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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 DL 4 sets on a 3:30 INT 3@75%, 2@80%, 6@65%, 6@65% *off of new conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds): “odds”) 1:00 athlete’s choice skill work “evens”) 12 (6/6) Weighted Front Foot elevated lunges *goal: quality ROM and posture, then add weight; compare […]
MONDAY CONDITIONING (aerobic capacity) 3 Rounds for quality: station 1) 4:00 Row station 2) 4:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats (all at same weight) station 3) 4:00 static stretching, at least 1:00 per stretch *goal: pick up where you left off at each […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ (20 min) 5-7 x1 up to a heavy for the day CONDITIONING (practice) – EMOM 15: min 1) 12 (6/6) SA DB HGPCNJK min 2) 20 Alt Russian Twists min 3) REST *goal: can go up in weight but not back (on both movements) SUPPLEMENTAL 3 sets: 20 RDL 10 […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 1@85, 1@90, 1@95, 10@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, 10 RFT: trade 3:00 row for meters *goal: look up times/paces from 06/05/25, and try to row those exact paces but for longer (3:00); for example: if you […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 1@83, 1@88, 1@93, 8@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – EMOM 15: min 1) :40 Box Jump min 2) :40 Alt DBSN min 3) :40 AbMat Sit Ups *goal: try to work consistently with high quality for 40 seconds (so […]
MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 1@80, 1@85, 1@90, 6@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, 4 RFT: A) 400m Run B) 15 KBS (55/35 lbs) + 10 TTB *goal: training for benchmark workout “Helen”; consistent pace on run; break up B movements less […]
TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3 sets on a 3:00 INT 8@55%, 6@65%, 4@75% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) EMOM 15: min 1) 20-40 DU / DU practice min 2) 10-15 KBS min 3) REST *goal: posture and range of motion (ROM) is more important than weight; can go […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 1@90%, 1@95%, 10@65%, 15@50% for both drop sets, perform first 3 reps at 30X0 tempo *off of conservative, goal 1RM (same as last week) CONDITIONING (training) AMRAP 20: 400m Run 10 TTB 10 HSPU 15 RKBS (70/55 lbs) *goal: compare time to 05/30/24; break up movements […]
MONDAY CONDITIONING (aerobic capacity) 5 Rounds for quality of 3:30 per station: station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats station 3) cycle through: Cal Row or Run *goal: pick up where you left […]
MONDAY CONDITIONING (competition/test) Hero Workout “DT” “In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.” 5 RFT: 12 DL (155/105 lbs) 9 HGPCN (155/105 lbs) 6 […]