CrossFit at NOVA means a personal and vested interest in each of our members. We believe passionately that CrossFit is for the following people:

  1. Everyone.
  2. People expecting to work hard.
  3. People willing to try new things.
  4. People unafraid to check their egos at the door.

CrossFit can be defined as “constantly varied, functional movement, performed at high intensity.” In other words, CrossFit is about staying away from specialization and being prepared for anything. This means combining aspects of Olympic weightlifting, gymnastics, sprinting, rowing, and core conditioning to improve overall athleticism—your flexibility, strength, speed, endurance, and agility. However, CrossFit is also about community and family. Working together with others in a positive environment is a great way to build not only muscles and endurance, but friends and lasting relationships.

Let’s break it down even more. “Constantly Varied” means that every day brings a different workout (or “WOD”), incorporating any combination of these elements. At NOVA CrossFit you (yes, you!) will jump rope, throw medicine balls, swing kettle bells and push sleds. You will work at pull ups, hands stands, pushups, hand-stand pushups, and muscle ups. You will practice squats, cleans, presses, snatches and deadlifts as well as rowing, running and box jumps. Each day will bring different exercises and challenges always specifically designed to work on different muscle groups and/or cardiovascular strength.

“Functional Movement” refers to the movements you already use everyday. We know there are plenty of misconceptions out there about CrossFit. Quite frankly, the truth is that much of what we do in our workouts mirrors activities in our daily lives. To the uninitiated, flipping a tire looks like something “The Hulk” would do. But if you’ve ever had to move a mattress up a flight of stairs, you already know the movement – and if you weren’t ready for it, you certainly felt it the next day! Cleaning and jerking a barbell may appear odd, but consider what your body does when you place your suitcase in a plane’s overhead compartment or throw your child into the air. If you’ve ever lifted a heavy bag of dog food, no one needs to tell you the importance of keeping your back posture. NOVA CrossFit will help you maintain the correct position in a workout – both to keep you and others safe as well as to maximize efficiency.

The last part of the definition, “High Intensity,” is a concept that at first can be difficult for new CrossFitters to grasp. Many people think that a workout’s value is only proportionate to the amount of hours spent in the gym. However, you will never hear a CrossFitter say, “I had a great workout; I was in the gym all morning!” You are much more likely to hear, “I finished in 8 minutes.” When people first come here, they are skeptical that a high-intensity workout, done in a fraction of the time as they are used to, can lead to faster, better results. However, as our athletes can attest to, intensity is where the results are…and the results don’t lie.

The beauty of NOVA CrossFit is that we are all in it together, motivating one another. It’s a place where the person last to finish the workout receives just as many high fives as the person first to finish. The only people who lose out are those who never start.

We are happy to talk with you more about our program!