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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 BN – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1rm0 CONDITIONING (training) A+B Partner Workout AMRAP 15: A) 30 DU B) 6 CTB + 10 Push Ups + 14 Alt Pistol Squats *goal: break up movements less as workout […]
MONDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 10@60, 8@65, 6@70, 4@75, 2@80% *use conservative, goal 1RM CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) station 1) 2-5 tire flips station 2) 2-3 sets of HSPU / HS walk / skill work *goal: can go up in weight and reps […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8-8-6-6 BN (tempo 30X1) @55, 55, 60, 60% 2) 8 BW rows in rig (tempo 30X1) *use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet) CONDITIONING (training) 40 Wall Balls […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8 DL (tempo 3011) @50, 50, 55, 55% 2) 12-16 DB/KB Alt Lunges (controlled tempo) *use actual 1RM for percentages; more total volume on lunges (meaning more reps or more weight or both) CONDITIONING (practice) – EMOM 15: min 1) 5 PCN min […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 PR (tempo 30X1) @45, 45, 50, 50% 2) 8 DB/KB Row right side (tempo 30X0) 3) 8 DB/KB Row left side (tempo 30X0) *use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 FRSQ (tempo 30X1) @40, 40, 45, 45% 2) 8 B Stance/supported DB/KB RDL right side (tempo 3011) 3) 8 B Stance/supported DB/KB RDL left side (tempo 3011) *use actual 1RM for percentages; can go up in weight, but we will be building […]
MONDAY – We are open and have regular class times today! Happy Labor Day! WEIGHTLIFTING BN 5@40, 5@50, 5@60% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 20 DU 10 Alt DBSN (50/35 lbs) 5 Burpee *goal: try DU in workout even if you cannot put together big sets; sprint […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% -or- 5-7×1 up to a heavy for the day – 20 minutes CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP, 1:00 Rest 5 CTB Pull Ups 10 HSPU 15 RKBS (70/55 lbs) For each cycle, continue the AMRAP *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING […]
MONDAY WEIGHTLIFTING PR 3@70, 3@80, AMrAP@90% on a 2:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 20: min 1) 20 WB min 2) 10 HSPU min 3) 2 PCN (heavy) – done as singles min 4) Rest *goal: first practice for the Hero workout “Holleyman”; break up movements less as […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (training) Row 4-6x500m, Rest 1:1 *goal: compare times to 7/7/23 and try to go 2-3 seconds faster each interval SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 10 Good Mornings 12 Standing Leg […]