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

News / Events

Thursday- 9:30am only
Friday- 7:00am
8:45am women's class
9:30am
4:15pm
5:15pm
6:15pm
open gym is 5:15 pm-7:15 pm

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Thanksgiving Schedule

Thursday- 9:30am only
Friday- 7:00am
8:45am women's class
9:30am
4:15pm
5:15pm
6:15pm
open gym is 5:15 pm-7:15 pm

Active Release Technique/Mobility Sessions
Brought to you by Crossfit KOA in conjunction with McGowan Chiropractic
As a service to loyal KOA members Dr. Matt McGowan D.C. will be scheduling Active Release Technique (ART) sessions to help you continue to improve in the world of Crossfit.  Dr. Matt will be coming to Crossfit KOA once a month to treat anyone interested in improving his or her mobility, increasing performance, or eliminating pain. 

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Active Release Technique now available at CrossFit KOA

Active Release Technique/Mobility Sessions
Brought to you by Crossfit KOA in conjunction with McGowan Chiropractic
As a service to loyal KOA members Dr. Matt McGowan D.C. will be scheduling Active Release Technique (ART) sessions to help you continue to improve in the world of Crossfit.  Dr. Matt will be coming to Crossfit KOA once a month to treat anyone interested in improving his or her mobility, increasing performance, or eliminating pain. 
ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.  ART has also been proven to increase mobility and flexibility at a rapid rate. 
Each session will consist of a quick history of the problem or concern followed by treatment using Active Release Technique.  Often the patient will be given some exercises or stretches to be followed up with on their own at home.  The treatment is comfortable, best described as a combination of a stretch and massage at the same time.  Often patients will feel instant improvement even after one session.
Hours will be scheduled one Saturday per month from 8:30am to 12pm.
First hours will be this Saturday, November 22nd at 8:30am
Cost for each session will be $50.00.  Cash, check, or credit cards are all accepted.
Appointments can be scheduled by going to https://mcgowanchiropractic.acuityscheduling.com/
You can reach Dr. McGowan for any questions through email at:  mcgowanchiropractic@gmail.com
**Scheduling is for individual sessions of soft tissue mobility work using protocols of the Active Release Technique.  These sessions are designed to be for soft tissue and mobility work only; if you wish to have Chiropractic Treatment you would have to see Dr. Matt in office at:
 Core Therapies, 17 Hanover Rd, Bldg. 300, Florham Park NJ 07932 

Thanks to everyone who participated in and donated to our Barbells For Boobs event. This event raises money for Mammograms in Action and KOA Nation raised over $5,800. It was a great turnout by an incredible group of people. 
HipNewJersey.com attended on our event and produced a story about the great work our members do. Thanks to all of you!
Check out the Hip New Jersey story here.

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KOA Nation Featured On HipNewJersey.com

Thanks to everyone who participated in and donated to our Barbells For Boobs event. This event raises money for Mammograms in Action and KOA Nation raised over $5,800. It was a great turnout by an incredible group of people. 
HipNewJersey.com attended on our event and produced a story about the great work our members do. Thanks to all of you!
Check out the Hip New Jersey story here.

Less than a week away for our Barbells for Boobs partner workout which raises money for Mammograms In Action. Currently KOA Nation has raised over $2,900. Currently we are 67 out of 752 participating CrossFit gyms. Sign up for the event at the front desk. It is okay if you don't have a partner. If you are new or don't have a partner sign up and we will find you a partner. You don't have to donate to participate but if you want to donate or joint the KOA team as a fundraiser click on the link.

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Barbells for Boobs

Less than a week away for our Barbells for Boobs partner workout which raises money for Mammograms In Action. Currently KOA Nation has raised over $2,900. Currently we are 67 out of 752 participating CrossFit gyms. Sign up for the event at the front desk. It is okay if you don't have a partner. If you are new or don't have a partner sign up and we will find you a partner. You don't have to donate to participate but if you want to donate or joint the KOA team as a fundraiser click on the link. You can donate to any of the individual fundraiser pages on the KOA team.

The 2014 Barbells for Boobs fundraiser will take place on Saturday, October 11th.  This is a partner workout and the weight used can be scaled both up and down so sign up and come in and have some fun. Dont' worry if you don't have a partner or are new and don't know who to partner with. Sign up and we will find you a partner. There is a sign up sheet at the front desk.  
You don't have to donate to participate but if you would like to click on the link below to donate or to join the KOA fundraising team.

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Barbells for Boobs 2014

The 2014 Barbells for Boobs fundraiser will take place on Saturday, October 11th.  This is a partner workout and the weight used can be scaled both up and down so sign up and come in and have some fun. Dont' worry if you don't have a partner or are new and don't know who to partner with. Sign up and we will find you a partner. There is a sign up sheet at the front desk.  
You don't have to donate to participate but if you would like to click on the link below to donate or to join the KOA fundraising team.
Click here to donate or fundraise
Barbells For Boobs raises money for Mammograms in Action. Last year the members of KOA Nation raised over $5,000.  Each team of 2 will take on CrossFit workouts Helen and Grace back to back. The first heat will be approx 10:30/10:45am.

The women's class will move from 10:45am to 8:45am effecitve Monday, September 22nd. The class runs from 8:45am-9:30am.

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CrossFit Kids will be starting on Monday, September 15th. The classes will be Monday and Wednesday each week. The 3:30-4:00 class will be for kids 5-7 and the 4:00-4:45 class will be for kids 8-12. If you plan on attending, please email josh@crossfitkoa.com. Have a great day!

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KOA Kids Class Update

CrossFit Kids will be starting on Monday, September 15th. The classes will be Monday and Wednesday each week. The 3:30-4:00 class will be for kids 5-7 and the 4:00-4:45 class will be for kids 8-12. If you plan on attending, please email josh@crossfitkoa.com. Have a great day!

KOA Kids classes will resume the week of 9/15. We will also offer a new women's only class from 10:45-11:30am starting the same week. The women's only class will be on Monday, Wednesday and Friday. The format for this class and the WOD will be different than the workouts scheduled for the CrossFit classes.  

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KOA Kids and a New Women's Only Class

KOA Kids classes will resume the week of 9/15. We will also offer a new women's only class from 10:45-11:30am starting the same week. The women's only class will be on Monday, Wednesday and Friday. The format for this class and the WOD will be different than the workouts scheduled for the CrossFit classes.  

Just a reminder to sign up for our partner workout on Saturday, September 6th. The sign up sheet is at the front desk. Don't worry if you don't have a partner or if you are brand new to CrossFit KOA , sign up and we will find you a partner. This is a great way to catch up with people you haven't seen in awhile and meet new people. The WOD's will be announced shortly and can be scaled for all members. Food and drink will be served afterwards.

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September 6th Partner Workout

Just a reminder to sign up for our partner workout on Saturday, September 6th. The sign up sheet is at the front desk. Don't worry if you don't have a partner or if you are brand new to CrossFit KOA , sign up and we will find you a partner. This is a great way to catch up with people you haven't seen in awhile and meet new people. The WOD's will be announced shortly and can be scaled for all members. Food and drink will be served afterwards.

Mark your calendar as we will host a Barbells For Boobs Fundraiser on Saturday, October 11th. Last year KOA Nation raised over $5,000 and we want to eclipse that number this year. Once again it will be a partner WOD. You do not have to donate or sign up on the site to participate but if you want to donate or fundraise the link is below. If you sign up or just donate be sure to join the CrossFit KOA team. We will put up a sign up sheet in the gym shortly.
Click here to start fundraising or to donate.

read more

2014 Barbells for Boobs

Mark your calendar as we will host a Barbells For Boobs Fundraiser on Saturday, October 11th. Last year KOA Nation raised over $5,000 and we want to eclipse that number this year. Once again it will be a partner WOD. You do not have to donate or sign up on the site to participate but if you want to donate or fundraise the link is below. If you sign up or just donate be sure to join the CrossFit KOA team. We will put up a sign up sheet in the gym shortly.
Click here to start fundraising or to donate.

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