12 Commerce Drive Cranford NJ 07016...908-709-4200.

News / Events

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 

 

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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 

 

Repeat Plank Routine

We will keep you posted about the afternoon classes.  8:45/9:30am classes are on.

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Classes are On!

We will keep you posted about the afternoon classes.  8:45/9:30am classes are on.

CrossFit KOA is super excited to welcome Andrea Montalvo back to do an AgerBomb Workshop.

If you have been struggling with Double Unders, Handstand Push-ups or Bar Muscle-Ups or if you have them but want to become more proficient for the OPEN, this workshop is a must!

Date: January 27th 

Location: CrossFit KOA

Time: 11:00-2:30pm

$90

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Monday

7, 8:45, 9:30am

1:30, 4:15, 5:15, 6:15pm

Tuesday

Open Gym

7-11 a.m.

Regular Schedule the rest of the week

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Schedule for July 4th Week

Monday

7, 8:45, 9:30am

1:30, 4:15, 5:15, 6:15pm

Tuesday

Open Gym

7-11 a.m.

Regular Schedule the rest of the week

We will have Open Gym today from 4-6 p.m.  

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The morning classes are cancelled.  Please check back for the remaining classes.  

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Snow Update

The morning classes are cancelled.  Please check back for the remaining classes.  

No classes on Easter Sunday.

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Delayed opening - first class will be 1:30pm followed by the regular schedule.

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Here are the newest members of CrossFit KOA with Coach Joe as they start Foundations classes this week. Our Foundations program teaches the movements we use during our group classes. After Foundations they will move on to regular classes where coaches will continue to reinforce technique, help them scale workouts accordingly and push them so they can improve their conditioning and get stronger.

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New Members of CrossFit KOA

Here are the newest members of CrossFit KOA with Coach Joe as they start Foundations classes this week. Our Foundations program teaches the movements we use during our group classes. After Foundations they will move on to regular classes where coaches will continue to reinforce technique, help them scale workouts accordingly and push them so they can improve their conditioning and get stronger.

KOA Nation! Here's our schedule for the week:
Monday, Tuesday and Wednesday regular schedule. Thursday we will have the following classes:
5/6/7/8:45/9:30/1:30. Friday we will be closed and regular schedule on Saturday and Sunday. Happy New Year to all of you!

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New Year's Holiday Schedule

KOA Nation! Here's our schedule for the week:
Monday, Tuesday and Wednesday regular schedule. Thursday we will have the following classes:
5/6/7/8:45/9:30/1:30. Friday we will be closed and regular schedule on Saturday and Sunday. Happy New Year to all of you!

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