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

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 9.19.17 Warm…

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 9.18.17   Monday Warm…

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 9.16.2017,…

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017,…

Remembering those we lost on 9-11-2001

Remembering those we lost on 9-11-2001   There are…

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 09.07.17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 09.07.17 Thursday Warm…

NOVA Strength and Conditioning, NOVA CrossFit, Springfield, VA, Wednesday, 9.6.2017

NOVA Strength and Conditioning, NOVA CrossFit, Springfield, VA,…

NOVA Strength & Conditioning, NOVA CrossFit, Tuesday, 09.05.2017

Want to get better at climbing rope? Read this! Ever wonder…

NOVA Strength & Conditioning, NOVA CrossFit Friday, 09.01.17

NOVA Strength & Conditioning, NOVA CrossFit Friday, 09.01.17 Friday…

NOVA Strength & Conditioning, NOVA CrossFit, Thursday, 08.30.17

NOVA Strength & Conditioning, NOVA CrossFit, Thursday,…

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 8.20.17

NOVA Strength & Conditioning, NOVA CrossFit, Wednesday, 8.20.17 Wednesday Warm…

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017

NOVA Strength & Conditioning, NOVA CrossFit, 08.29.2017 Tuesday! Warm…