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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 PR 5@40, 5@50, 5@60% on a 2:00 INT *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 18 RKBS (55/35 lbs) 15 WB (20/14 lbs) 12 Russian Twist e/s (20/14 lbs) 9 TTB 9 Burpees *goal: break up movements less as workout goes on, and attempt as […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP @95% on a 3:30 INT *use same number as last week CONDITIONING (competition/test) 5 Rds, 1 every 4:00 20 WB (20/14 lbs) 16 Alt DBSN (50/35 lbs) 12 Pull Ups *goal: at least 1:00 rest; if you are planning to do “Murph” with a weight vest, bring it today; […]
MONDAY WEIGHTLIFTING (CN High Pull + HGCN + JK) on a 2:30 INT 6×2 @65, 65, 65, 70, 70, 70% *use same number as last week CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5-8 HGPCN *goal: can go up in weight but not back SUPPLEMENTAL TRAINING SN […]
MONDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP @85% on a 2:30 INT *use training max: if you maxed out on Bench at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max CONDITIONING (practice) – EMOM 20: min 1) 20-50 UB […]
MONDAY WEIGHTLIFTING [SN + OHSQ (2 sec pause at bottom)] 5×2 @60, 60, 60, 65, 65% on a 2:00 INT *use same training max as last week, not new 1RM CONDITIONING (training) 5 cycles of 1:00 AMRAP / 1:00 Rest 5 BBJO (24/20”) 10 Alt DBSN (50/35 lbs) For each cycle, continue where you left […]
MONDAY WEIGHTLIFTING SN 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles) possible approach: 3@60%, 2@65%, 2@70% 1@75, 80, 85, 88, 91, 94, 97, 100% you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; […]
MONDAY WEIGHTLIFTING SN 2@80%, 1@85%, 1@88%, 1@90%, 1@92%, 1@95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 5 Strict Weighted Pull Ups min 2) :45 Weighted Plank min 3) Rest *goal: can go up in weight, but not back; okay to do movements unweighted SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]
***Don’t forget! This Saturday, March 4th at 5:00PM: cookout/dish to pass at Sluggo’s house to celebrate the end of the 2023 CrossFit Open! Sign up for a dish to pass at the gym.*** MONDAY WEIGHTLIFTING SN 2@80%, 2@85%, 1@88%, 1@90%, 1@92% on a 2:30 INT CONDITIONING (training) Hero Workout, “Oleta” 10 RFT: 9 HGPCN […]
MONDAY WEIGHTLIFTING SN 2×2 @75%, 3×1 @80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 2 sets of HSPU or Wall Walks min 2) 2 sets of DU min 3) Rest *goal: if you don’t know yet, figure out what size sets of each movement feel crisp and aggressive SUPPLEMENTAL TRAINING BKSQ […]
MONDAY WEIGHTLIFTING SN 2×2 @83%, 3×1 @88% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5 OHSQ from ground *goal: can go up in weight but not back; focus on distinct snatch, then tempo on OHSQ SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]