NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA Warm up "The Seven" With a partner, complete: 7 rounds for time of: 7 Handstand push-ups 7 Thrusters 135/95 7 Knees to elbows 7 Deadlifts 245/165 7…

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​​…