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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Thursday, March 16th

Warm Up 10 lunge with overhead stretch 10 ovearhead squat with pvc 10 abmat situp 10 back extension 10 pullup 10 ring dip x2 Accessory 10 inverse curls 10 barbell box stepup 20 reverse hyper x3 Workout of The Day EMOTM for 15min 3 squat snatch (75% of max) Capacity EMOTM for 20min 5 power snatches 5 burpees + 20 air squats Finisher 3x30 banded arch/round back good morning

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Wednesday, March 15th

Warm Up 500m row THEN 20 banded good morning 10 scorpion 10 rolling v x2 Core and Grip 1min plate pinch 1min rest x3 then tabata chin over bar hold WOD 20 double under 10 ring dip 150ft farmers carry (72/55) x5 Capacity 60 singles unders 15 dips or box dip 300ft run (75ft at a time) AMRAP in 16min Finisher 5 ghd around the world each direction x3

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Friday, March 10th

Warm Up 3 Rounds 75ft Farmer Waiter Carry **switch arms walk back** 7 Burpees Strength Floor Press 6 x 3 Wide/3 Normal/3 Close @ 50% Workout of The Day CrossFit Games Open Workout 17.3 Finisher

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Thursday, March 9th

Warm Up 2 Rounds 10 Lunge with Overhead Stretch 10 Overhead Squat with PVC 10 ABmat Situp 10 Back Extension 10 Pullup 10 Ring Dip Accessory 3 x 8 Glute Ham Raise 3 x 10 Wide Stance Barbell Good Mornings 3 x 20 Banded Leg Curls Workout of The Day 30 20 10 Calorie Row LIGHT Atlas Stone (75/45/30) ABmat Situp Capacity 30 20 10 Calorie Row Hang Power Clean ABmat Situp Finisher 3min Belt Marching

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Wednesday, March 8th

Warm Up 2 Rounds 500m Row 20 ABmat Situp 10 Muscle Up Transitions on Rings Grip/Core 3x1min Dumbbell Hex Holds THEN TABATA Hollow Rock Arch Rock Workout Of The Day .com 01/24/14 7 Rounds for Time: 7 Front Squat (165/100) 7 Chest to Bar Pullup Capacity AMRAP in 12min 7 front squat 14 pullup/ring row 21 abmat situp Finisher 3x15 GHD Situp

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Tuesday, March 7th

Warm Up 10 Lunge with Overhead Stretch 10 Ovearhead Squat with PVC 10 Abmat Situp 10 Back Extension 10 Pullup 10 Ring Dip x2 Accessory 3 x 10 Close Grip Pushup 3 x 15 Banded Lat Pull Downs 3 x 12 Dumbbell Tate Press Workout Of The Day EMOTM for 21min 1: 3 Bench Press (185/115) 2: 30 Sledge Hammer 3: 5 Tire Flips Capacity EMOTM for 21min 1: 5 Bench Press 2: 15 Slamballs 3: 10 Deadlift Finisher 3 x 30 Landmine Twist *15 each direction

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Monday, March 6th

Warm Up 3 Rounds 150ft Jog 20 Russian Kettlebell Swings 10 Banded Good Mornings Strength Conventional Deadlift 12 x 1 @70% Workout Of the Day As Many Rounds As Possible In 12 Minutes of: 10 Back Extensions 15 Hang Snatch (75/35) 200m Run or Row Finisher GHD Kayak 2 Sets :30 Forward, :30 Backward

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Monday, February 27th

Warm Up 75ft forward sled pull 75ft backward sled pull 10 burpees 10 scorpions x2 Strength Conventional Deadlift 15x1 65% Workout Of The Day Benchmark workout: Elizabeth 21 Cleans (135/95) 21 Ring Dips 15 Cleans 15 Ring Dips 9 Cleans 9 Ring Dips Capacity 21 15 9 Power Clean Dip Calorie Row Finish 100 Deadlifts 20-30% of max

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Saturday, February 25th

Warm Up 2 Rounds 200m row While Partner Jump Ropes Skill Alternating Tabata Hollow Rock Hold Arch Hold Workout Of The Day Teams of 3 1min axle deadlift 1min sledge hammer 1min pullup 1min rest x3 Finisher 1min paddling :30 fwd :30bkwd x3

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