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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 – 20 minutes (after warmup) 5-7×1 up to a heavy for the day CONDITIONING (training) 10-9-8-7-6-5-4-3-2-1 WB (20/14 lbs) KBS (55/35 lbs) Burpees *goal: pick weights that you can do UB, even if you don’t start that way TUESDAY WEIGHTLIFTING SN – 20 minutes (after warmup) 5-7×1 up to a […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT *off of same max as last week CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skillwork “evens”) 20 WB *goal: can go up in weight but not back; try to do WB UB SUPPLEMENTAL TRAINING 3 sets: 15 Reverse Hyperextensions […]
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 12: 24 DU 12 Alternating Pistol Squats 12 Push Ups *goal: sprint effort with full range of motion (ROM) SUPPLEMENTAL TRAINING 3 sets: 12 Reverse Hyperextensions 15 Banded Squat Walks […]
MONDAY Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Memorial Day. TUESDAY WEIGHTLIFTING BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT *add 5-10lbs to max from last week CONDITIONING (training) 5 Rounds, 1 every 4:00: 10 Pull Ups 12 WB (20/14 lbs) 14 Alt DBSN (50/35 lbs) […]
MONDAY WEIGHTLIFTING BKSQ 5@40, 5@50, 5@60% on a 3:00 INT *off of same max as last week CONDITIONING (competition/test) Run 4x400m; 1:00 Rest *goal: this is less rest than previous times doing 400m repeats; try to repeat same times or better from 04/23/26 SUPPLEMENTAL TRAINING 2 sets: 15 Reverse Hyperextensions 15 Standing Leg Abduction e/s […]
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) 20 WB / 20 Goblet Squats if cannot make minute mark min 2) 30 Alt Russian Twist (15 e/s) min 3) REST *goal: can go up in weight but not back; […]
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 […]