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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 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 […]
MONDAY WEIGHTLIFTING (SN High Pull + SN) 5×2 @60, 60, 60, 65, 65% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, AMRAP 18: 30/24 Cal Row 12 DB Burpee Box Step Overs (24/20”) 12 TTB *goal: break up movements less as workout goes on; use row to pace yourself and check in with how […]
We look forward to seeing everyone this Saturday for our 16th Annual Vanguard Games! Workouts are at 9, 10, and 11AM, and they are all different! Workout 2 at 10AM and Workout 3 at 11AM are free and open to the community. Just be sure to arrive 15 minutes before the workout to get your […]
TUESDAY WEIGHTLIFTING DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 15: min 1) 15 RKBS min 2) 12 Weighted AbMat Sit Ups min 3) 12 Alt Cossack Squats (can add weight) *goal: can go up in weight but not back; keep weight behind head […]
Just a reminder that Vanguard Gym/CrossFit Manassas has NO CLASSES Monday, May 29th in observance of Memorial Day. Enjoy the holiday and be safe. We will see you back for regular class times on Tuesday.
MONDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max from last week CONDITIONING (training) – EMOM 20: min 1) 10-20 Plate GTO min 2) 6-12 Lateral Burpees over Plate min 3) 8-14 Alt Plate OH Lunges min 4) Rest *goal: at least 15 seconds rest each minute; can […]