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    Top 10 Reasons to Train at Nova Brazilian Jiu Jitsu
Engage. Train. Evolve.

The NOVA Difference

  • A Personal Approach to Group Training
  • Best Brazilian Jiu Jitsu in Rochester
  • Supportive, Friendly Environment
  • Experienced Coaching Staff
  • Quality CrossFit Since 2009

What We Do  / View All


We implement a constantly varied and practical strength and conditioning program in a group setting that can be applied to all levels of fitness. We are always pushing ourselves and our members in order to achieve the best results. Read More

Brazilian Jiu Jitsu

We offer Rochester’s only Black Belt Brazilian Jiu-Jitsu instructor Eric Cady. We offer classes for beginner sand advanced practitioners alike,whether you’re interested in improving your fitness level, lose weight, gain self defense skills, make new friends, be part of a family atmosphere, or compete at a national/international level. Read More

Personal Training

For those with more specific goals and/or limitations, we work with you one-on-one in order to develop workouts which build strength in problem areas, avoid injury, and improve overall fitness. This can be accomplished through Individual or Remote Coaching, as well as onsite training with your own Individual Program Design.Read More

Latest From The Blog


Training Update: 6 Week Body Weight Training Focus

Over the next 6 weeks our programming will shift towards improving your fitness with body weight movements. Don’t be alarmed… we will still use weightlifting movements for training, just to a lesser degree. Periodization, where you focus on one component, is a common training principle consistently used in athletics. Wondering why we would be using […]


Moving to Zen Planner…goodbye Mind-Body!

Changing to Zen Planner We have some exciting, new updates to our online management system (currently MindBody) coming your way! We will be transitioning over to the use of Zen Planner to make your overall online experience with Nova a more positive one. Below are a couple of the highlights to Zen Planner! Crossfit Members: […]


Sleep Challenge Follow Up

So we just recently wrapped up the 2 week sleep challenge. First, I want to congratulate those that took the initiative to track their sleep. Taking control of your life starts with you. Secondly, I want to address why we did the sleep challenge as well as what to do with the information you gained. […]

Fabio Gurgel - Alliance

Strength Training for Brazilian Jiu Jitsu

 I’ve been asked by numerous students to write up a template that would work for a BJJ student who would like to get stronger, so here’s a little tidbit of what one could look like for one particular individual. Just to be clear, nothing substitutes time on the mat (mat time) learning and practicing the […]


NOVA Sprint Challenge

Weather’s getting nicer, which means more running! Take our Sprint Challenge and improve not only your running skills, but also get in some additional interval training and improved conditioning! Details below!   Adam outlines the challenge, as well as the benefits of sprint conditioning. Adam discusses the general warmup, which consists of the following: 3 […]


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