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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!
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: […]
MONDAY WEIGHTLIFTING BN 4 sets on a 2:30 INT 10@55%, 8@60%, 6@65%, 6@65% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) 4 Rounds, 1 every 5:00 400m Run 10 Push Ups 20 AbMat Sit Ups 10 Push Ups *goal: at least 1:00-1:30 rest between rounds; consistent or negative splits on run; full […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 4 sets on a 3:00 INT 3@85%, 2@90%, 10@65%, 10@65% *off of new conservative, goal 1RM (same as last week) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 50 DU 20 KBS (55/35 lbs) 20 Alt Russian Twists (35/25 lbs) *goal: break up movements less as workout goes on […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 3@80%, 2@85%, 8@65%, 8@65% *off of new conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, 5 RFT: A) 400m Run B) 15 Push Ups + 10 DB Bicep Curls *goal: consistent pace on run; full ROM on push ups; control negative on […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 3@75%, 2@80%, 6@65%, 6@65% *off of new 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”) 12 (6/6) Weighted Front Foot elevated lunges *goal: quality ROM and posture, then add weight; compare […]
MONDAY CONDITIONING (aerobic capacity) 3 Rounds for quality: station 1) 4:00 Row station 2) 4:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats (all at same weight) station 3) 4:00 static stretching, at least 1:00 per stretch *goal: pick up where you left off at each […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ (20 min) 5-7 x1 up to a heavy for the day CONDITIONING (practice) – EMOM 15: min 1) 12 (6/6) SA DB HGPCNJK min 2) 20 Alt Russian Twists min 3) REST *goal: can go up in weight but not back (on both movements) SUPPLEMENTAL 3 sets: 20 RDL 10 […]