NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017

NOVA Strength & Conditioning, NOVA CrossFit, 06.27.2017



PSA (public service announcement)



Don’t Drive Distracted

Over the past few days there have been two horrific collisions ending with fatalities on the beltway stemming from distracted driving.  Full details still unfolding.  What is know, in both circumstances, the victims stopped out of the way of flowing traffic, got out of their car and then were stuck by an on coming vehicle.

Please, it matters to us that you are safe.  If able don’t stop on any kind of busy road, and don’t drive distracted.

You wouldn’t even think about performing a box jump distracted.  Embrace the same mentality when driving.  Focus on the task at hand.  Your safety is our concern both inside and outside the gym.

Now, get you some box jumps!


Warm Up


Strength –
Push Press: 3,3,2,2,1,1

Complete as many rounds as possible in 18 minutes of:
15 Box jumps (M:24″/W:20″)
12 Push Press (M:115#/W:75#)
9 Toes to Bar