12 Commerce Drive Cranford NJ 07016...908-709-4200
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!
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
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
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
The morning classes are cancelled. Please check back for the remaining classes.
Delayed opening - first class will be 1:30pm followed by the regular schedule.