OUR CROSSFIT PROGRAMMING

NOVA Crossfit

We offer CrossFit programing accessible to ANYONE and EVERYONE, regardless of prior experience or fitness level. Each one-hour CrossFit class is programmed with a group warm-up, skill work, CrossFit WOD, and some cool down/ mobility. Focusing on the ten general skills of fitness: STRENGTH, STAMINA, CARDIO ENDURANCE, FLEXIBILITY, POWER, SPEED, COORDINATION, AGILITY, BALANCE, ACCURACY, you will develop power and endurance through functional movements done at high intensity.

DAILY CROSSFIT WODS

The daily CrossFit WOD (workout of the day), mimics nature’s requirements to bring out the athlete in everyone, combining basic bodyweight exercise, gymnastics, weightlifting, and calisthenics. CrossFit WODs are typically 5-20 minutes of high intensity exercise, scaled and modified to each athlete’s ability with emphasis on good form, proper technique, and full ranges of motion. Every day, every CrossFit WOD is different. No boring routine. Just challenge.

So What is Crossfit?

World Class Fitness in 100 Words, from Greg Glassman, CrossFit Founder

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

-Greg Glassman

NOVA Crossfit

DAILY CROSSFIT WODS

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NOVA CrossFit, Saturday, 5.27.2017, Springfield, VA

  Team of two One person working at a time, split up…
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NOVA CrossFit, Friday, 5.27.2017, Springfield, VA

Warm Up Mobility Strength - Snatch: 1RM WOD - Alternate…
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NOVA CrossFit, Thursday, 5.25.2017, Springfield, VA

Warm Up Mobility WOD For time: 800m run, 27 KB Swings,…
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NOVA CrossFit, Wednesday, 5.24.2017, Springfield, VA

Warm Up Mobility Strength - Push Press: Heavy Single WOD…
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NOVA CrossFit, Tuesday, 5.23.2017, Springfield, VA

Warm Up Mobility Alternating EMOM x 10 EVEN - 5 to 14…
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NOVA CrossFit, Monday, 5.22.2017, Springfield, VA

Warm Up Mobility Strength/Skill - 5 Rds, every other minute,…
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NOVA CrossFit, Friday, 5.19.2017, Springfield, VA

Warm Up Mobility Strength: Every 2 minutes x 18 minutes…
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NOVA CrossFit, Thursday, 5.18.2017, Springfield, VA

Warm Up Mobility Strength Strict Press - 5x5 WOD AMRAP…
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NOVA CrossFit, Wednesday, 5.17.2017, Springfield, VA

Warm Up Mobility Strength: Deadlift - 1st set - 50% x…
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NOVA CrossFit, Tuesday, 5.16.2017, Springfield, VA

Warm Up Mobility 5 sets in 5 stations of the following 60…
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NOVA CrossFit, Monday, 5.15.2017, Springfield, VA

Warm Up Mobility Strength: Back Squat - Every two minutes…
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NOVA CrossFit, Thursday, 5.11.2017, Springfield, VA

Warm Up Mobility Strength/skill: 4 sets of Kettle bell…
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