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.

Read More....

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.

Read More....

Monday, April 3rd

Warm Up 10 Shoulder Rollout 10 Spiderman 10 Goblet Squats 10 Kicks to Handstand x2 THEN 10 Wrist Rocks Each Direction :30 Each Tricep Stretch Strength Front Squats @55% Bar Weight + 25% Chain Workout Of the Day AMRAP in 11min 3 Squat Clean (185/135) 25ft Handstand Walk Capacity AMRAP in 15min 7 Power or Squat Cleans 14 Shoulder Taps (scale as needed) 21 Russian Twist (R+L=1) Finisher 40 STRICT Toes to Bar

Read More

Wednesday, March 29th

Warm Up 3 Rounds 150ft Jog 150ft Grape Vine THEN 3 Rounds 10 Shoulder Rollout 10 Around the World Gymnastics EMOM for 5 Minutes 5 Muscle Up Transitions or 5 Strict Pullups Workout Of The Day "Helen on Water" 3 Rounds 500m Row 21 Kettlebell Swings (55/36) 12 Pullup Finisher 100 AB Fallout on rings

Read More

Tuesday, March 28th

Warm Up 2 Rounds 10 Lunge with overhead stretch 10 Overhead squat with pvc 10 ABmat situp 10 Back Extension 10 Pullup 10 Ring Dips Accessory 3 x 10 One Arm DB Row 3 x 20 Lat Pull Down 3 x 10 Back Extnesion w/ Snatch Deadlift Workout Of The Day As Many Reps As Possible in 15 Minutes 10 Handstand Pushups 15 Front Squat (95/65) 30 GHD Situp Capacity As Many Reps As Possible in 15 Minutes 10 Pushups 15 Front Squat or Goblet Squat 30 ABmat Situp Finisher 3x15 Landmine *each direction

Read More

Monday, March 27th

Warm Up 3 Rounds 7 Burpees 14 Spiderman 21 Lateral Lunge then 3min Bottom of Squat Hold Strength Front Squat 8 x 2 50% Bar +25% Chain Workout Of The Day Death by Deadlift (185/115) Capacity 5 Rounds 250m Row 7 Deadlifts 20 Russian Twists(R+L=1) Finisher 100 Barbell Sidebend

Read More

Thursday, March 23rd

WARM UP 2 Rounds 10 Lunge with Overhead Stretch 10 Overhead Squat with PVC/Empty Barbell 10 ABmat Situp 10 Back Extension 10 Pullup 10 Ring Dip ACCESSORY 3 Rounds of Each 20 Reverse Hyper 10 Good Morning Lunges 10 Stiff Legged Sumo Deadlift WORKOUT OF THE DAY 6 Rounds NOT FOR TIME 500m row 75ft sled pull CAPACITY 6 Rounds 250m Row 30 Lunges 20 Situps CORE 100 Barbell Side Bends

Read More

Wednesday, March 22nd

WARM UP 3 Rounds 30 Single Unders 20 Dumbbell Box Stepup (Challenging Weight) 10 Pushups GRIP/MOBILITY Tabata Hang on Bar THEN 2min Thoracic Mobility :30 Ankle Mobility Per Leg WORKOUT OF THE DAY AMRAP in 20min 5 Wall Walk 10 Hang Squat Clean (165/105) 20 Pistols (total) 30 GHD Situps CAPACITY 7 Rounds 7 Hang Power Clean 7 Front Squat 7 Push Press **ONE BAR** CORE 3x1 Minute Plank Hold

Read More

Monday, March 20th

WARM UP 2 Rounds 200m Row 20 Banded Good Mornings 20 Lateral Lunge 20 Reverse Hyper Strength In 20 Minutes Find: 1 Repetition Max Deadlift WORKOUT OF THE DAY 21*15*9* Push Press (95/65) Air Squat *50 Double Unders Capacity 21*15*9* Dumbbell Push Press Air Squat *50 Single Unders Core 3x10 Decline Situp *add weight if possible

Read More

Saturday, March 18th

Warm Up 10 lunge with overhead stretch 10 ovearhead squat with pvc 10 abmat situp 10 back extension 10 pullup 10 ring dip x2 Skill Alternating Tabata v up plank hold Workout Of The Day Partner WOD partner a: 5 pullup 10 pushup 15 air squat x3 *switch every 3 rounds for 24min *must also complete a 3k row

Read More