NOVA CrossFit, Wednesday, 05.04.2016, Springfield, VA

Join us on June 11th for fitness and fun.  We will be having a mini CrossFit competition and BBQ.  $20/team or $10 for individual and we will put you on a team.


Don’t be shy because this is truly for all levels.


Let Mike Miller know you are ready to strut you stuff and throw that barbell up.


Loads of fun and experience happening right here!!


Dynamic Warm Up



Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps (AHAP)
Mixed-Grip Strict Pull-Ups x 6-8 reps


Three rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Pull Ups

Extra Credit:

Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

NOVA CrossFit, Tuesday, 05.03.16, Springfield, VA

3 sets of:
Supine Ring Rows x 10 reps (nice and controlled up and down)
Rest 30 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

Every 2 minutes, for 20 minutes (10 sets):
10 Russian Kettlebell Swings (heavy)
10 Hand-Release Push-Ups

NOVA CrossFit, Monday, 05.02.2016

Dynamic Warm Up



Snatch: 6sx2r

Complete 5 rounds
30 seconds on 30 seconds off
Deadlift (225/155)

So 30 seconds of DL, then rest, then 30 seconds of burpees followed by rest x 5 rounds