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....

Tuesday, November 29th

Warm Up 3 Rounds 200m Row 10 Single Arm Kettlebell Swings(Per Arm) 20 Russian Twist Accessory Bamboo Bar Overhead Hold 4 x :30 Superset with Cuban Press 4 x 10 Workout Of The Day 84-44-22 Double Unders 21-15-9 Handstand Pushup Capacity 3 Rounds 80 Singles 20 Pushups 20 Tire Slams Cool Down/Mobility Bradford Press: 3 x 20

Read More

Monday, November 28th

Warm Up 4 Rounds 5 Pause Wallballs (:3 Pause @ the Bottom) 50Ft Bear Crawl 50Ft Crab Walk 25Ft Duck Walk Strength Front Squat 10 Repetition Max -> 10 Minute Clock -> 3 Attempts MAX Workout Of the Day 3 Rounds 300m Row 10 Front Squats (70% of 10 RM) 30 GHD Situps Capacity 15 Minute AMRAP 2 Minutes of Rowing (M:Above 1000cal/hr)(F:Above 750cal/hr) 10 Front Squats 10 Hollow Rock Cool Down/Mobility Sled Drag: 6 x 75Ft

Read More

Friday, November 25th

Warm Up 3 Rounds 5 Below the Knee Power Clean 5 Front Squats 75Ft Farmer Carry(Moderate Weight) Mobility Kneeling Banded Shoulder: 1 Minute Each Arm Banded Elbow Stretch: 1 Minute Each Workout Of The Day EMOM for 15 Minutes 1: 5 Squat Clean (135/95) 2: 150Ft Farmer Carry (Switch arm after 75ft) 3: :45 Plank Capacity 15 Minute AMRAP 5 Power Clean 150Ft Farmers Carry Weight Each Arm 20 V-Up

Read More

Thursday, November 24th

Warm Up "Funnel Tag 5 Games, Funnel loses: 3 Burpees Tagger loses: 10 Air Squats Workout Of The Day 20 Min AMRAP 50 KB Swings 40 GHD Situps/Situps 20 KB Cleans 10 KB Shoulder to Overhead(per arm) 1- 75FT Yoke Carry(4-45s/4-25s)

Read More

Wednesday, November 23rd

Warm Up 3 Rounds 5 Broad Jumps 75Ft Slow Side Shuffle 10 HEAVY Russian Kettlebell Swings Strength Strict Press 12-9-6 @90% of 10 RM Workout Of The Day 6 Rounds 250m Row 5 Box Jumps (36/30) *Or Higher Capacity 4 Rounds 500m Row 10 Box Jumps 5 Power Thrusts Cool Down/Mobility Banded Hip Flexor Stretch: :90 Per Leg

Read More

Tuesday, November 22nd

Warm Up 3 Rounds 5 Inch Worm 30 Mountain Climbers 10 Single Arm Dumbbell Press Core Work Every :90 for 6 Minutes 10 Kettle Crunch Each Side 10 Hollow Rocks Workout Of The Day 20-15-10-5 Burpee Over Bar Strict Press (95/65) *From Ground Capacity 20-15-10-15-20 Burpee Shoulder to Overhead Cool Down/Mobility Tricep Pushdown: 1 x 100 Face Pulls: 1 x 100

Read More

Monday, November 21st

Warm Up 3 Rounds 10 Goblet Squats 10 Strict Knee Tucks 300m Row Strength Front Squat 12-9-6 @95% of 10RM Workout Of The Day 8 Minute AMRAP 10 Medball Clean 7 Toes to Bar Capacity 5 Rounds 10 Medball Clean 20 Sit-ups/Hanging Knee Tucks 30 Singles :45 Second Plank Cool Down/Mobility 1000m Row

Read More

Saturday, November 19th

9am Kettlebell Conditioning with Coach Laura!! Workout will be a surprise!! Kettbell Conditioning:This conditioning workout is a high-intensity interval based workout characterized by short periods of all out effort followed by periods of rest. Over time, work capacity will increase, meaning you will have the ability to accomplish more work in the less time.

Read More

Friday, November 18th

Warm Up 3 Rounds 5 Front Squat** 5 Push Press** 5 Thruster** 10 Scapular Depression **Empty Barbell** Strength Strict Press 5-5-5 @90% of 10Rm Workout Of The Day 3 Rounds 15 Thruster (95/65) 15 Pullups Rest 3min 3 Rounds 15 Front Squat (75/35) 15 Pushup Capacity EMOM For 15 Minutes 3 Thrusters 3 Pullups Cool Down/Mobility Bamboo Bar Shoulder Press: 3 x 15 Tall Spiderman Hold: 1 Minute Per Side

Read More