NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA Warm up Skill: 10​​ Minutes​​ Handstand​​ Skill​​ Work​​ (Wall​​walk,​​Handstand​​hold,​​ Handstand​​ walk) ​​​​​​​​​​ *Progress​​…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA Warm up Strength: Overhead​​ Squat​​ 3x5 ​​​​​​​​​​ *1​​ second​​ hold​​ in​​ bottom​​ of​​ squat Metcon: AMRAP​​…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA Warm up Skill: ​​​​​​​​ 10​​ Minutes​​ Rope​​ Climbs​​ Skill​​ Work Metcon: ​​​​​​​​​​ 4​​…

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA Warm up Strength: ​​​​​​​​​​​​​​ Take​​ 15​​ minutes​​ to​​ build​​ to​​ a​​ heavy:​​ 2​​…

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA Warm up Strength: Hip Extensions: 4x10 Metcon: 4 Rounds For Time: 12 Chest to Bar Pull-ups 12 Dips 20 Abmat Sit-ups *12 minute timecap