Do you know these common myths about creatine?

Creatine Supplementation, Part 1.  Myths about Creatine

Creatine use among athletes is widespread.  Much is known about creatine, as it has been extensively studied and published in scientific literature.  Despite the vast wealth of knowledge out there on creatine, there remains much confusion among the general public on what creatine is and the effects of supplementation.  Here are three of the biggest myths out there about creatine.

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NOVA's Ultra Supreme Reverse Hyper

The Reverse Hyper

The latest piece of equipment added to the NOVA Strength & Conditioning gym is the Reverse Hyper. The Reverse Hyper is the only real way to safely train the spinal erectors under load through a full range of motion, because it actively decompresses the spine under load. Most other lower back/hip exercises can only safely work the spinal erectors statically, because of compressive forces that can turn into dangerous shear forces when bending/twisting are involved. Read more

Athlete Spotlight Charlotte Mace

Athlete Spotlight: Charlotte Mace

You’ve seen Charlotte shrinking and gaining strength over the past several months!  We were all compelled by her efforts and wanted to get the scoop on all things Charlotte!

How long have you been CrossFitting?
I started CrossFit a little over 2 years ago, but I have probably only been doing it for a year and a half.  A couple months after I initially started I was in a car accident and ended up breaking my arm.  Unfortunately the injury required surgery, so I was out of commission for approximately 6 months.  Once the doctor cleared me though I was at the box the next day!

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NovaStrong Crossfit Training

NOVA Strongman competes!

NOVA Strongman burst into 2014 with a strong showing at Brute Strength’s Strongest Man/Woman contest on January 4th in Norfolk. After 5 events and a full day of tough competition, four NOVA S&C athletes were podium finishers. NOVA’s arsenal of strongman equipment along with these athletes dedicated training allowed all all four athletes to finish on the podium. The one day contest tested athletes in  5 tough events: the Fingal Finger/Tire Flip, Conan’s Wheel, Duckwalk/Powerstairs, Axle or Yoke Press, and Atlas Stones.
This was Caroline Chabolla and Sarah Ellis’s first Strongwoman competition! Their dedicated training allowed them to perform like veterans, taking 3rd and 2nd in the Women’s Open Lightweight Division. Congratulations ladies for a successful debut.
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NOVA’s Strongest Woman

Mark your calendars!   We are thrilled to announce that registration is open for NOVA’s Strongest Woman! The action starts at 10am on March 22nd!





Divisions: Light Weight Novice (<140), Heavy Weight Novice (141+), Light Weight Open (<140), Middle Weight Open (141-165), HeavyWeight Open (166+)  (NAS membership required of all contestants)



1.     Pressing Medley: Log (8”), Axle (C&P), DB (one arm), Barbell (C&P) – for time

–       75 second time cap

–       must be done in order

–       equipment allowed: belts, wrist wraps, elbow sleeves, knee sleeves, chalk

LWN: 85#, 95#, 40#, 105# HWN: 105#, 115#, 50#, 115# LW: 105#, 115#, 50#, 115# MW: 120#, 130#, 60#, 130# HW: 135#, 145#, 70#, 145#

2.     Car Deadlift – max reps in 60 seconds

–       no suits allowed

–       wait for down command

–       equipment allowed: wrist straps, knee sleeves, elbow sleeves, chalk, belt

All weight classes: TBD

3.     Yoke walk – 120’ for time (walk 60’ repick walk back 60’)

–       60 second time cap

–       equipment allowed: belt, knee sleeves, elbow sleeves, wrist wraps, chalk

–       one drop (in addition to the repick) allowed

–       2 second slide penalty

LWN: 200# HWN: 330# LW: 330# MW: 380# HW: 430#

4.     Farmers walk, tire flip medley: Farmer’s walk 40’, tire flips 40’

– 75 second time cap

– No drops allowed on farmers (any drops and it will be a zero for the event)

– 2 second slide penalty for tire flip

– tire must cross the finish line

– equipment allowed: belt, chalk, knee sleeves, elbow sleeves, tacky towel (must be applied after farmer’s is completed)

LWN: 100 per hand, 300# tire HWN: 130 per hand, 300# tire LW: 130 per hand, 300# tire MW: 150 per hand, 300 tire HW: 170 per hand, 500# tire

5.     Stone over bar: max reps in 60 seconds

–       Belt must be towards back

–       Can’t rest stone on belt

–       Equipment allowed: belt (to the back), tacky

LWN: 80# stone to 48” HWN: 130# stone to 48” LW: 130# stone to 48” MW: 150# stone to 48” HW: 170# stone to 48”

Awards: 1st-3rd in each division will receive awards

Entry Fee: $60.00 (NAS cards may be purchased or renewed the day of the event)

Entry Deadline: Friday March 7th 2014

Keep up to date with NOVA Strength & Conditioning by finding us here!








Merry Christmas NOVA will be open Christmas Eve 9-11am and Christmas 9-11am.

Merry Christmas

Click for card and gym hours
Merry Christmas
NOVA will be open Christmas Eve 9-11am and Christmas 9-11am.

Veteran’s Day

Veteran’s Day Hours
AM – 09-11
PM – 5:30-7:30

CrossFIt, 11.11.13

*** In HONOR of Navy Lieutenant Michael McGreevy ***
800m Run
50-Back Extensions
May substitute super mans for back extensions