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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 SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) Row 40/32 Cal B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs) *goal: UB WB; SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to […]
MONDAY SN 2@75, 1@80, 1@85, 1@90, 1@90+% on a 2:30 INT CONDITIONING (practice) – every 2:00 for 5 Rds: “odds”) 1:00 – 1:30 athlete’s choice skill work “evens”) 2x (1 BtN JK + 1 OHSQ) *goal: aim for heavier than last week on barbell complex SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, […]
MONDAY SN 2@70, 2@75, 1@80, 1@85, 1@85+% on a 2:30 INT CONDITIONING (training) 5 RFT: 20 WB (20/14 lbs) 15 Burpees 10 Pull Ups *goal: break up movements less as workout goes on; see if you can get to either WB or PU or both UB by the end SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×2 […]
MONDAY Vanguard Gym/CrossFit Manassas is CLOSED today in observance of Memorial Day. Come back ready to train on Tuesday. TUESDAY WEIGHTLIFTING BN BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT tempo: 31X1 CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice gymnastics skillwork – no kipping PU […]
MONDAY WEIGHTLIFTING SN 5×2 @80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice gymnastics skillwork “evens”) 1 BtN JK + 3 OHSQ *goal: compare OHSQ to 5/10/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @85% -do whichever squat you are not doing on Fridays SN segment pull (1”, […]
MONDAY WEIGHTLIFTING SN 5×2 @75% on a 2:30 INT CONDITIONING (training) “Jump Around” A/B Partner Workout, alternating movements, 10 RFT: 48 DU 12 BJ (24/20”) 8 Burpee Pull Ups *goal: no rest while it’s your turn to work SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @83% -do whichever squat you are not doing on Fridays SN […]
MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 2:00: 30 DU 15 RKBS (70/55 lbs) 5 HSPU (if you can sprint more than 5, do them at a deficit) *goal: blitz every one of these movements; with good technique go as fast as you can, and see how […]
MONDAY WEIGHTLIFTING SN 4×3 @65% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 5 Strict / Weighted Pull Ups “evens”) 5 HGCN *goal: pull ups heavier / more difficult than last week; can go up in weight but not back; smooth cycling and full depth on squat SUPPLEMENTAL TRAINING BKSQ […]
MONDAY WEIGHTLIFTING SN 5×3 @70% on a 2:30 INT CONDITIONING (training) Run no more than 6x400m, 1:00 rest Every interval at 5k pace minus 5 seconds 20 min cutoff *goal: consistent (not negative) paces, all at your goal 5k pace minus 5 seconds Try to run the same amount of 400s or more as 3/18/22, […]
MONDAY WEIGHTLIFTING SN 5×3 @65% on a 2:30 INT CONDITIONING (training) 4 Rds: Row 4:00 / Rest 1:00 start at fastest pace from 4/8/22, and increase pace every round, keeping s/m the same *goal: increase meters every round SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×4 @77% -do whichever squat you are not doing on Fridays SN […]