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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 DL 4 sets on a 3:30 INT 2×2@80, 85%, 2×10@60% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN *goal: synced up breathing and smooth cycling before adding weight; can go up in weight but […]
MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 2×2@80%, 2×8@60% *off of conservative, goal 1RM CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 5 PCN (155/105 lbs) 10 Lateral OTB Burpees 15 WB (20/14 lbs) *goal: break up movements less as workout goes on; pick weight for PCN and WB that you could […]
It’s deload week! We made it through 6 weeks of building in intensity, maxing out lifts, and working through the Open workouts. By the end of this week, the goal is to feel recovered mentally and physically, and ready to start building again at the start of next week. Looking ahead: We will be completing […]
It’s the last week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.3. For this week, we will max out one lift on Monday, to try to get the most rest for whatever comes our way on Friday for the Open workout. For the lifts we are not maxing out that […]
It’s the second week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.2. For the next two weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open […]
It’s the first week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.1. For the next three weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 90×1, 93×1, 97×1, 55×12, 60×12 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 16 Alt OH Plate Lunges *goal: can go up in weight but not back; […]
MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 87×1, 91×1, 95×1, 55×10, 60×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) 10 RFT: 2 Wall Walk 4 HGCN (135/95 lbs) 8 Lateral OTB Burpees 16 RKBS (70/55 lbs) *goal: grip management; get faster as workout goes on SUPPLEMENTAL 3 sets: 12 […]
MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 85×1, 90×1, 93×1, 55×8, 60×8 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 12 RFT: 4 PCN (155/105 lbs) 8 TTB 12 Alternating Pistol Squats *goal: start at sprint pace and hang on as long as you can […]
MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×1, 75×1, 80×1, 50×6, 55×6 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – EMOM for 15 min: min 1) 1-3 Wall Walks min 2) :30 Weighted Plank min 3) 6 Weighted Oblique Crunches e/s *goal: perfect posture on plank SUPPLEMENTAL 2 sets: […]