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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 Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Veterans Day. TUESDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @60, 60, 60, 65, 65% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (competition/test) For time: […]
MONDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @55, 55, 55, 60, 60% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (practice) – EMOM 15: min 1) 3-6 Strict Pull Ups min 2) 5 DB Box Step Ups e/s min 3) :30 Plank […]
It’s our heaviest week! We have the opportunity on going heavy for the day and testing out some new 1RMs! MONDAY WEIGHTLIFTING CNJK – 20 min 5-7 x1 up to a heavy for the day, or a new 1RM! *don’t be afraid to keep going on the CN or the JK, if you start […]
MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 90×1, 90×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (competition/test) A/B Partner Workout, alternating movements, AMRAP 16: 4 […]
MONDAY WEIGHTLIFTING SN 5 sets on a 2:30 INT 75×2, 80×1, 85×1, 90×1, 90+x1 *off of conservative, goal 1RM CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 200m Run (100m down and back) 20 AbMat Sit Ups 16 Alt DBSN (50/35 lbs) *goal: sprint effort on Sit Ups and DBSN; see if you can […]
DELOAD WEEK! Be patient with the lighter weights, fewer sets, and somewhat less intensity in the conditioning. These help us come back strong and ready for the following weeks. MONDAY WEIGHTLIFTING SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT *off of conservative, goal 1RM CONDITIONING (practice) – Every 1:30 x 10 […]
MONDAY WEIGHTLIFTING DL 6 sets on a 3:00 INT 93×1, 93×1, 93×1, 50×10, 55×10, 60×10 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (training) Row 5×2:00 on / 2:00 rest *goal: consistent […]
MONDAY WEIGHTLIFTING 5 sets on a 2:30 INT HGCN + CNJK 2 sets @80, 85% CNJK 3 sets @90% *off of conservative, goal 1RM CONDITIONING (practice) – EMOM for 15 min: min 1) 10-15 UB WB min 2) 15-20 Hollow Body Crunches min 3) 5-10 Pull Ups *goal: can go up in weight but not […]
MONDAY WEIGHTLIFTING BN 6 sets on a 3:00 INT 83×1, 88×1, 93×1, 50×10, 55×8, 60×6 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets BKSQ -or- FRSQ 6 sets on a 3:00 INT 83×1, […]
MONDAY CONDITIONING (aerobic capacity) AMRAP 36: 800m Run 1000m/800m Row 48 Single Unders 16 Alternating V-Ups 8 Inch Worms *goal: compare to 8/22/24; move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; […]