Coca CrossFit

Reebok Recognized

reebok recognized

REAL people doing REAL work

Coca CrossFit is not about being better than everyone else; it is about being better than you were yesterday. By combining all aspects of strength and conditioning, we are improving people’s lives one workout at a time.

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Among The Elite

What this means for you is that you can feel confident you are receiving some of the best coaching in the area and are a part of one of the best communities in the country, as there are less than 150 “Reebok™ Recognized” affiliates in the United States.

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Workout of the day: Monday, January 9

21-15-9 Front Squat (men-165/women-105) Hand Stand Pushup *start each round with a 250m row BEAST= take bar from the floor BEAST: Saebom: 14:54 rx Rollins: 13:44 (bh) Mick: 18:13 (115) Kim W: 14:42 (bh) Amy: 13:15 (60/24") Harish: 11:22 (95/24") Paul:14:09 (115/bh) Greg: 18:59 (bar) Paula: 14:04 (45/12") John: 26:19 (2am) Sarah: 13:46 (85/bh) Lisa: 14:54 (65/20") Audrey: 15:02 (75/20") Ben: 11:53 (100/24") Mike D: 9:56 (75/bh) Tom: 13:33 (bar) Killer: 17:40 (45lb on one leg) Hannah: 9:18 (25/12") Nick: 9:41 (25/12") Olivia: 9:44 (25/12") Brian: 16:48 (2am) Kyle: 17:54 (115/3am) Jerry: 14:44 (115/1am) Mark: 11:26 (24") Stacy B: 14:00

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Workout of the day: Tuesday, July 19

5 hspu 10 pistols 15 pullups a: 5 rounds b: 'Mary' rounds for 20min Greg: 4+9 pu (bar/16"/blue) Mary: 7 (20"/16"/black) Amy R: 12:12 (16"/16"/green) Laura: 13:14 (20"/18"/green) Russ: 9+4 pu (bh) Kevin: 16:36 (bh/ring) Amy S: 11:33 (bh/20"/lt blue) Justine: 13:15 (18"/18"/blue) Eric: 6 (bh/band) Tony: 4+3pu (bh/rack) Mike D: 9:30 (bh/squat/blue) Ryan: 16:34 (1am/rack/blue) Lauren: 10:57 (16"/16"/black) Katie: 14:39 (bh) Josh: 8+2 pistols (bh) Tom: 6+3 hspu (1am/20") Jess L: 11:40 (16") Shannon: 12:50 (bh/18") Brian: 6+8 pu (18") Jamie: 13:28 (24"18"/black) Staci: 13:17 (20"/lt blue) Dave: 10:28 (24"/24"/green) Seabom: 9:45 rx Travis: 9+2pu rx & 5:06 rx

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Workout of the day: Tuesday, July 12

Back Squat 8-8-8 then 'Diane' 21-15-9 Deadlift (men-225/women-185) Handstand Pushups Dawn: 85-115-135 8:10 (135/bh) Brenda: 85-105-115 9:24 (105/20") Audrey: 75-105-125 7:45 (135/20") Eric: 115-115-135 6:37 (135/bh) Laura: 55-65-75 6:55 (85/20") Justine: 75-95-115 6:48 (115/20") Josh: 95-135-185 9:02 (bh) Russ: 135-185-205 6:32 (185/bh) Kevin: 135-185-225 8:33 (bh) Amy R: 55-65-75 7:44 (105/20") Janet: 55-75-95 4:33 (85/18") Johnathan: 85-105-125 Brigid: 75-95-100 4:16 (95/20") Lauren: 85-85-85 3:43 (55/12") Al: 75-95-105 (sp) 4:49 (195/20") Mike D: 75-95-115 4:07 (135/bh) Tom: 115-155 205 11:45 (2am) Katie: 85-105-125 7:40 (bs/1am) Brian: 8:54 rx Shannon: 75-95-115 11:37 (bh) Jo: 55-65-70 6:36 (65/bh) Mike F: 165-185-185 9:34 rx

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Workout of the day: Saturday, July 2

400m run 15 hspu 400m run 10 hspu 400m run 5 hspu BEAST 400m run 25 hspu 400m run 15 hspu 400m run 10 hspu 400m run 5 hspu Dave: 6:49 (24") Josh: 8:48 (bh) round of 5 twice Amy: 7:51 (20") Laura: 11:23 (16") round of 5 twice Brenda: 11:22 (20") round of 5 twice Marty: 9:57 (bh) round of 5 twice Katie: 10:41 (1am) Beast Tom: 8:01 (2am) Justin: 8:36 (20") Jess L: 11:13 (2am) Shelly: 18:49 (35lb plates to 1am) Beast Killer: 21:47 (45lb plates to 1am) Beast

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Workout of the day: Thursday, June 9

10-8-6-4-2-1 Power Snatch (men-115/women-75) HSPU's Kim S: 6:34 (55/20") Sarah: 7:17 (65/bh) Lisa: 7:11 (45/20") Mit: 10:24 (85/2am) Katie: 6:14 (45/1am) Mike D: 7:11 (85/bh) Marty: 9:48 (bh) Brigid: 5:24 (35/16") Tom: 10:26 (2am) Mike F: 10:04 (2am) Dave: 5:49 (95/20") Shelly: 10:19 rx+ @85lb Rita: 5:38 (35/14") KT: 9:38 (45/bh) Shannon: 12:40 (85/bh) Jo: 7:17 (45/bh) Willie: 10:20 (85/1am) Staci: 7:34 (55/16") Maura: 5:41 (55/20") Karen: 8:22 (55/bh) Jamie: 6:03 (95/24") Saebom: 11:40 (95/1am) Paul: 8:06 (87/bh) Brian: 7:07 (2am) Amy: 8:04 (45/bh) Jess: 7:31 (65/2am)

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