Secure your spot & get started today with our EXCLUSIVE online offer!
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.
⭐⭐⭐⭐⭐
⭐⭐⭐⭐⭐
Great coaches, fun programming!
MONDAY CONDITIONING (aerobic capacity) AMRAP 45: 40/32 Cal Row 5x (inchworm + 2 Push Ups) 20 Walking Lunges (no heavier than 20/15 lbs in each hand) 40 Single Unders *goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week Friday, and move […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 85×1, 90×1, 90×1, 50×10, 55×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 8-12 Alt Pistol Squats *goal: for skill work, think about something you want to be […]
MONDAY SNOW DAY! Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES due to inclement weather. Stay safe! TUESDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 80×1, 85×1, 90×1, 50×8, 55×8 *use conservative, goal 1RM – this may be just 5-10 lbs heavier than last cycle, or you may be […]
Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION this Friday, January 3rd, at 7:15pm. All disciplines are encouraged to attend! MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×3, 70×3, 75×2, 75×2, 80×1 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 25/20 Cal Row […]
MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 90×1, 95×1, 100×1, 55×10, 60×10, 65×10 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) AMRAP 15: 15 WB (20/14 lbs) 10 TTB 50 DU SUPPLEMENTAL 3 sets: 15 DB Iron Cross 15 DB Bicep Curls TUESDAY and WEDNESDAY Vanguard Gym / […]
MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 92×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) A/B, alternating full rounds, 10 RFT: 5 STO (135/95 lbs) 10 Box Jumps (24/20″) 15 Weighted AbMat Sit Ups (10/5 lbs) *goal: move ask quickly from movement to movement as […]
MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 90×1, 93×1, 55×10, 60×8, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) 21-15-9 Pull Ups PCN (135/95 lbs) 42-30-18 AbMat Sit Ups *goal: grip fatigue management; pick weight that allows for smooth cycling, and that you can do at least a set […]
MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 80×1, 80×1, 55×6, 60×6, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) 5 Rounds, 1 every 3:00, for quality: 20 DU 10 V Ups / Hollow Body Crunches 10 DB Hammer Curl *goal: consistent (not negative) splits; mind-muscle connection on hammer curls […]
MONDAY WEIGHTLIFTING DL 6 sets on a 3:30 INT 90×1, 90×1, 90×1 50×10, 55×10, 60×10 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 500m Row B) 5 PCN (135/95 lbs) + 10 Lateral OTB Burpees *goal: consistent pace on rower; more rest after B every time SUPPLEMENTAL […]
MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 85×1, 90×1, 90×1, 50×10, 55×10, 60×8 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 10 HSPU 15 Russian Twists e/s (35/25 lbs) 20 RKBS (70/55 lbs) *goal: break up movements less as workout continues; pick versions of […]