STRENGTH & CONDITIONING

No more routine. Constantly varied exercise programs.

What is CrossFit

Learn what CrossFit can do for you

CrossFIt at MVA

Learn about our approach to CrossFit

CROSSFIT ELEMENTS

Three-week Course Introducing you to Proper Technique, Form, and Mechanics of Movement

Coaches

Meet our Coaches

CROSSFIT AT MVA

Balance of Strength & Conditioning

Programs at CrossFit MVA

CrossFit, Elements, Nutrition & Restorative Stretch

ENGAGED COACHING

Small classes allow for personal attention

Kipping Pullup

The 45-minute CrossFit classes are the backbone of CrossFit MVA. Our focus is proper technique, conditioning and strength training, helping members to reach their athletic goals, while simultaneously having fun. The constantly varied movements, rep schemes and time domains, keep the programming, exciting as well as effective for growth and development of members. . What you can expect from a 45-minute class:

High Quality Coaching

CrossFit MVA is focused on quality coaching, and that means ensuring that participants are always observed by a coach, and provided with personal instruction.

Small Class Sizes

To maintain high quality coaching, classes are limited to under 20 members so that members have access to the high-quality equipment and space to work.

Injury Prevention & Safety

Classes feature a group warm-up that includes mobility work targeting specific areas that will be used during the workout.  During instruction, coaches provide detailed overview of technique with the “hows and whys” of movement to highlight safety and injury-prevention tactics that apply to our everyday lives. (So that whether you are picking up a barbell or a couch, you can do it safely!)

Skill Development

The beauty of CrossFit is that there’s always room to learn and improve. Each class has an element of skill work so that members can continue to develop the fundamentals as well as the more advanced techniques and skills within the program.

Ready to get Started? Contact Us

Workouts of the Day (WODs)

20934132_668559986676337_3815270382542626065_o

082217

| WOD | No Comments
082217 EMOM for 24 minutes (6 sets) Minute 1: 2 (Hang power snatch + OHS) Build across 6 sets. Minute 2: 5-10 T2B + 10-20 DU (2-for-1 SU) Minute 3:...
CleanJerk

082117

| WOD | No Comments
A) Clean & Jerk Every :90 for 6 minutes (4 sets) 2 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% Every 2 minutes for 8 minutes (4...
HBDSTeph

081917

| WOD | No Comments
Happy Birthday Steph Rasgus! A) Front Squat 3-2-2-1-1 then 6 reps with 80-85% of today's heavy single 15 minutes including warm-up. B) Partner WOD 3 RFT of: 400m Run (partners...
deadlift-0727

081817

| WOD | No Comments
"Diane" 21-15-9 Deadlift (225/155 or ~60% of 1RM) HSPU (Seated DB press or 7-5-3 wall walk up) 14 minute cap. Compare to 010816 & 093016 Skills: Following the WOD take...

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