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Monday 5am - 8pm Tuesday 5am - 8pm Wednesday 5am - 8pm Thursday 5am - 8pm Friday 5am - 8pm Saturday 8am - 4pm Sunday 2pm - 6pm

Koa Strength And Fitness

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United States
Oak Ridge, TN
Koa Strength And Fitness

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o Locally Owned
o Personal Training
o Group Training
o Online Coaching
o Nutrition Coaching
o Yoga
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10/29/2026

💥 OAK RIDGE! WE'RE GIVING AWAY A WHOLE WEEK OF WORKOUTS! 💥

Yep. FREE. As in, put your wallet away! 😂

⭐️ November 2–6, we're opening our KoaFIT classes to anyone who wants to come see what Koa is all about!

Never worked out before? Come on.

Haven't worked out in 10 years? Come on.

Tired of telling yourself you'll start Monday? WELL...HERE'S YOUR MONDAY!! 😂

You don't need to be in shape. You don't need to know what you're doing. That's what our coaches are for!

Just show up, work hard, laugh a little, and see why we love this place so much.

📍 Koa Strength & Fitness | Oak Ridge

One week. Zero dollars. No excuses.

Comment FREE WEEK below and we'll get you the details!

And Koa members...TAG THAT FRIEND you've been trying to get through our doors! 👀💪

10/14/2026

☀️ Gooood morning from Koa!
Things are moving around here even when I'm quiet on the socials!

Are you an early bird or evening lifter? 👇

10/13/2026

Well, I've been pretty MIA on here lately. 😂

Not because things have been slow at Koa. Lord knows that's not the case. Ha! Life has just been busy and somewhere between running the gym, coaching, writing programs, taking care of my family, and everything else that comes with life, social media just keeps getting pushed to the bottom of my list.

And I hate that because there really is so much going on around here. So many things I've wanted to share, things we've been working on, and just the everyday happenings that make Koa what it is.

The truth is, I'm usually so caught up in what's happening right in front of me that I forget to share it. I'll think, "Oh, I need to post that!" and then six hours later I can't even remember my name. 😂

So I'm going to try to do a better job of showing up on here. I want to share more of what we're doing at Koa, why we train the way we do, and probably some of the ridiculous things that happen around here because there's certainly no shortage of those.

I'm not making any promises that I'll suddenly become consistent with social media. Apparently running a gym and remembering to post on Facebook require two completely different skill sets. Ha!

But we're still here, still working hard, and still doing what we set out to do.

Stronger Bodies. Transformed Lives. 🌺

10/01/2026

🎃October 2026🎃
Apex Total Family Fitness
Next Level Performance

09/29/2026

Koa Barbell Bash

• MOCK POWERLIFTING MEET •

SATURDAY • DECEMBER 5, 2026
Lifting begins at 10:00 AM

LOCATION:
Koa Strength and Fitness
697 Emory Valley Rd Ste D
Oak Ridge, TN 37830

Come test your strength, learn how a powerlifting meet works, and have some fun with your Koa Barbell Club crew!

This is an unsanctioned mock meet — perfect for first-time competitors, experienced lifters who want some platform practice, or anyone who just wants to see what they can do!

ENTRY IS FREE!*
Competitors must have an active Koa Barbell Club membership.*

IMPORTANT DATES

Sign-Up Deadline: October 10, 2026
Meet Day: December 5, 2026
Weigh-Ins: 8:00–9:00 AM
Lifting Begins: 10:00 AM

THE LIFTS
SQUAT • BENCH • DEADLIFT

Each lifter will have 3 attempts at each lift.

A FEW MEET RULES
• Commands will be used for all three lifts.
• Standard powerlifting rules will be followed so you can learn what to expect at a real meet.
• No straps allowed on deadlift.
• Weigh-ins are required the morning of the meet.
• Most importantly — this is a MOCK meet. Come ready to learn, lift heavy, cheer each other on and HAVE FUN!

WANT IN?
We need to know by OCTOBER 10!

Koa Strength and Fitness
Strong people. Strong community.

09/10/2026

Tonight is a bittersweet one for our Koa family. 💛

Tonight will be Coach Amelia’s final yoga class with Koa at Next Level Performance.

Amelia has accepted an internship in Knoxville beginning later this month, and while that means her Thursday evenings with us are coming to an end, we are SO excited for her and this next chapter!

Amelia, thank you for the time, energy, and heart you’ve poured into Koa and into the people who have shown up for your classes each week. Thank you for giving our people a space to slow down, breathe, stretch, move…and probably realize just how NOT flexible they actually are. 😂

I’m always grateful for people who come into Koa and truly care about what they’re doing and the people they’re doing it for. Amelia has been one of those people. She has been such an easy person to work with, and I’m genuinely grateful that she chose to share her time and talents with us.

I hate to see her go, but I sure can’t be sad about the reason. She’s moving forward, growing, and taking on a new opportunity. That’s something worth celebrating!

📍 Next Level Performance
🗓 Tonight — Thursday, September 10
🧘‍♀️ Amelia’s final Koa Yoga class

We’re going to miss you, Amelia! Thank you for being part of our little Koa family. Now go do big things. 💛🌺

09/09/2026

🎉 ONE YEAR AT APEX! 🎉

One year ago today, Koa officially made its way to Wartburg and started offering group training at Apex.

When we started this little partnership, I really didn’t know exactly what it would become. I just knew we had an opportunity to bring what we do at Koa to another community and I was excited to see where it went.

A whole year later, I’m just really, really grateful.
Grateful to Apex for opening their doors to us. Grateful for every person who took a chance on us, walked through those doors, picked up a weight, tried something new, got stronger, laughed with us, sweated with us, and kept coming back.
And I absolutely have to brag on Coach Christina, Nate, and Coach Jana. ❤️

These three have been such a big part of making Koa at Apex work. They’ve loved on this group, encouraged them, challenged them, welcomed new faces, and helped create the kind of community that I hoped we could build in Wartburg. It takes people who genuinely care about PEOPLE to make something like this work—and these three do. I’m incredibly thankful for them and for the way they represent Koa.

Koa has never just been about workouts. It’s about people. It’s about community. It’s about having a place where you’re known, encouraged, challenged…and maybe occasionally questioning your life choices halfway through the workout. 😂

Apex Total Family Fitness, thank you for letting us bring a little piece of Koa your way.

Happy ONE YEAR to Koa at Apex! 🌺💪
Here’s to year TWO. ❤️

09/04/2026

Last week, our oldest Koa member turned 80 years old. 🎉

And if you know Mark, you know simply saying “Happy Birthday” isn't nearly enough.

Mark started personal training with me back in 2024 and has been a staple at Koa ever since. He is truly one of those people you just want to sit down and listen to. He has stories upon stories from a life that has taken him all over the world, and I could listen to them all day.

His sport of choice is running…although I'm not sure Mark would actually call it his “choice.” 😂 Long-distance running might be the thing he loves to hate most. But this man has run the Boston Marathon and was actually there in 2013, the year of the bombing. Just one of many experiences tucked into 80 years of a pretty incredible life.

Mark also loves trivia. And jokes. And quotes. This man has a quote for EVERYTHING. I swear sometimes I think Mark made the Einstein quotes before Einstein did. 😂

Somewhere along the way, our training sessions became as much about exercising my brain as his body.
For a while, we had a word challenge. We'd each show up with a word, spell it, use it in a sentence, and try to stump the other person with something they'd never heard before.

Then came the challenge of bringing in a fact the other person didn't already know.
Do you know how HARD it is to tell this man something he doesn't know?!

He keeps me on my toes. He makes me laugh. He challenges me to learn. He has single-handedly brought 60s music back into heavy rotation at Koa, and somewhere between the running stories, world travels, trivia, jokes, quotes, obscure vocabulary and workouts, he has become a really special part of this place.

There are people you meet through your work who remind you what a privilege it is to do what you do.
Mark is one of those people for me.
I'm genuinely so grateful our paths crossed and that Koa gets to be a little piece of his story.

Happy 80th birthday, Mark! ❤️

Here's to more miles, more stories, more words I can't define, more facts I can't use because you already know them, more jokes I've probably already heard…and plenty more 60s music at Koa.

09/03/2026

Members!

Don’t forget to check the Schedule/Event tab in your Koa app!

We have several fun things coming up that you don’t want to miss:

🇺🇸 Special Labor Day Workout
🥾 Mt. LeConte Hike
🏃‍♀️ Secret City 5K

All the details and sign-ups can be found in the app. Please check the event tab regularly and RSVP for anything you plan to attend. This helps us prepare and ensures you receive any important updates or changes.

We love doing more than just working out together. Come join us outside the gym, too! 🌺

09/01/2026

The August Mighty Members are HERE! 🔥☀️

August was HOT...but apparently not hot enough to keep this crew from showing up. 😂

One of my favorite things about Koa is watching consistency become a habit.

The Mighty Members Club isn't about being the strongest, the fastest, or the fittest. It's about showing up...again and again...especially on the days you don't feel like it.

Every month, members who complete 12+ workouts earn that month's exclusive Mighty Member sticker. They're never for sale. They're earned. 💪

Every sticker tells a story, and every name below earned theirs one workout at a time.

🔥 August Mighty Members
- Karen B. - Derick B. - Mary C. - Jessica F. - Terry F. - Lance G. - Stephanie G. - Sarah H. - Michael J. - Vivian J. - Carrie M. - April M. - Wes M. - Christina M. - Nate M. - Audi M. - Kristie P. - Adam P. - Hannah P. - Barbara P. - Danya P. - Rhonda R. - Amanda S. - Liz S. - Melissa S. - Kimberly S. - Ashley Th. - Jenny T. - Sharon T. - Josee T. - Kristi W. -

🏆 Milestone Check-ins:

🔥 100+
- Angela A. - Veronica A. - Julie B. - Scott B. - Karen B. - Sydney B. - Gina B. - Shannon D. - Tyler G. - Stephanie G. -Barbara H. - Susanna H. - Jana H. - Thomas J. - Melody K. - Calie L. - Audi M. - Barbara P. - Amy R. - Jeff R. - Mary R. - Mike T. - Tony T. - Josee T. - Melanie W. -

🔥 200+
- Derick B. - Melanie C. - Lauren C. - Emily F. - Jessica F. - Vivian J. - Lichelle M. - Carrie M. - Wes M. - Nate M. - Jacob N. - Kristie P. - Adam P. - Danya P. - Rhonda R. - Amanda S. - Madison S. - Ashley Ta. - Sharon T. - Stacey T. -Kristi W. -

🔥 300+
- Terry F. - April M. - Christina M. - Paige N. - Hannah P. - Liz S. - Melissa S. - Kimberly S. - Ashley Th. -

🔥 400+
- Mary C. -

🔥 500+
- Michael J. -

👏 Congratulations to every single one of you! Your consistency is inspiring, and it doesn't go unnoticed.

❤️ This month's sticker features Pete!

August is Pete's birthday month, so obviously we couldn't pass up the opportunity to make him officially Hotter Than August. 😂
Happy birthday month, Pete! 🔥🍉

Now... who's earning the September sticker? 👀💪

Address

697 Emory Valley Road Ste. D
Oak Ridge, TN
37830

Opening Hours

Monday	5am - 8pm
Tuesday	5am - 8pm
Wednesday	5am - 8pm
Thursday	5am - 8pm
Friday	5am - 8pm
Saturday	8am - 4pm
Sunday	2pm - 6pm

Telephone

+18654045200

Website

https://linktr.ee/KoaStrengthandFitness, http://www.koafit.co/

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