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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 8@45, 6@55, 4@65% on a 3:00 INT tempo: 31X1 *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB (20/14 lbs) 10 TTB 5 PCN (115/85 lbs) *goal: break up movements less as workout goes on; pick weights that you know you could do UB, […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups min 2) 10 DBSN (right side) min 3) 10 OH Lunges (right side) min 4) 10 DBSN (left side) min 5) 10 OH Lunges (left side) *goal: first practice for CompTrain’s “Two Left Feet”; […]
MONDAY WEIGHTLIFTING SN 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT CONDITIONING (training) Run 4x400m, Rest 1:00 *goal: compare times to 6/13/23 and try to start faster; negative splits SUPPLEMENTAL TRAINING PJK 5×2@75, 75, 80, 80, 85% TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT CONDITIONING (practice) – EMOM […]
WEDNESDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max CONDITIONING (competition/test) For time: 1000m Row 20 Box Jump Overs (24/20”) 5 Wall Walks *goal: sprint effort; must be able to set a strong pace on rower, but be able to get up and jump SUPPLEMENTAL TRAINING 3 sets, […]
TUESDAY WEIGHTLIFTING PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT *add 2.5-5 lbs to training max CONDITIONING (training) AMRAP 15: 200m Run 12 Thrusters (95/65 lbs) 9 OTB Burpees *goal: consistent pace on run; break up movements less as workout goes on SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 15 DB OH Tricep Extensions […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups (can add weight as well) min 2) 10-14 SA DB HGPCNJK min 3) 15-20 WB min 4) Rest *goal: can go up in weight and/or reps, […]
MONDAY WEIGHTLIFTING PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT tempo: 30X1 *use same number as last week CONDITIONING (training) Run 1:00, Walk/Rest 1:00 x 8-12 Rounds *goal: maintain a steady, moderately fast pace on run; choose number of rounds based on how your body feels; should feel easy to finish SUPPLEMENTAL […]
MONDAY WEIGHTLIFTING DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT *use same training max as last week CONDITIONING (training) 5 RFT: 7 Clusters (75/55 lbs) 25 AbMat Sit Up 50 DU *goal: experiment with rhythm that works for you on Clusters SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 15 Seated Leg Curl 12 Reverse […]
MONDAY WEIGHTLIFTING (CN + 2 JK) 2 sets @65, 70% on a 2:30 INT CNJK 3×2 @70, 75, 75% on a 2:30 INT *off of conservative goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 20 UB WB min 2) 2 sets of Pull Ups min 3) :30 Plank (can try weighted for more challenge) […]
MONDAY WEIGHTLIFTING BN 5@65%, 5@75%, AMrAP@85% on a 2:30 INT *if you set a new 1RM last week, take 90% of that and use it as your training max **if you did not set a new 1RM last week, add 2.5-5 lbs to your training max CONDITIONING (competition/test) A+B Partner Workout, AMRAP 10: A) 200m […]