Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Get started with Koda CrossFit Native today!

Start with our 6 week challenge! Beginning June 5th

Koda CrossFit's "6 Week Challenge" is a class directed towards beginners that are brand new to Crossfit. This class will focus on assisting clients in taking their 1st step towards a healthier lifestyle in a fun and encouraging environment. The program follows a 6-week diet and exercise program built specifically for individuals who want to begin the change to a happier and healthier life. Contact natalie@kodacrossfitnative.com for more information.

Workout of the Day

Wednesday, June 28, 2017

Koda CrossFit Native

Strength:

A) 5X6 Sumo DLs (build)
B1) 4X6/6 Split Squats
B2) 4X12 Box Hamstring Curls

WOD:

4 rounds – each for time
30 Double Unders
30m Farmer’s Carry
10 Double KB Front Squat
30m Farmer’s Carry

#KODAJacked

A1) 3X 6/6 Front Rack Step Ups
A2) 3X15/15 Lateral Band Walks
A3) 3X20 Barbell Hip Thrusts
B1) 3X7/7 1Leg KB DL
B2) 3X4/4 Cycle Jumps (or Jumping Lunges)
C1) 3X10/10 Side Lying Hip Raises with Pause
C2) 3X10 Jefferson Curls

8X 20s ON/10s OFF (4 sets of each)
E: L-Sit Leg Lifts
O: Boat Hold

Native 6 Week Challenge

Strength:

20min EMOM
Min1: DB Hang Clean & Jerks
Min2: Run/Row/Bike
Min3: Coach’s Choice Abz!
Min4: Rest

WOD:

3rds for Quality:
10 Banded Goodmornings
20 Banded Hip Bridges
30 Lateral Step-overs

Schedule

Full Schedule

Staff

Brice Collier

Owner/Head Programmer

Brice Collier - Owner, Head Programmer, and The General

brice@kodacrossfit.com

Brice Collier began doing CrossFit in February 2007 when he was playing on the Air Force Academy Rugby team and looking for a conditioning program "more exciting than doing sprints over and over again." He was selected USA Rugby Collegiate All-American in 2008 and continued to play rugby for the Air Force Active Duty (2008-2009) and U.S. All Military (2010) teams.

With CrossFit, he notes, "no matter how far I progress there are still areas that need attention." He loves the constant challenge of pushing towards new goals and the euphoria he feels each time he reaches a milestone.

As a coach, Brice is a close observer of his clients, careful to watch for and correct any erroneous movement patterns that could result in an athlete's injury. He also motivates people to push past their comfort levels, and loves seeing his athletes grow in confidence as their physical fitness increases. Opening Koda CrossFit is a natural extension of Brice's passion for helping people achieve their goals.

During his 2011-2012 deployment, Brice coached fellow service members in CrossFit at Camp Vance. He also wrote Koda's programming and kept in touch with gym members remotely, sending tips and nutrition advice via email. Upon his return, he was thrilled to come home to a gym that was not just operational, but thriving. "We are constantly adding classes, buying more equipment, hiring more trainers, and expanding our current footprint," he explains, describing the process as "a beautiful rush of nerves and excitement." He is glad to be back working with his clients face-to-face.

Born and raised in West Texas, Brice Collier is happily at home in Oklahoma. In addition to CrossFit, he loves dogs, sushi, coffee, his momma, and bow hunting - not necessarily in that order.

Jared Muse

Owner and Coach

Jared Muse - Owner, Coach and Director of Fun

jared@kodacrossfit.com

Jared Muse started doing CrossFit in 2009 and was immediately drawn to the mix of competitiveness and camaraderie. He values the friendships that develop from working through tough challenges together. Before coming to the sport, Jared played and taught golf professionally for ten years and also had a background in basketball, baseball, and track. He brings to CrossFit the same eye for detail that he used as a golf pro, helping his athletes make the adjustments they need in order to improve.

Jared's clients can expect a hard workout and a good time. As he explains it, "I want them to leave the gym smiling, no matter how tired their bodies may feel." In that spirit, he keeps classes fun, and constantly pushes his athletes to be their best. Jared also has a talent for persuading people to try new things. He loves celebrating with clients when they accomplish feats they did not know they could do. He also frequently pulls together groups to participate in local running events, especially events that benefit a good cause.

He is largely - or perhaps entirely - responsible for the color scheme at Koda CrossFit. Originally from Heavener, Oklahoma, Jared now lives in Edmond with his amazing and very adored wife, Mai, and their two dogs. He wants Koda CrossFit to grow into a fitness community with a positive impact throughout the Oklahoma City area.

Keep up with Jared and his journey to the Masters' Division, CrossFit Chronicles of a Masters Competitor.

Natalie Pulgini

Manager and Coach

Natalie Pulgini - Manager and Coach

natalie@kodacrossfitnative.com

Tre Benefield

Coach

Tre Benefield - Coach

tre@kodacrossfit.com

Tre started CrossFit shortly after being stationed at Tinker AFB in 2013. Bored of squatting alone in the cramped on base gym, he came to Koda looking for like-minded folks who strive to be better in all walks of life. "I knew there was something special here at Koda when I could still have a blast finishing last in every workout." "Every workout..." "For three months."

A former collegiate sprinter, specializing in the 100m, 200m and 4x100m relay, he knows firsthand the positive stimulus a little competition can provide. His athletic background is varied though; he's at home on the track, the court, the pitch or a mountain. Competing is important to Tre, big or small; he believes it's a great way to unlock the hidden potential in all of us.

In coaching, his favorite moments are watching someone click into a movement he's teaching or correcting. "Seeing someone figure it out is the best. You're literally watching the physical manifestation of their synapses firing in ways they weren't just a second ago."

For Tre, Koda IS CrossFit. It was his introduction and where he plans to continue growing.

"I like being associated with a group of people who are aware of their limits but refuse to let them be permanent. I love that every single day; each person that walks through the doors has the opportunity to earn a "win" by exerting just a bit more effort than yesterday."

Tre is passionate about quality movement, and through personal experience, knows that with repetition and time that quality movement will mold you into a better human.

Taylor Sanders

Coach

Taylor Sanders - Coach

taylor@kodacrossfitnative.com

I have always been very competitive! I enjoy fitness, being active and playing games. I'm a huge child! I love practicing skills and the sense of accomplishment I feel when I master them. I love lifting heavy things and feeling strong. My first CrossFit class was in 2012. I was hooked from day one! It's so fun. There are so many variables, it's always something new!

I started coaching at Koda in 2014 and I am grateful for every second. I look forward to the hours I get to spend at the gym and all the different people I get to be around. Helping them with their fitness goals and seeing their excitement when they achieve something makes me feel very happy.

Another reason why I do crossfit is because it makes everyday life that much easier. Like, walking up my stairs, carrying all 15 sacks of groceries in a one time, or walking around the zoo all day!

Lastly, I like to tell people it saved my life. Because it did. My appendix ruptured in 2015 and poisoned me for two days. My surgeon told me that because I came in so healthy, I probably lived a day longer than I should have. That's neat, to me. That my body is that tough.

CrossFit prepares you for life. I love it so much!

Doug Bridges

Coach

Doug Bridges - Coach

Shortly after moving to Oklahoma in 2012, Doug joined Koda CrossFit. He was looking for something to help him shed a few unwanted pounds and the local gym wasn’t cutting it. Growing up, Doug was involved with football, baseball, basketball, hockey and track, so the competitive nature of CrossFit kept him coming back. While Doug has never been a member at any CrossFit gym besides Koda, he knows it is the best fit for him because of the community and the constant push to improve that is provided at Koda.

Although he has been a member since 2012, Doug has only been coaching since 2016. When coach/owner, Jared Muse, asked if he would be interested in taking a CrossFit L1 course, he didn’t have to think twice. His answer was “Yes!” From that point forward, Doug has been extremely excited about coaching. “I look forward to the end of my day, when I get to head to the gym. Whether it be to coach or to workout myself, I always know I’m going to have a great time.”