Coca Connect: Jan 2020. Your CrossFit Gym News Updates

Local CrossFit Gym News

Coca CrossFit January Newsletter

At Coca CrossFit we pride ourselves on keeping things fun, interesting, challenging and hopefully - exciting! There's so much involved in living a healthy lifestyle - physically and emotionally, that we never tire of new things to explore, so we use our monthly newsletter, The Coca Connect, to keep our members informed.  We could be exploring anything: eating habits, the Whole30, Macros, kettlebell, yoga, essential oils, CBD... Every month we are bringing experts on new topics in for our members and the general public.  And each month our programming has a strategic focus in movements and workouts in order to encourage all our athletes to further their progression on certain CrossFit benchmarks - pullups, handstand push-ups, barbell lifts, rowing, etc... So stay tuned for updates on events, work outs and more with the Coca Connect.

Click here to link to a printable pdf file.

Monthly Focus at Coca CrossFit: Pullup!

One of the most common answers our crossfit trainers / coaches get when we ask "what are your goals?" is "to get a pullup!"

For the month of January we're going to spend three days a week working on the strength needed to achieve that goal. We will be doing this work on Monday, Wednesday and Friday for the month of January so if you have always wanted to build the strength to participate in the RX versions of the pullup WODs, then consider coming to the gym on these days to learn ways to progress towards that goal.

 

Yoga is Back!

Yoga is an amazing way to stretch your body, improve mobility and even help with recovery. In addition, opening up a free yoga class at our North Ridgeville gym is in alignment with being a local business that supports healthy living as we can expose more people to the amazing world behind the Coca Crossfit doors!

Beginning Monday, Jan 6th at 7:30PM we are going to be offering yoga for FREE every other Monday. What to bring: water/hydration of choice, yoga mat, towel if desired. No experience required!

The Coca 5: Coming in April. Preparing Today!

If You Love The Coca CrossFit Open, You Will Love the Coca 5.

The Coca 5 is a set of workouts designed by our crossfit coach Russ Flynn to test your overall fitness while exposing areas to improve. Just like The Coca Open, The Coca 5 will be scheduled as the workout each Friday and our community will come together, have fun and test their abilities. We'll be divided into teams for a friendly internal gym competition and knowing our community, we're anticipating some fun happy hour socializing after the last workout of the day.

Read The Coca 5 to see the workouts planned and the skills you'll want. Prepare now and impress yourself in April!

Coca CrossFit Member of the Month

Each month we'll highlight a member as the member of the month. We have such an amazing group of members but a lot of you don't get to interact unless you attend the workouts at the same time, so use our member of the month feature and the social events to get to know other Coca members that don't workout at the same time you do.

This month's member, Mary Robinson, can usually be caught at 6:00AM classes and 5:00AM classes, and hopefully we can get her out to a Saturday Partner workout or some new Monday yoga. Learn more about Mary at her Member of the Month page.

Upcoming Coca Classes & Events

Kids Class

4 week series designed for kids 7-11 years of age. We will utilize the 10 physical skills of CrossFit at an age appropriate level. Saturdays at 10:30 - 11:00am Jan 4 - Jan 25 Feb 8 -  29th $75.00 for each series or $20 to drop-in.

Specialty Sunday with Coach Matt

Join Coach Matt on the last Sunday of each month for a specialty clinic on one of the 10 physical components of fitness. 10:00-11:00am. Sunday, January 26th, Sunday, February 23rd and Sunday March 29th.

Barbells & Binkies

This 4 week postpartum fitness class is designed for the busy mom that wants to return to working out and needs or wants to keep their baby close by .
This is Ideal for moms that are within 12 months postpartum but appropriate for any timeline of postpartum.
Saturdays 10:30-11:30am, March 7th, 14th, 21st, and 28th. $100.00 for the series.

More Barbells & Binkies details here.

Healthy Habits Challenge

February 8th we're going to kick off a 90 day habit challenge. Get the details here.