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
20

tue
21

wed
22

thu
23

fri
24

sat
25

sun
26

WOD:

3 Rounds for Time

800m run

1 Round of "Barbara"

* 1 Round of "Barbara" is:

Pull ups x 20

Push ups x 30

Sit ups x 40

Squats x 50

What's new?

View Blog Archive »