Secure your spot & get started today with our EXCLUSIVE online offer!
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.
⭐⭐⭐⭐⭐
⭐⭐⭐⭐⭐
Great coaches, fun programming!
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 […]
MONDAY WEIGHTLIFTING [1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 15-50 DU min 2, 5, etc) 8-12 Alt Pistol min 3, 6, etc) 4-8 TTB *goal: reps do not have to be UB; […]
all percentages (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) are off of your conservative, goal 1RM for that lift – should be same number as last week MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@65, 65, 70, 70, 70% on a 2:30 INT CONDITIONING (competition/test) CompTrain Workout “Bangers & Mash” 7 Rds: 3 PP (115/85 […]
ALL PERCENTAGES (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) ARE OFF OF YOUR CONSERVATIVE, GOAL 1RM MONDAY WEIGHTLIFTING (2 SN + 1 OHSQ) 5×1@60, 60, 65, 65, 65% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 6-12 CTB / PU min 2, 5, etc) 6-12 Alt DBSN min 3, […]
MONDAY WEIGHTLIFTING SN 5×1 @60, 60, 65, 65, 70% on a 2:00 INT CONDITIONING (training) A+B Partner Workout, AMRAP 8: A) 8 BBJO (24/20”) B) 10 (5/5) SA DB HGPCNJK (50/35 lbs) *goal: sprint effort: set a high but not max pace and hang on as long as possible ACCESSORY 3×10 RFESS Seated Leg Curl […]
MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day. TUESDAY WEIGHTLIFTING BN 5@75, 3@85, AMrAP @95% on a 2:30 INT -or- 5×1 up to a new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) Row 500m B) 3 Wall Walks *goal: row at a pace that allows you to finish […]