Front Page

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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 […]

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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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Recent BJJ Promotions

Nova BJJ recently had an evening of belt promotions where we proudly introduced our new BJJ Black Belt Professor David Lamagna. Dave came to us three years ago from Colorado Springs, CO where he had been training full time for 5 years under the legendary Rigan Machado. Dave returned there to visit friends and train […]

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WhaT’s NexT for YoU?!!

Winter has ju­st about fazed out and the CrossFit Open is over – so what’s next? It’s important to ask yourselves this question in regards to your goals from time to. Do you have any?  I believe that doing things with a sense of purpose is what really drives people to success. Purpose doesn’t always […]

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Race to Rehema

When: February 15th from 10AM-1PM Where: CrossFit 585 @ Nova Fitness 53 Russell St.  Rochester, NY What: 10 min WOD to benefit Rehema Home (an orphanage in Kenya serving children born with HIV) Funds will provide Lisa Childs with transportation to Kenya ($600 more to go!) $10 minimum donation required *Additional monies raised will be […]

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Upcoming Skills Classes!

Why should you take Skills Classes? The skills of exercise are like any other skill… they need time and practice for proficiency. At times the fatigue, constant variation, time demand, and social pressures typical of CrossFit classes can limit skill acquisition and your success. Skills classes are focused practice sessions, without fatigue, that quickly build your abilities […]

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Nutritional Seminar This Sunday!

This coming Sunday, January 19th, NOVA Fitness will be hosting a mostly informal seminar on how completing a Whole30® Challenge and maintaining a Paleo diet may be able to address some of your most important health concerns. The discussion will include topics such as: What constitutes “healthy” and “unhealthy” foods and how they impact your body […]

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Fitness or Performance? “Variant” WOD Programming Explained

Here at Nova we strive to better suit the many goals and needs of our members by varying our programming to meet our clients where they are at their level of experience and fitness. We define this programming as “Fitness” or “Performance”, but neither program is better or necessarily more intense. These variants are not […]

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Recent Questions

Recently some clients have asked me questions about why the CrossFit workouts are so hard and that sometimes they feel beat up after them. I’d like to dive into the deep end with everyone in the following paragraphs and give you all my perspective as the overseer of all programs at Nova Fitness. Programming workouts […]

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