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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!
It’s the first week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.1. For the next three weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 90×1, 93×1, 97×1, 55×12, 60×12 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 16 Alt OH Plate Lunges *goal: can go up in weight but not back; […]
MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 87×1, 91×1, 95×1, 55×10, 60×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) 10 RFT: 2 Wall Walk 4 HGCN (135/95 lbs) 8 Lateral OTB Burpees 16 RKBS (70/55 lbs) *goal: grip management; get faster as workout goes on SUPPLEMENTAL 3 sets: 12 […]
MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 85×1, 90×1, 93×1, 55×8, 60×8 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 12 RFT: 4 PCN (155/105 lbs) 8 TTB 12 Alternating Pistol Squats *goal: start at sprint pace and hang on as long as you can […]
MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×1, 75×1, 80×1, 50×6, 55×6 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – EMOM for 15 min: min 1) 1-3 Wall Walks min 2) :30 Weighted Plank min 3) 6 Weighted Oblique Crunches e/s *goal: perfect posture on plank SUPPLEMENTAL 2 sets: […]
MONDAY CONDITIONING (aerobic capacity) AMRAP 45: 40/32 Cal Row 5x (inchworm + 2 Push Ups) 20 Walking Lunges (no heavier than 20/15 lbs in each hand) 40 Single Unders *goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week Friday, and move […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 85×1, 90×1, 90×1, 50×10, 55×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 8-12 Alt Pistol Squats *goal: for skill work, think about something you want to be […]
MONDAY SNOW DAY! Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES due to inclement weather. Stay safe! TUESDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 80×1, 85×1, 90×1, 50×8, 55×8 *use conservative, goal 1RM – this may be just 5-10 lbs heavier than last cycle, or you may be […]
Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION this Friday, January 3rd, at 7:15pm. All disciplines are encouraged to attend! MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×3, 70×3, 75×2, 75×2, 80×1 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 25/20 Cal Row […]
MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 90×1, 95×1, 100×1, 55×10, 60×10, 65×10 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) AMRAP 15: 15 WB (20/14 lbs) 10 TTB 50 DU SUPPLEMENTAL 3 sets: 15 DB Iron Cross 15 DB Bicep Curls TUESDAY and WEDNESDAY Vanguard Gym / […]