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NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up Mobility Strength: Deadlift – 50% x 8 reps 60% x 6 reps 70% x 4 reps 80% x 2 reps 90% x 2 reps 2 minute rest between sets *If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics WOD 12 minute AMRAP of 9 Deadlifts (225/155#) […]

NOVA CrossFit, Wednesday, 8.10.2016, Springfield, VA

Dynamic Warm Up Mobility Strength 6 sets of: Shoulder Press x 2 reps Rest 2 minutes between sets WOD AMRAP for 8 minutes – 10 Pull-Ups 15 Shoulder to Overhead (95/65 lbs) 30 Double-Unders 4 Reasons You Struggle with Toes-to-Bar Written by Michele Vieux Oh the elusive toes-to-bar. It seems like such a straightforward movement […]