WeForum Fit Crawl
SAT. FEB 3rd, 1-4pm+
Try a new class.
Try a new instructor.
Try a new studio.
Or stick with what you like. However you want to do it... just do it!
3 classes -with friends or meet new ones! Post workout happy hour at Renaissance Studio.
Pls Join Us! Register at
#moveforlife#fitcrawl#fitwithfriends @tatinie @weforumgroup
OPEN PREP SQUAD🔥
So legit this many people hang out at Koda Native on a Friday afternoon. 💙
OPEN WOD 14.4, @crossfit
60 Cal Row
40 Wall Balls
30 Power Cleans
#liveyourdreams#happy Heute mal ein bisschen angetestet. Eine leichte Tempoeinheit gemacht und es lief schon wieder richtig gut. 😊 Das macht definitiv richtig Hoffnung und darauf lässt sich aufbauen. Gute Pace, niederiger Puls und keine Herzwackler. 😍 Man soll halt niemals aufgeben, egal wie schwierig und teilweise aussichtslos eine Situation wirkt. 💪 Wenn man richtig runtergezogen wird, kann man umso stärker zurückkommen. Immer weiter kämpfen, an seine Träume glauben und sie leben! 😎💪 Nach dem Lauf war ich noch beim Volleyball, Fitness und 60min auf dem Fahrrad. 😊🙈
Macht Euch alle ein wunderschönes Wochenende 😊👍#run#nevergiveup#fight
We have a few adjustments to our schedule coming up starting MONDAY, JANUARY 22!
Monday/Wednesday at 6:30AM will be our NEW Endurance class.
Tuesday/Thursday/Friday at 6:30AM will be KodaX, which will utilize our competitor workouts... This is a great class if you're looking to ATTACK your weaknesses, have some fun, and get some additional work in outside of regular CrossFit Class. Each Sunday evening, I will post which workouts we will do based on the class workouts.
Tuesday/Thursday at 6:00PM we will have the Endurance class. Those that are used to KodaFit... DONT WORRY! We can make adjustments to this class to make it FUN and EFFECTIVE! Those that are wanting to train for the OKC Memorial Marathon this will be an awesome opportunity for you. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
We are really looking forward to the next few months at Koda, we have lots of exciting programs and events coming up!
READY TO GET STARTED ON YOUR FITNESS GOALS?
Get Registered for your Koda QuickStart Sessions. Get connected with our gym and programming through one on one sessions. The Koda QuickStart is 3, One on One Sessions that go through selected movements to prepare you for regular CrossFit Classes.
Register Online or Email Us.
Everyday you don't get better is a day you get worse. Maintaining just isn't a thing anymore. Brutal honesty I needed to hear! 🙌🏼🙌🏼
I'm already feeling a shift in my mindset and my energy level. It probably has something to do with the 85 men and women showing up to be better WITH ME. ❤️❤️ Some are doing the same program as me, some aren't. That's the beauty of this journey. You choose what's best for you. I choose what's best for me. And then we go kick ass at life together!! 👊🏼👊🏼
Our journeys don't have to start and stop at the same time. (Plus I'm only 3 days in anyway 🤷🏻♀️). #NotTooLate Your journey is yours, I'm just here for when you're ready! And if you are ready now, let's chat okay?!! 📝📲💻 #TransformationComingSoon#Beachbody#VacationReady#WCW#LetsBeFriends#FitWithFriends
Who's up for some fit fun! SAT. FEB 3rd @1:00
Try a new instructor.
Try a new class. Try a new studio. Or stick with what you like. However you want to do it... just do it!
3 classes with friends, or meet new ones! Post workout happy hour at a Renaissance Studio.
Es geht endlich wieder spürbar vorwärts! 😍 Heute nen ordentlichen 10km Lauf gehabt! Jetzt noch etwas Fitness und 60min Fahrrad. 💪 Da rennt man fast zwei Monate von Arzt zu Arzt. Jeder vermutet was anderes, keiner kommt wirklich weiter. Ich selber werde immer gestresster und auch spürbar viel gereizter! 🙄👎Irgendwie liegen die Nerven total blank und man verzweifelt. Und dann, in einer weiteren schlaflosen Nacht, kommt man zufällig selbst auf eine Idee. Ein Medikament, was ich seit 2.5 Monaten genommen habe, hat als ganz seltene Nebenwirkungen (1 von 10000) Herzrasen, Herzrhytmusstörungen, enge in der Brust und kurz Atmigkeit. Also alles das, was ich nun schon so lange hatte! Dann hab ich das Medikament gleich abgesetzt und sofort trat spürbare Besserung ein. 🤗 Manchmal kann es so einfach sein! Nun mal hoffen, dass der Kardiologe am nächsten Mittwoch keine bleibenden Folgeschäden feststellt. Dann bin ich bald wieder ganz der Alte und die ersten Wettkämpfe können kommen! 😎💪
Ein ganz großes SORRY an alle, die in letzter Zeit etwas von meiner gereizten Stimmung und schlechten Laune abbekommen haben. ❤️🤘 Wünsche Euch allen noch eine schöne Restwoche! #backinthegame#nevergiveup#keeponfighting
Saturday, coaches from all of our Koda branches came together for a coaching summit. This event was created to build on our coaching staff’s education and to connect our core values across all Koda branches. Topics of discussion included
—Koda core values
—Class Preparation/Whiteboard Talk
—How to create warm ups that are useful, engaging, and flow
—Cues: auditory, visual, & kinesthetic
—Teaching through progression
—Making class FUN
—Providing value for your lifestyle outside the gym
We are grateful to have coaches who are always striving to bring their coaching to the next level and who are committed to creating a safe and fun community for our members. Thank you for spending your Saturday with us!
@kodacfnorman @kodacrossfitnative @kodacrossfitdeercreek
Was für ein herrlicher Sonntag!
Los ging's mit einer schönen Laufrunde mit Freunden bei sonnigem ☀ aber eiskaltem Wetter. Bei -4°C war sogar der Reif in den Gräsern gefroren, aber trotzdem war es herrlich die Sonne im Gesicht zu spüren!
Danach stand die gemeinsame Teilnahme am Functional Training 💪 im @fitline.buehl auf dem Programm, was richtig anstrengend war aber auch riesig Spaß gemacht hat! 😌
Mittags ging es dann auf zum @mehliskopf_freizeit_zentrum , wo ich nach einer heißen Schokolade das erste Mal mit der Bob-Bahn 🎢 gefahren bin! Uuuuuuuui ging das ab!!! Um einen tollen Tag zu ein perfekten Tag zu machen, kam abends dann noch meine liebe @petra.zink vorbei und wir haben unsere Kostüme für die erste Fasnacht-Veranstaltung am kommenden Samstag rausgesucht. Lasst euch überraschen! 😉
Wünsche euch einen tollen Start in die neue Woche!!!
Getting my meal prep ON!
The nutrition plan for this new program, starting tomorrow, is WAY easier than before!
There is NO guess work, but it is flexible at the same time. I am super excited to get started!!! ➡️Top pic is Juevos Rancheros with refried beans, salsa and fresh tomato. ➡️Bottom left pic is chopped broccoli (hubs is working on fixate ranch) and portioned fruit. ➡️Bottom right pic is 1 of 4 breakfast sandwiches-egg and spinach in a whole wheat tortilla.
Feels great to have a plan again...
IT’S FRIDAY! 🙏🏽 However you’re unwinding from your work week tonight, take a minute and head over to your @mindbodyonline app and sign up for a class or two. You’ll thank yourself later 👊🏼 ⠀⠀⠀ ⠀ ⠀⠀⠀ ⠀
💡 PRO TIP: make working out a social thang and tell your friends about our New Client Special (30 days • $49). They can werk it out with you and check us out too! ✨
A day in the life of the AdvoCare 10-day cleanse and ongoing lifestyle: I sort of flip-flopped my morning breakfast & snack because I don’t like going to the gym with a full belly, so here’s what I did:
- 30 mins before: Spark/Probiotic/BioCharge/Arginine
- After workout: Fiber drink and salsa/spinach eggs w/whole grain dry toast and strawberries
- Lunch: Turkey marinara w/zoodles and a little lentil pasta (leftovers)
- Afternoon protein snack shake
- Dinner: Crack Slaw & OmegaPlex
- Hot Oasis (right now) 😋
- Herbal Cleanse tablets (will take before bed)
I also had a Glow collagen/orange Spark combo earlier this afternoon. Wouldn’t you agree this is so much better than “dieting?” 👍🏻
Here is Coach Kevin from Koda Norman giving us details on the KODA RESOLUTIONS Lifestyle Challenge!
#Repost @kodacfnorman ・・・
Full video on our Facebook page
Koda Resolutions Starts January 15th and is open to all current Koda members, Beginners class participants and Non Koda members.
Koda Resolutions combines Nutrition, Fitness, and Lifestyle Transformation. The 6 week Program will provide members with online accountability, community, and education to make positive changes. Members can expect to build community and stay motivated. Each person will be part of a 3 person team that will compete together for team prizes and individual prizes throughout the 6 weeks.
The Koda Resolutions Challenge is for everyone: -Current Koda Members who are looking for Nutrition Education, Lifestyle Change and Fitness Challenges throughout the 6 weeks. ($25) If you already commented on the previous post you do not need to do anything and are already signed up. If you would still like to get signed up just comment on this post and we will get you taken care of. -New Koda members can join our 6 week Beginners class starting on Jan 15th, which includes the cost of the Koda Resolutions program! Sign up link is in bio -Any non Koda members that would like to participate in Resolutions but are not local are welcome to sign up through the same link in bio.
MOGA, Saturday’s 10:00a
➖Mobility + Yoga➖
Week 4 of the hypertrophy cycle is finishing up and the CrossFit Open season is upon us. We will be improving all areas associated with the overhead squat and some relaxing yoga. Come join us!
#Repost @kodacrossfit ・・・
Here is a quick preview of what you can expect from the Koda Spring Endurance Program. ***Who*** Anyone who wants to build aerobic capacity, get in better shape, or make running easier. It is open Koda members as well as non-members ***What*** 3 workouts per week scaled to different levels/distances. These workouts can be done in a class setting (different time at each Koda gym) or on your own (programing delivered through Fitbot). ***When*** Jan 22-April 29th ***Where*** We will have group classes at the Koda gyms as well as long runs outside of the gym on Saturdays. If you cant make the group sessions you will have all the info you need to do it on your own. ***Why*** To become better runners, but also to be able to get outside and do more fun stuff. ***Cost*** The Programming is FREE! Class sessions are available to all Koda members. The only cost associated will be a $25 fee for anyone who wants to get filmed and evaluated by the Head Running Coach (Pat Gomez) from Higher Ground Running (Highly recommended... more on that later)
Post your questions.
▶▶Exclusive offer ONLY at PlusFitness North Perth◀◀
🤔🤔We know how important having a 💯 top notch #gymbuddy , #swolemate , fellow #fitnessfriends etc is!
6am workouts😭, weekend workouts😭, "it's only 🌩3degrees❄ today" workouts, hangover😱🤢workouts - this is when we need our #workoutbuddy the most! 🔷🔶That's why we're giving you a FREE pair of awesome Bluetooth wireless 🎧headphones when you refer a couple of Friends to join our Club! 🎉🎉Spread the love and 📞📱phone a friend - bring them over to the Plus side 😎😎...hurry, as stock is limited🔶🔷
The one thing that keeps me motivated and wanting to stay of track is that I'm not doing this alone. I have a small group of friends who all for their own reasons want to loose weight. We set up a group chat and we talk almost daily about anything, if we're struggling, successful or even what workout we done. I don't think I'll be this motivated without them #fitwithfriends#fitnessgoals#weightlossjouney
Koda Resolutions combines Nutrition, Fitness, and Lifestyle Transformation. The 6 week Program will provide members with online accountability, community, and education to make positive changes.
BEGINNER CLASS WILL MEET MONDAY/TUESDAY/THURSDAY AT 6:30pm.
Sign-Up Link in Bio.
Time to 📞📲 #phoneafriend and get back back into it!
Training with a buddy = ✔more likely to turn up, ✔push you harder, ✔go the extra mile,
plus added benefits of ✔having a spotting partner, ✔personal cheersquad ✔reaching goals & looking HOT together
and bonus ✔refuel buddy afterwards!
It is all #winwin - now to pick an Awesome buddy!
Otherwise we have AWESOME friendly & knowledgeable PT's who will work just as hard to get you on track! 💪👍😊🎉🏋🚴🥊🤸