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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 8@45, 6@55, 4@65% on a 2:30 INT *off of conservative, goal 1RM (same number as last week) CONDITIONING (practice) – EMOM 15: min 1) 2-5 Strict Pull Ups min 2) 10 (5/5) Reverse Lunges min 3) REST *goal: full ROM and control; can go up in weight but not back SUPPLEMENTAL TRAINING […]
MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 2@80, 1@85, 1@90, 6@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 12 RFT: 40 DU 16 WB (20/14 lbs) 12 V Ups 8 Pull Ups 4 Wall Walks *goal: break up movements less as workout goes on; […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 4 sets on a 3:00 INT 8@60, 6@65, 4@70, 4@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) Every 1:30 x 10 (5 Rounds): “odds”) 1:00 athlete’s choice skillwork “evens”) 8-12 Alt Pistols / pistol squat and single leg skillwork *goal: break up movements less as workout […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 2@80, 1@85, 1@90, 10@65% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) 400m Run B) 10 Pull Ups + 20 WB (20/14 lbs) *goal: consistent splits on run; break up movements less as workout goes on SUPPLEMENTAL […]
MONDAY CONDITIONING (aerobic capacity) 5 Rounds for quality: station 1) 3:30 Row/Walk/Run station 2) 3:30 cycling through: 8 Ring Rows (easy) + 10 Inchworm Pushup + 12 Lunge, Lunge, Air Squat + 14 AbMat Sit Up *goal: move at a pace and pick movements that allows you to keep your breathing and heart rate steady […]
MONDAY Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES on Monday 09/01 in observance of Labor Day. TUESDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 1@75, 1@80, 1@85, 6@65% *off of conservative, goal 1RM (same as last week, if you added weight to your 1RM) BKSQ -or- FRSQ 4 […]
Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES on Saturday 08/30 and Monday 09/01 in observance of Labor Day. MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 4 sets on a 2:30 INT 8@55%, 6@60%, 4@65%, 4@65% *off of conservative, goal 1RM (5-10 lbs heavier than what you did last week) CONDITIONING (training) 5 cycles […]
It’s a heavy week! Remember, you don’t have to max out on every lift. Heavy for the day doesn’t always mean a new PR. Also, if there are one or two lifts that you’ve been really wanting to get a new max on, an option is to not go quite as heavy on other lifts […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 1@85%, 1@90%, 1@95%, 8@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds): “odds”) 1:00 athlete’s choice skillwork “evens”) 6 STO *goal: high quality movement; can go up in weight but not back SUPPLEMENTAL 3 sets: 12 […]
MONDAY CONDITIONING (aerobic capacity) 3 Rounds for quality: station 1) 3:00 Row / Run / Walk station 2) 3:00 cycle through: 10 (Right Lunge + Left Lunge + Air Squat) + 5 (Inchworm + 2 Push Ups) + 25m FC station 3) 3:00 tire flip (roughly 1 every 30 seconds; no more than 6) *goal: […]