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

News / Events

4:15, 5:15, 6:15pm classes are on. The 7:15 and 8:15 pm classes are cancelled. Be safe out there!

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We will be open tomorrow morning for the 5/6/7 am classes. From there we will assess the weather and let you know what hours we will be open.

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Snow Alert for 2/12/2019

We will be open tomorrow morning for the 5/6/7 am classes. From there we will assess the weather and let you know what hours we will be open.

Register Now for our 3rd Annual Naughty or Nice Fundraiser!  Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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Naughty or Nice 2018

Register Now for our 3rd Annual Naughty or Nice Fundraiser!  Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

https://www.boxtribetracker.com/2798/reg/

 

We are back to our regular schedule. The snow won’t keep Coach Alex from making it to the 5am!

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Come this Saturday to Throwdown with fellow KOA members in 18.5, have a Potluck lunch and support a great cause. 

 

World Vision focuses on providing clean water and sanitation to every man, woman and child in the most vulnerable and hard to reach places. 

 

The KOA community has always stepped up to support many organizations such as Barbells for Boobs, Girls on the Run, Naughty or Nice and the Giving Tree. Let’s rally together to make a difference!  $50 provides clean water to one person for a full year. It only takes 5 people giving $10 to save a life!

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18.5 This Saturday!

Come this Saturday to Throwdown with fellow KOA members in 18.5, have a Potluck lunch and support a great cause. 

 

World Vision focuses on providing clean water and sanitation to every man, woman and child in the most vulnerable and hard to reach places. 

 

The KOA community has always stepped up to support many organizations such as Barbells for Boobs, Girls on the Run, Naughty or Nice and the Giving Tree. Let’s rally together to make a difference!  $50 provides clean water to one person for a full year. It only takes 5 people giving $10 to save a life!

Our first class will be at 8:45am on Thursday. Please bring a dry pair of sneakers to wod in to keep the gym floor dry. Thank you. 

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1:30 will be the last class of the day.  Here’s your home WOD if you don’t make it in. 

 

1. Warm-up

        10 of the following

        Air Squats

        Spider-Man’s 

        Lunges

        Side Lunges

        Scorpions 

 

2. Planks 1:00 on/:30 Rest (top to bottom 2x through)

       Push-up Position

       Left Elbow

       Right Elbow

       Both Elbows

 

3. 10—>1 by 1 Ladder of 

        Mountain Climbers each leg

        Burpees

        Squat Jumps

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Closing Early

1:30 will be the last class of the day.  Here’s your home WOD if you don’t make it in. 

 

1. Warm-up

        10 of the following

        Air Squats

        Spider-Man’s 

        Lunges

        Side Lunges

        Scorpions 

 

2. Planks 1:00 on/:30 Rest (top to bottom 2x through)

       Push-up Position

       Left Elbow

       Right Elbow

       Both Elbows

 

3. 10—>1 by 1 Ladder of 

        Mountain Climbers each leg

        Burpees

        Squat Jumps

        Russian Twists

        Push-ups

 

So far this storm is a bust. All classes are on. If anything changes, we will let you know. 

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Classes are On

So far this storm is a bust. All classes are on. If anything changes, we will let you know. 

We will be open for the 5/6/7 am classes.  Please check back for updates for the remaining classes.

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Please head over to https://tinyurl.com/KOAfeedback to take our short member survey. We value your thoughts and opinions and will use them to make the athlete experience better. Your honest and open comments are very much appreciated!

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Member Feedback

Please head over to https://tinyurl.com/KOAfeedback to take our short member survey. We value your thoughts and opinions and will use them to make the athlete experience better. Your honest and open comments are very much appreciated!

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