8 Eastman Street Cranford NJ 07016...908-272-7400

Afraid to join because you can’t do a pull up, box jump or you have never lifted weights before. No worries, all workouts and movements can be scaled for anyone based on your fitness level. Watch our coaches demonstrate how we can scale workouts and movements.

KOA Nation News

Classes cancelled for today 1/4/2018

Just drove home from the 9:30 class. Roads are a mess!  Be safe and stay home!  Use this time to mobilize and recover. Grab a foam roller, lacrosse ball or stick and get ready for tomorrow’s Cleans!  If you are really itching to get a wod in after you shovel, try this one:

:30 Plank on hands

:30 side plank (left)

:30 side plank (right)

:30 plank on elbows

Repeat without coming down or resting 

 

Then

 

5 rounds of

10 Burpees

10 v-ups

10 squat jumps

 

Then