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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 3@60, 3@70, AMrAP@80% on a 3:00 INT *off of same max as last week CONDITIONING (training) Run 3-4x800m; Rest 2:00 *goal: negative splits; compare times to 03/31/26 SUPPLEMENTAL TRAINING 3 sets: 12 Reverse Hyperextensions 15 Banded Squat Walks e/s 15 Standing Calf Raise TUESDAY WEIGHTLIFTING SN 5 sets on a […]
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skillwork “evens”) 5 HGCN *goal: full ROM is more important than weight; can go up in weight but not back SUPPLEMENTAL TRAINING 3 sets: 10 […]
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 full rounds, 10 RFT: 35 DU 20 Goblet Squats (35/20 lbs) 10 TTB *goal: sprint effort when it is your turn to work; “Murph” prep!!!! SUPPLEMENTAL TRAINING 2 sets: 15 Reverse Hyperextensions […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week CONDITIONING (practice) – EMOM 15: min 1) :30 Alt Cossack Squats (weighted) min 2) :30 Alt V Ups min 3) :30 DU / SU *goal: consistent or more reps each round if staying at same weight; can go […]
MONDAY WEIGHTLIFTING BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT *off of same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 8 TTB 12 WB (20/14 lbs) 16 Alt DB FC Lunge (35/25 lbs) *goal: pick movements you can do UB, even if you don’t start that way; break up […]
MONDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (practice) – EMOM 15: min 1) :30 SA DBSN min 2) :30 Flutter Kicks min 3) :30 Goblet Squats *goal: consistent or more reps each round if staying at same weight; can go up in weight but […]
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 […]