CrossFit KOA

CrossFit KOA located in Cranford, NJ  uses  high intensity, functional training to help our clients achieve their fitness goals.  Our WODS (workout of the day) utilize short high intensity workouts combining strength training, cardio and basic gymnastic moves.  (read more)

Workout of the Day

mon
23

tue
24

wed
25

thu
26

fri
27

sat
28

sun
29

A special shout out to everyone who competed last weekend in the Masters Competition.  Defnitely so proud of all of you!  When you were all going through Foundations, or enduring your first WOD, did you ever think you would be competing one day?? The instant you signed up to take part in the event, you had ALL already WON. 

This picture, I believe, says it all.  Pete battling through the final WOD, finishing just in time, with the entire gym cheering him on.  Epic.

Warm up / Mobilty

Then:

3 Rounds for time:

400m run

20/14# Wall Ball  x 30

Sit ups  x 30

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