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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 today! We are using Catalyst Athletic’s Classic Lift Position/Technique Cycle for Snatch, Clean & Jerk, and supplemental movements. For your percentages you should be using a conservative goal 1RM. For example, if two weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would be […]
MONDAY WEIGHTLIFTING [2 SN + 1 OHSQ (with 3 sec pause at bottom of OHSQ)] 6×1 @60, 60, 60, 65, 65, 65% on a 2:00 INT CONDITIONING (training) 5 RFT: 50 DU 10 HSPU 15 RKBS (70/55 lbs) 20 minute cutoff *goal: break up movements less as the workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever […]
MONDAY WEIGHTLIFTING 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 (practice) – EMOM 15: min 1, 4, etc) 6 RFESS e/s – DB in one hand, hand is opposite of leg working min 2, 5, etc) 6 SA DB PP e/s min […]
MONDAY WEIGHTLIFTING SN 1 @80, 1 @85, 1 @85+, 1 @85+, 1@85+% on a 2:00 INT *goal: finish heavier than 3/14/22 CONDITIONING (training) 5 Rds, each for time 8 TTB 32 DU 12 Alt Goblet Cossack Squat (35/20 lbs) 1:00 Rest between rounds *goal: maintain a sprint effort for as long as possible; choose weights/options […]
MONDAY WEIGHTLIFTING SN 2 @75, 1 @80, 1 @85+, 1 @85+, 1@85+% on a 2:00 INT *goal: finish heavier than 2/21/22 CONDITIONING (training) 4 cycles of 4:00 AMRAP, 1:00 Rest 15/12 Cal Row 10 RKBS (70/55 lbs) 5 PSN (95/65 lbs) For each round, continue the AMRAP where you left off *goal: consistent or more […]
MONDAY WEIGHTLIFTING (SN High Pull + HGSN) 2@65%, 2@65%, 1@70% on a 2:00 INT SN 1@70%, 1@70% on a 2:00 INT CONDITIONING (training) 4 RFT: 12 Pull Ups 24 AbMat Sit Ups 400m Run *goal: consistent or negative splits for each round; break up movements less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat […]
MONDAY WEIGHTLIFTING SN 2@65, 2@65, 1@70, 1@70, 1@70% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 4 PSN “evens”) 10 UB WB + 10 V Ups *goal: compare PSN to 6/5/21; can go up in weight on PSN and WB, but not back SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are […]
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. […]