address


San Diego, CA
92107

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