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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 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 […]
Don’t forget! This Saturday, February 11th is the In House Sunset Showdown Jiu-Jitsu tournament! Tournament starts at 4:00PM, and after we are streaming UFC 284. Friends and family are welcome! Sign up for a dish to pass at the front desk. MONDAY WEIGHTLIFTING SN 5×2 @78, 78, 78, 83, 83% on a 2:30 INT […]
MONDAY WEIGHTLIFTING SN 5×2 @73, 73, 78, 78, 78% on a 2:00 INT *use same number as last week CONDITIONING (training) 5 Rds, each for time, 1 every 2:00: 5 Burpees 10 TTB 5 HGCN (135/95 lbs) *goal: sprint effort every round; at least 1:00 rest each round; use heaviest weight you did well from […]
Don’t forget: we are streaming UFC 284 on Saturday, February 11th, here at the gym. It will be a potluck style, dish to pass. Friends and family are welcome! MONDAY WEIGHTLIFTING 2 Pos SN 5 sets @70% on a 2:00 INT *use same number as last week CONDITIONING (practice) – every 1:30 for 5 […]
MONDAY WEIGHTLIFTING PSN + SN on a 2:30 INT 5 sets @75% *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 6 HSPU 10 CTB 14 Alt Pistols *goal: break up movements less as workout goes on; work on most difficult version of each of these movements that you […]
MONDAY WEIGHTLIFTING PSN + 2 SN on a 2:30 INT 1 set @70% 1 set @70% 1 set @75% 1 set @75% 1 set @75% *use conservative goal 1RM CONDITIONING (competition/test) “The Chief” 5 cycles of 3:00 AMRAP / 1:00 Rest 3 PCN (135/95 lbs) 6 Push Ups 9 Air Squats For each cycle, restart […]
MONDAY CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of New Year’s Day. We hope everyone has a relaxing holiday and comes back ready to train! TUESDAY 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 […]