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: Wednesday, October 12

1 min max pullups 1 min max dips 1 min rest 3 rounds then add your total pullup & dips and complete that many walking lunges. right & left =1 Eric: 36-20 rx Kevin: 35-54 (black/lt blue) Dawn: 46-42 (red) Greg: 35-31 rx Terry: 60-22 rx Lisa: 47-42 (lt blue/tb) Donna: 36-52 (black/green) Sarah: 55-51 (lt blue/tb) Tim: 30-37 (blue/tb) Josh: 75-34 rx Katie: 47-73 (tb) Tom: 52-34 rx Mike D: 66-69 (green/tb) Brenda: 49-66 (blue/blue) Bridget: 59-37 (black/green) Justine: 39-57 (black/green) Mary: 46-37 (green/tb) Tony: 43-47 rx Tom O: 61-33 rx Feebs: 63-18 rx Shawn: 90-70 rx Brian: 53-23

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Workout of the day: Monday, September 26

1 min wallball (men-20/women-14) 1min rest 3 min amrap 10 wallball 10 box jump (men-24/women-20) 5min amrap 10 wallball 10 box jump 10 pullups Wendler 5-3-1 Shoulder Press 5 @65% 5 @75% 5 or more @85% Dawn: 33 - 3+4bj - 3 rx Kevin: 25 - 2+3bj - 2+7wb (20"/black) Sarah: 32 - 3+6wb - 2+9pu (lt blue) Ruth: 36 - 2 - 2+4wb (10/12"/green) Lisa: 31 - 2+8bj - 2+8bj (lt blue) Bridget: 34 - 2+5bj - 2+8bj (16"/black) 35/45/50 Brenda: 31 - 2 - 2+1wb (blue) 25/35/40/45 Tom O: 30 - 2+1bj - 2+7wb rx 135/155/175 Katie: 36

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Friday’s Body Weight Workout

For those looking to get a workout in while the gyms closed here's Friday's wod. A group is meeting at 6am at Schwartz Park at the cross section of Schwartz and Jaycox in Avon, OH Deck of Cards Hearts- Pushups Clubs - Squats Spades - Lunges Diamonds - Situps Aces - 11 Burpees Complete the number of reps on the card. Face cards are 10's. Aces are 11 burpees

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Workout of the day: Thursday, May 19

10 Pushups 10 Walking Lunges 10 KTE's 200m run Rounds for 15 min Bridget: 8+10 kte (knee/tuck) Justine: 8+10 lunges (knee/tuck) Dan: 9+1 kte (tuck) Sarah: 9 (tuck) Mike D: 7 (tuck) Josh: 9+5 pushups rx Katie: 7+2 kte rx Maura: 5+10 kte (knee/tuck) Tom: 7+5 lunges (tuck) Jo: 6+6 pushups (knee/tuck) Shannon: 7+10 lunges (tuck) Staci: 7 (knee/tuck) Willie: 9 (tuck) Dave: 7+2 kte (tuck) Eric: 7+10 kte (row/tuck) Brigid: 7 (knee/tuck) Lauren: ? Travis: 9+5 kte rx Rita: 6 (knee/tuck) Karen: 7+5 lunges (tuck) Amy: 8 (tuck)

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Workout of the day: Wednesday, April 13

50-40-30-20-10 walking lunges 5-10-15-20-25 double unders sub 3 single unders Challenge: weight overhead men-45/women-25 Christi: 11:34 rx Ruth: 12:23 -s Justine: 10:03 -s Bridget: 10:16 -s Maura: 10:34 -s Kevin: 10:55 rx Al: 11:57 -s Mike D: 8:24 (wallball-s) Mary: 11:51 -s Jordan: 9:31 -c Katie: 9:16 s-c Tom: 11:43 rx Jim: 8:52 -s Willie: 8:56 -s Shannon: 16:07 s-c@25 Jo: 11:58 rx Paul: 8:19 s-c@15 Steve: 13:00 -c Dave: 12:05 s-c@15 Andrew: 10:32 -c Shelley: 14:06 -c

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Workout of the day: Wednesday, March 9

21-18-15-12-9-6-3 Double Unders (sub 3x singles) Ring Row Walking Lunges (r+l=1) Eric: 13:56 rx Donna: 16:31 singles Sarah: 15:13 rx Ruth: 16:24 singles Lisa: 8:00 (15-9) Dan: 12:06 rx Bridget: 13:49 singles Justine: 15:!6 singles Josh: 11:32 singles Tom: 15:15 rx Jordan: 14:27 rx Tony: 17:33 rx Mario: 13:07 singles Shannon: 14:50 singles Willie: 14:35 singles Rita: 16:38 singles Marty: 17:29 rx Kim S: 14:58 singles Shelley: 17:53 rx Lloyd: 11:25 rx Rich: 17:13 rx Chris: 14:31 singles Steve: 16:24 rx Paul: 16:32 rx Jason: 18:37 singles

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Workout of the day: Wednesday, January 26

10 Walking Lunges (r&l=1) 10 Wipers (men-65/women-35 r&l=1) 10 Rounds Terry: 14:13 rx Marc: 7 rounds @95 Tina: 19:54 Donna: 7 rounds @25 Ruth: 7 rounds +8wipers @pvc Katie: 15:43 rx Sarah: 14:42 rx Brenda: 8 rounds +10lunges rx Jordan: 13:45 rx Josh: 13:32 rx Bridget: 17:09 rx Tom: 18:16 rx Rita: 18:28 (crunches) Rich: 21:08 Mike F: 18:50 rx Virginia: 18:09 rx Kim W: 14:52 rx Kevin: 18:57 rx Paul: 14:39 rx Steve: 14:09 rx

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Workout of the day: Thursday, December 2

3-3-3-3-3 Front Squat then 1000m Row 100m Walking Lunges 100 Squats Don: 95-135-165-185-205-11:31 Michael: 75-95-115-135-165-10:48 Marc: 155-185-205-225-255-12:03 Tina: 45-55-60-65-75-12:12 Bill: 95-135-185-205-215-19:54 Kim: 55-65-75-85-95-13:58 Kerry: 45-55-70-80-95-13:58 Tom: 95-145-165-185-205-10:48 Marty: 95-115-135-165-185-205-11:30 Tony: 95-125-145-165-185-11:58 Terry: 95-115-135-155-135-10:41 Steve: 75-95-115-135-135-11:34 Mike: 250m row-20 good mornings-5 rounds-10:21 (bad knee)

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