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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!
Just some reminders about Wendler 5/3/1 if you didn’t see them last week: I promise the coaches will love to nerd out with you about this, if you have questions! Here are some key concepts. These are from Jim Wendler’s book, “5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength” (2009). “Emphasize […]
We are back to Wendler 5/3/1 for our strength progression! For some of you this may be brand new, and for some of you this is old hat. For the people who have done this before, the percentages may look different (lighter). I’m following some suggestions about how to make this less math for you […]
MONDAY WEIGHTLIFTING BKSQ – 20 minutes 5-7×1 up to a heavy for the day / new 1RM -or- 5×5, adding weight each set, on a 3:00 INT *go heavy for the day if you have been coming in consistently and hitting your numbers CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 200m Run (100m […]
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 […]