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

News / Events

  

Attention KOA NATION: We are forming a KOA Competition Team. There will be additional time slots for these athletes to do all of their supplemental work that is required to get to the next level with the goal being Regionals. The time slots will be 10:30am - 12pm on Monday, Tuesday, Wednesday and Friday as well as Monday, Tuesday and Wednesday nights from 7:45-9. These classes will not take away from any scheduled classes we currently offer including the barbell classes on Monday and Tuesday. You must meet the requirements to participate in the class.

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KOA Competition Team

Attention KOA NATION: We are forming a KOA Competition Team. There will be additional time slots for these athletes to do all of their supplemental work that is required to get to the next level with the goal being Regionals. The time slots will be 10:30am - 12pm on Monday, Tuesday, Wednesday and Friday as well as Monday, Tuesday and Wednesday nights from 7:45-9. These classes will not take away from any scheduled classes we currently offer including the barbell classes on Monday and Tuesday. You must meet the requirements to participate in the class. The requirements will be posted in the front gym by the PR Bell. If you have any questions, please email josh@crossfitkoa.com. If you meet the requirements and would like to participate please email Josh to be added to the list.

We added two more class times to the schedule. We now offer a 5am class on Monday and Wednesday.

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New classes added

We added two more class times to the schedule. We now offer a 5am class on Monday and Wednesday.

We will have a free yoga session this Thursday (October 10th) after the 9:30am class. The session will start at 10:45am and will be taught by Ashley Quinn, owner of Liquid Bliss Yoga in LBI. Bring your yoga mat if you have one.

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Free Yoga Session

We will have a free yoga session this Thursday (October 10th) after the 9:30am class. The session will start at 10:45am and will be taught by Ashley Quinn, owner of Liquid Bliss Yoga in LBI. Bring your yoga mat if you have one.

There have been a few questions regarding Barbells for Boobs, specifically regarding donations and sign ups. To participate you do NOT need to sign up on their website. We will put out a sign up sheet in the gym this weekend for those that want to participate. We will try to start the first heat around 10:30am on 10/12. Partners should plan on using the same equipment for heavy Helen and heavy Grace. Helen will include heavier KBS and c2b pullups, Grace will also be scaled up.
 

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Barbells For Boobs

There have been a few questions regarding Barbells for Boobs, specifically regarding donations and sign ups. To participate you do NOT need to sign up on their website. We will put out a sign up sheet in the gym this weekend for those that want to participate. We will try to start the first heat around 10:30am on 10/12. Partners should plan on using the same equipment for heavy Helen and heavy Grace. Helen will include heavier KBS and c2b pullups, Grace will also be scaled up.
 
If you wish to raise money click on the link below then click on the pink button that says "join team". You can then raise money for the cause Or you can follow the same steps but just make a donation. Click on the pink "donate now" button or scroll down to see the KOA team members and make a donation to their fundraising page.
CrossFit KOA Team Page
 

On October 12th CrossFit KOA will once again host a Barbells for Boobs event. This is a CrossFit iniative where we raise money in support of Mammograms in Action. More info to come regarding the event.  Click here to donate on the CrossFit KOA Team Page.

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Starting the week of 9/9 we will be adding some skill work sessions. Mondays from 7:45pm-8:15pm we will be working on the snatch in the back gym, Tuesday will be the clean and jerk and Wednesday will be mobility. On Saturday's at 10am Marissa will be running a gymnastics session.

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New Skill Sessions

Starting the week of 9/9 we will be adding some skill work sessions. Mondays from 7:45pm-8:15pm we will be working on the snatch in the back gym, Tuesday will be the clean and jerk and Wednesday will be mobility. On Saturday's at 10am Marissa will be running a gymnastics session.

The following is the Crossfit KOA Pledge (posted on the wall in the Original Gym). It goes back to when KOA Nation was first started in Josh and Rachel's garage when Josh, Steve and I were still envisioning our KOA Nation dream. Josh used to have members sign the pledge, but that became impossible as we grew. In my opinion, the Pledge is great advise on how to approach life inside and outside of the KOA Nation gym. I thought it was time to get it posted here so that we can all reflect on its message.

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Crossfit KOA Pledge

The following is the Crossfit KOA Pledge (posted on the wall in the Original Gym). It goes back to when KOA Nation was first started in Josh and Rachel's garage when Josh, Steve and I were still envisioning our KOA Nation dream. Josh used to have members sign the pledge, but that became impossible as we grew. In my opinion, the Pledge is great advise on how to approach life inside and outside of the KOA Nation gym. I thought it was time to get it posted here so that we can all reflect on its message. Crossfit KOA has grown a lot in the past 2 and a half plus years, but we continue to strive to coach and live by these principles.
Tom
 
CROSSFIT KOA PLEDGE

  1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best I can.
  2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
  3. If I can run I run, if I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
  4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
  5. I may puke. I may cry. But I will not quit. EVER.
  6. I NEVER cheat. There is no honor in cheating. What joy can there be in a victory I did not win?
  7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.
  8. I understand the value of the push-up, the pull-up, the sit-up, the squat, the clean & jerk, the snatch, and the deadlift.
  9. I will give everything I have, and then I will find more within myself.
  10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US every day. I will leave the crying to them and I will soldier on.
  11. I will bite off challenges, spit out results, and beg for more.

 
Author: Unknown

The Cranford Firecracker 4 Miler will once again take place on July 4th. KOA Nation was well represented in 2012 and we hope to see even more of you at this year's race.
July 4th, 2013 -
Nomahegan Park - Cranford, NJ
 NEW START TIMES
Fun Run: 8:30am start
Four Miler: 9:0am start
 Click here to register.

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Firecracker 4 Miler

The Cranford Firecracker 4 Miler will once again take place on July 4th. KOA Nation was well represented in 2012 and we hope to see even more of you at this year's race.
July 4th, 2013 -
Nomahegan Park - Cranford, NJ
 NEW START TIMES
Fun Run: 8:30am start
Four Miler: 9:0am start
 Click here to register.

Change in time for Memorial Day Murph - due to the parade in town the gym will open at 10:30am.

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Memorial Day Murph

Change in time for Memorial Day Murph - due to the parade in town the gym will open at 10:30am.

Hey KOA. There will be ONE WOD at 10 am Next Monday - Memorial Day (which is the day we honor / remember the men and women who have died serving our country in the US Armed Forces). The WOD will be Murph - in memory of Lt. Michael Murphy the first hero WOD was in memory of him. We hope to see you at ten on Monday. Here's a little story about How Murph died: 

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Memorial Day Murph

Hey KOA. There will be ONE WOD at 10 am Next Monday - Memorial Day (which is the day we honor / remember the men and women who have died serving our country in the US Armed Forces). The WOD will be Murph - in memory of Lt. Michael Murphy the first hero WOD was in memory of him. We hope to see you at ten on Monday. Here's a little story about How Murph died: 

On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed
by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked
into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly
requested reinforcements

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied
himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements
had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.
Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue.
Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocketpropelled
grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to
continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those
killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthumously
awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were
brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit
of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.
This was written by Russell Berger CrossFit Hunstville"

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