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.

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Workouts of the Day (WODs)



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Happy Presidents Day! Reminder: Classes at 9:15am & 6pm only! Happy Birthday to Megan Healy whose birthday was Sunday! Partner WOD! 3 Rounds for max reps: Run 150m/Max Wallball (20/14#)...


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Happy Birthday Kim! 20-minute AMRAP of: 250/200m Row (Scale row in order to complete in 1 minute or less) 10/7 HSPU or 15/10 HRPU (Sore from thrusters? Do HRPU) 10...


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A) 20rep Back Squat Goal is to increase load used for 3-minute AMRAP last week. B) For time or total reps: 0-5 minutes: 50 Thruster (95/65# or ~50% of 1RM...


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Happy Birthday Evan & Tiffany!! Reminder: Restorative Stretch class at 7:30pm! Get bendy! Against a 4 minute running clock: 400m Run Max WB (20/14#) Against a 4 minute running clock:...

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