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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!
Our new strength cycle starts Monday, January 3rd! In the meantime, I want to introduce you all to some different kinds of training. What we are doing this week is influenced by Marcus Filly‘s approach of Functional Bodybuilding. My best advice is to start lighter than you think you should. The goal for Tuesday, Wednesday, […]
MONDAY WEIGHTLIFTING [PSN + OHSQ + SN (2 second pause in bottom of SN)] 5×1 at light to moderate weight – can build – on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 6 PSN (75/55 lbs) 15 WB (20/14 lbs) 20 AbMat Sit Ups *goal: every movement UB; smooth technical […]
MONDAY WEIGHTLIFTING BN warm up to 70-75% -then- 10 minutes to set a new 1RM / heavy single for the day CONDITIONING (training) A/B Partner workout, alternating movements, 10 RFT: 7 Thrusters (95/65 lbs) 10 Box Jump (24/20”) 7 Pull Up *goal: thrusters UB; break up PU less as the workout goes on ACCESSORY 3×15-20 […]
MONDAY WEIGHTLIFTING SN 2@80%, 1@85, 87.5, 90, 92.5, 95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 5 HSPU min 2, 5, etc) 10 Alt Pistols min 3, 6, etc) 15 PU / MR PU in :45 *goal: first iteration of practice for benchmark workout “Mary”; at least :15 rest […]
MONDAY WEIGHTLIFTING [SN High Pull + SN] 1@75% SN 2@80%, 1@85, 87.5, 90, 92.5% on a 2:30 INT CONDITIONING (training) On the 2:00 x 8 Rds: 8 TTB 10 BJO (24/20”) *goal: at least 30 seconds rest each round; consistent or negative splits each round; break up TTB less as the workout goes on; work […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN] 3×1@70% on a 2:00 INT SN 3×2 @70% on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 5 HSPU / 1-2 Wall Walks 10 CTB PU / PU 15 WB *goal: break movements up lessees the workout goes on; UB WB ACCESSORY […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85, 87.5, 90% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 12 Alt DBSN min 2, 5, etc) 30-60 DU or DU practice min 3, 6, etc) Rest *goal: can […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT SN 3×1 @85% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 Row 1:00 for Calories 10 V-Ups *goal: consistent amount or more Calories every round; control on the way down on V-Ups; at least […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 SN + 1 OHSQ] 5×1@70, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 HSPU min 2, 5, etc) 10-15 WB, heavier than normal min 3, 6, etc) Rest *goal: on HSPU try more reps than usual even […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Clusters (TnG) “evens”) :10 e/s SL Wall Sit + :30 Wall Sit *goal: can go up in weight on clusters, but not back; familiarize yourself with […]