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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 SN 5×2 @60%, 5×2 @65% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) 5 Rds, 1 every 4:00 8 TTB 10 (5/5) SA DB HG PCNJK (50/35 lbs) MR Cal Row in remainder of 3:00 *goal: consistent or greater number of Cal each round; compare notes […]
MONDAY WEIGHTLIFTING SN 10×2 @60% 1:15 INT *use conservative, goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 4 DB GTOS min 2) 8 Alt OH Plate Lunges min 3) 12 W (behind head) Sit Ups *goal: can go up in weight but not back; at least :15-:20 rest each round SUPPLEMENTAL TRAINING BKSQ -or- […]
MONDAY WEIGHTLIFTING SN + OHSQ (2+1) 5 sets @60% CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 15 AbMat Sit Up 10 BBJO (24/20”) 10 Pull Up *goal: sprint effort; break up PU as little as possible and see how long you can hang on SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @60% -do whichever […]
MONDAY WEIGHTLIFTING SN 5-7×1 up to a new 1RM / heavy for the day 20 min CONDITIONING (training) 14-10-6 CTB PU HSPU Goblet Squats (50/35 lbs) 40 DU after each round *goal: break up movements to move at a consistent pace SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to a new 1RM / heavy for […]
MONDAY Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Labor Day. Enjoy the long weekend, and come back ready to hit a hard week of training! TUESDAY WEIGHTLIFTING BN 3@70, 3@80, AMrAP @90% on a 2:30 INT CONDITIONING (competition/test) A/B Partner Workout, 8 RFT: 6 HSPU 10 TTB 14 Alt SA DB/KB […]
MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85+%, 1@85+% on a 2:30 INT CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP / 1:00 Rest 18 Box Step Ups (BW)(24/20”) 14 DBSN (50/35 lbs) 10 Push Ups for each cycle, continue the AMRAP *goal: break up movements less as you go; pay attention to the step down […]
MONDAY WEIGHTLIFTING SN 5×2 @70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:00 INT CONDITIONING (competition/test) A+B Partner Workout, AMRAP 16: A) Row 2:00 for Cal B) 8 BBJO + 8 TTB *goal: keep rower display going, and record total amount of Calories rowed SUPPLEMENTAL TRAINING BKSQ -or- […]
MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85%, 1@85% on a 2:30 INT -warming up immediately into- SN Pull 2×2 @110% on a 2:00 INT CONDITIONING (practice) – EMOM 20: min 1) Row 10/8 Cal min 2) 15 RKBS min 3) 20-40 DU min 4) Rest *goal: can go up in reps but not back; can […]
MONDAY WEIGHTLIFTING SN 2@75, 2@75%, 1@80%, 1@80%, 1@80% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @105% on a 2:30 INT CONDITIONING (training) Run 2x1200m, rest 2:00 between *goal: first 1200 at goal 5k pace – 10 seconds; second 1200 faster than that; compare to 6/1/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×3 […]
MONDAY WEIGHTLIFTING SN 3@70, 3@70, 3@70, 2@75, 2@75% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) Tabata DU 8x :20 work / :10 rest -rest :30- Tabata WB (20/14 lbs) 8x :20 work / :10 rest -rest :30- Tabata KBS (55/35 lbs) 8x :20 work […]