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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@40, 5@50, 5@60% on a 3:00 INT *off of same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 20: 50 DU 25 AbMat Sit Ups 20 RKBS (55/35 lbs) 15 WB (20/14 lbs) 10 Push Ups *goal: pick movements you can do UB, even if you don’t start […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 5 CTB Pull Ups 10 DL (155/105 lbs) 15/12 Cal Row *goal: choose most difficult version of pull up you can, even if you can’t do them UB SUPPLEMENTAL […]
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”) 15/12 Cal Row “evens”) 6 HGPCN *goal: can go up in height, but not back; consistent or faster pace on rower SUPPLEMENTAL TRAINING 3 sets: 12 Reverse Hyperextensions […]
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from two weeks ago / or go off of new 1RM from two weeks ago CONDITIONING (training) A/B Partner Workout, alternating full rounds, AMRAP 12: 6 Pull Ups 8 STO (95/65 lbs) 12 Alt Lunges *goal: break up movements less as […]
MONDAY WEIGHTLIFTING BKSQ 5@40, 5@50, 5@60% on a 2:30 INT *off of same max as last week, if doing percentages; or off of new heavy for the day/max CONDITIONING (practice) – EMOM 15: min 1) 10 Box Jumps (stand up fully at the top, step down) min 2) 10 (5/5) SA DB HGPCNJK min 3) […]
MONDAY WEIGHTLIFTING BKSQ 5@66, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week -or- 5-7 x 1 up to a heavy for the day / new 1RM CONDITIONING (competition/test) 5 RFT: 12 TTB 9 Double DB DL (50s/35s) 6 Double DB HGCNJK (50s/35s) *goal: choose weight that you can do UB, […]
MONDAY WEIGHTLIFTING BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT *off of same max as last week CONDITIONING (practice) – EMOM 15: min 1) 6-10 Alternating Pistol Squats / SL squat practice min 2) 2 sets of TTB / TTB practice min 3) 12 (6/6) DB STO *goal: full ROM; consistent or more reps each […]
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 […]