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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 @75, 1 @80, 1 @80+, 1 @80+, 1@80+% on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 45/36 Cal Row B) 15 WB (20/15 lbs) + 10 TTB *goal: finish row at a pace where you can get off and go right to WB; break up movements less […]
MONDAY WEIGHTLIFTING SN 2 @75%, 2 @75% on a 2:30 INT 1 @80%, 1 @80%, 1 @80% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 6 HGPCN “evens”) 8-15 Lateral OTB Burpees *goal: smooth cycling on barbell; compare weights to 10/14/21; can go up in weight but not back; compare […]
We are back on week 1 of Wendler. That means: for BN and PR, add 2.5-5 lbs to your training max for BKSQ/FRSQ and DL, add 5-10 lbs to your training max For example: Your DL 1RM is 300 lbs, so the last 5 weeks you’ve been using 90% as your training max, which =270. […]
MONDAY WEIGHTLIFTING 2 Position SN 5×1 (mid-hang, floor) 5×1 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, AMRAP 9: 15 AbMat Sit Ups 12 WB (20/14 lbs) 9 BJ (24/20”) *goal: sprint effort; do everything UB and hang on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of […]
MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @77, 77, 81, 81, 81% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 8-12 BBJO (24/20”) “evens”) 6 PCN *goal: smooth, beautiful cycling; efficient amount of steps on BBJO; can go up in weight and/or height, but not back; compare reps of […]
MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (training) 5 RFT: 10 TTB 15 RKBS (70/55 lbs) 20 AbMat Sit Ups *goal: break movements up less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of max […]
MONDAY WEIGHTLIFTING 3 Position SN (mid-hang, knee, floor) 5×1 @70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (training) CompTrain’s “Push to Start” 2-4-6-8-10 Wall Walk (scale with 1-2-3-4-5) DL @55% of the training max you are currently working off of DU (x10) (or SU also x10) 20 min cutoff *goal: controlled wall walks […]
Our new strength cycle starts today! We are using Catalyst Athletic’s Strength & Power Development Phase for Snatch and Clean & Jerk. For your percentages you should be using a conservative goal 1RM. For example, if three weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would […]
Friday, December 31st – NO EVENING CLASSES in observance of New Years Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, January 1st – NO CLASSES in observance of New Years Day. Have fun and be safe! Happy New Year! We’ll see you […]
Friday, December 24th – NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, December 25th – NO CLASSES in observance of Christmas Day. Have fun and be safe! Merry Christmas! We’ll see you back on Monday […]