Entries by Coach

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.11.2017

NOVA Strength & Conditioning, NOVA CrossFit, Friday, 08.11.2017 Friday Warm Up Mobility Core Conditioning Every 2 minutes for 4 rounds: 30 seconds hollow rock 30 seconds superman hold WOD For time: 40 deadlifts (155/105) 40 double unders 40 wall ball (20/14) 40 double unders 40 hand release push ups 40 double unders 40 pull ups […]

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.10.2017

Transition from Bootcamp to CrossFit by Coach Rachel Paddayuman Before finding NOVA, I thought I was in pretty good shape. I went to the gym 3-4 times a week, did cardio kickboxing, and played flag football. After doing this for years I wanted to try something new, something exciting that I’ve never tried before. Thank […]

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 08.09.2017

Scarleth has been a member with us for over a year now and she has created a blog which speaks about her inspiring fitness journey in order to help others reach their goals. Scarleth started as a boot camper, transitioned into crossfit and has been kicking butt over the past few months! She just competed […]

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.08.2017

Luray Mud Run, September 30th, 2017 Sign up for Team NOVA Strength & Conditioning!       NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 08.08.2017 Tuesday Warm Up Mobility Skill/Strength Review the power clean and work up to a heavy double WOD For time: 800 run 100 overhead plated sit ups (45/35) 75 burpees 50 […]

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017 Monday Warm Up Mobility Strength Every 45 seconds for 8 rounds: 2 back squats *use around 50-60% of your max, go fast and hard with each rep and set WOD Tabata Mash Up Box jumps (24/20) Russian kettlebell swings (70/53) Barbell thrusters (75/55) One round is 20 […]