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: Thursday, June 30

21*18*15*12*9*6*3 Pullups Situps *= 200m run Justine: 15:05 (green) Bridget: 14:52 (black) Laura: 16:25 (lt blue) Amy S: 15:00 (lt blue) Amy: 16:20 (lt blue) Katie: 14:49 (1/2 blue) Jo: 13:00 (lt blue) Josh: 11:04 rx Staci: 14:52 (lt blue) Mike D: 11:52 (green) Brigid: 13:05 (black) Mit: 13:33 (lt blue) Marty: 13:12 rx Tom: 13:53 rx Erin: 14:57 (lt blue) Jamie: 16:44 (black) Eric: 15:04 rx Kim S: 15:15 (lt blue) Mike E: 12:18 rx Mike F: 15:47 rx Dan W: 13:51 (1/2 blue) Travis: 8:00 rx Dawn: 11:45 (purple) Jill: 12:13 (blue) Karen: 16:03 (black) Jess S: 15:47

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Workout of the day: Monday, June 13

10 Ring Dips 20 Wallballs 30 Situps Rounds for 15 min Keith: 4+5 dips (blue) Marty: 6 (blue) Brenda: 4+10 wb (blue) Lisa: 3 (green) Christina: 6 (lt blue) Felicia: 5+15 situps (blue) Jess: 6 (blue) Mike D: 5+18 situps (blue) Tom: 5+6 stiups rx Mit: 4+20 wb (kte) Jess: 2+23 situps (squat dips) Dan: 5+17 situps (red) KT: 4+1 dip (blue) Saebom: 5+10 situps rx Kim S: 5 (blue) Shannon: 4+10 situps (red) Mike F: 4+19 wb rx Brian: 5 (blue) Willie: 5+10 dips (blue) Jamie: 5 (black) Erin: 5+10 wb (green) Tony: 4+23 situps (blue) Dave: 5 (lt

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Workout of the day: Wednesday, June 8

21-18-15-12-9 KB Clean-right KB Clean - left Hand Release Pushup Ab Mat Situp Dawn: 10:19 @18 Keith: 14:03 rx Ruth: 16:09 @18 Mark: 14:38 B Felicia: 12:05 @18 Lisa: 14:20 @18/knee Sarah: 11:24 rx Lauren: 10:54 rx John: 13:41 rx Christina: 12:38 @18 Al: 10:08 rx Tom: 9:25 rx Marty: 10:01 B Brigid: 10:56 @18 Lauren: 10:40 @18/knee Mit: 11:08 rx Karen: 11:03 @18/knee Mike D: 10:29 rx Katie: 9:02 rx Janet: 10:48 Johnatan: 12:57 @26 Tony: 11:32 rx Erin: 14:40 rx Travis: 9:08 B KT: 17:20 rx Jamie: 10:41 rx Willie: 12:11 rx Lloyd: 13:26 B Scott: 16:07 B

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Workout of the day: Tuesday, May 9

Front Squat 5-3-1-1-1-1 then 10 air squat 10 hand release pushup 10 situps x 7 Terry: 95-135-155-165-175 4:48 rx Kim S: 75-85-95-105-115-125-135 6:37 rx Christi: 75-85-95-105-125 5:45 rx Josh: 155-185-225-215 5:21 rx Bridget: 95-115-135-155 7:33 (knee) Justine: 65-85-105-115-120 8:19 (knee) Sarah: 95-110-135-145 6:41 rx Dan: 135-175-215-235-250 6:39 rx Brenda: 65-85-105-115-120 9:36 rx Mike D: 5:33 rx Katie: 65-85-105-125 4:42 rx Al: 95-115-135 5:52 rx Janet: 45-65-85-95 6:36 (knee) Tom: 155-185-205-235 5:53 rx Paul: 95-135-155-175-195 7:19 rx Shelly: 95-115-135-145-155 5:03 rx Jo: 75-85-95-115 6:16 rx Shannon: 95-115-135-145-155 8:23 rx Willie: 135-155-185-205 5:34 rx Travis: 155-185-225-255-275 4:33 rx Dave: 135-155-185-205-215 6:23 rx

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Workout of the day: Friday, April 15

4 Pushups 4 Turkish Get ups- right 4 Turkish Get ups - left 4 Stiups Rounds for 12 min Justine: 4+1 tgu @13 Bridget: 4+2 tgu @13/knee Brenda: 2+4 tgu @18 Dan: 5+1 tgu@26 Jo: 5+4 tgu @9 Josh: 6+3 pu @36 Maura: 4+4 pu @9 Terry: 4+2 tgu @26 Katie: 6+2 tgu @18 Bogdan: 7+4 pu @18 Rebecca: 4+2 tgu @9 Erin: 5 @9 Tony: 4+4 tgu @26 Erin: 4+4 tgu @9 Kim S: 4+1 tgu @13 Willie: 4+4 tgu @26 Marty: 3+7 tgu @26 Paul: 6+4 tgu @26 Steve: 5+1 tgu @26 Dave: 5+4 tgu @18 Travis: 8+2

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Workout of the day: Thursday, April 7

Front Squat 3-3-3-3-3 then 15-1 Hand Release Pushup 1-15 Ab Mat Situp (challenge: 20-1 & 1-20) Terry: 95-115-135-155-175 21:44 rx-c Sarah: 65-85-105-115-125 25:05 rx-c Ruth: 35-45-55-65-75 20:02 (knee) Dan: 135-155-185-205-215 28:19 rx-c Jo: 45-55-65-75-85 14:38 (knee) Mary: 35-45-55-55-65 17:30 (ring) Bridget: 65-85-105-115-125 21:05 (knee)-c Katie: 55-65-85-95-105 15:54 rx-c Kim S: 65-85-105-115-120 24:41 rx-c Staci: 45-65-85-90-100 26:33 (knee)-c Tom: 135-155-185-205-225 23:25 rx-c Paul: 95-115-135-155-175 19:16 rx-c Mike D: 12:26 rx Kim W: 110-110-120-120-130 18:30 rx-c Marty: 135-155-185-205-225 22:58 rx-c Shelley: 65-85-105-125-145 17:15 rx-c Kevin: 125-145-165-175-180 33:54 (tire)-c Rita: 35-45-45-55 16:23 (rings) Steve: 85-105-125-145-160 20:41 rx-c Dave: 95-115-135-155-175 26:05 rx-c Travis: 135-155-185-225-225

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Workout of the day: Monday, February 7

3 Squat Cleans (men-95/women-65) 6 Box Jumps (men-24/women-20) 9 Situps Rounds for 15 min Terry: 15+1 Box rx Dan: 14+6 Box rx Donna: 10+1 squat (35/10") Sarah: 12+6 situp rx Ruth: 10+1 squat (35/10") Josh: 15+2 squat rx Jordan: 14+2 squat rx Tom: 10+1 squat rx Mike D: 15+3 situps (75/20") Erin: 10+1 squat (55) Rich: 10+3 situps rx Staci: 9+8 situps (55) Shannon: 10+3 squats (65/20") Kim S: 10+3 squats rx Willie: 10 rx Lloyd: 12+3 squats rx Rita: 10+2 squats (35/12") Ken: 14 )75) Kenny: 12+6 box rx Dave: 9 rx Steve: 13+2 situp rx Paul: 13+3 squats

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Workout of the day: Friday, February 18

60 Situps 40 Pushups 20 Snatches (men-95/women-75) 40 Situps 20 Pushups 10 Snatches 20 Situps 10 Pushups 5 Snatches Sarah: 14:03 rx Dan: 12:25 rx Donna: 16:23 (knee/35) Brenda: 15:10 (45) Willie: 17:23 (85) Lloyd: 14:00 rx Ruth: 17:14 (ring/35) Mike D: 14:26 (75) Tom: 11:12 rx Marty: 19:45 rx Kims S: 13:18 (45) Jess: 19:45 (ring/45) Staci: 13:38 (knee/40) Shannon: 15:53 (knee/45) Rita: 12:15 (knee/35) Rich: 14:54 rx Kim W: 12:37 (45) Stephanie: 14:16 (35) Paul: 13:45 (75) Dave: 14:17 (75)

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