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Came in for the three day trial and absolutely loved it! The owner is so kind and really gets to know his athletes. Coaches are wonderful and are active on corrections and making you feel comfortable with movements. Definitely worth checking out!
Dropped into my hometown gym and met a great community of crossfitters and power lifters who really get after it. The coaches I met were very supportive and I’ve never seen so many multi-colored plates. I visit my hometown 4 times a year, I can’t wait to come back to CrossFit Manassas and workout with this crew.
Great gym! Great people! Work well with people of all levels and ability.
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Great coaches, fun programming!
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (competition/test) 5 RFT: 15 WB (20/14 lbs) 12 Alt DBSN (50/35 lbs) 10 Pull Ups *goal: breathe; break up movements less as workout goes on SUPPLEMENTAL TRAINING 3 sets: 10 Reverse Hyperextensions 12 Standing Leg Abduction e/s […]
TUESDAY WEIGHTLIFTING BKSQ 5@40, 5@50, 5@60% on a 2:30 INT *off of same max as last week CONDITIONING (training) A+B Partner Workout, 4 RFT: A) 500m Row B) 40 DU + 16 Alt Lunges (BW) *goal: row at a pace that allows you to step off and go right to the DU; try to rest […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week CONDITIONING (competition/test) A/B Partner Workout, alternating full rounds, AMRAP 14: 8 TTB 10 Alternating Pistol Squats 2 Wall Walks *goal: start as fast as you can safely go and hang on as long as possible; try to only […]
MONDAY WEIGHTLIFTING BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT *off of same max as last week CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skillwork “evens”) 6-8 Strict Leg Raise / Knee Raise *goal: control on the way up and down SUPPLEMENTAL TRAINING 3 sets: 12 Good Mornings 15 […]
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (competition/test) A+B Partner Workout, 5 RFT: A) 25/20 Cal Row B) 6 HGCN (115/85 lbs) (scale with front squats) *goal: full ROM on Hang Cleans (HGCN); choose a weight you could do UB, even if you don’t […]
MONDAY CONDITIONING (training) EMOM 15: min 1) 5 BN @45, 50, 55, 60, 65% (off of same training max as last three weeks) min 2) 15 WB (can go up in weight but not back) – do on wall if needed min 3) 15-20 AbMat Sit Ups -5:00 to rest/change station set up- EMOM 15: […]
MONDAY CONDITIONING (training) EMOM 15: min 1) 5 BN @40, 45, 50, 55, 60% (off of same training max as last three weeks) min 2) 15 RKBS (can go up in weight but not back) min 3) 10 Alternating Cossack Squats (can go up in weight but not back) -5:00 to rest/change station set up- […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skillwork “evens”) 3-8 Strict Pull Ups *goal: if you can do sets of 5 strict pull ups, you can try them weighted; compare reps and […]
MONDAY WEIGHTLIFTING BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT *off of same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB (20/14 lbs) 10 Double KB DL (55s/35s lbs) 10 TTB *goal: control KBs and keep back straight during DL; break up movements less as workout goes on […]
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (practice) – EMOM 15: min 1) 10 Alt SA DB OH Lunges (switch arms after 5) min 2) 20 Alt Russian Twists min 3) Rest *goal: good posture on lunges, then add weight; can go up in […]