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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 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 […]
MONDAY WEIGHTLIFTING SN 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 pistol squat practice (no more than sets of 12 pistols) “evens”) Row 1:00 @ conservative goal 500m pace *goal: look up 500m TT from 8/10/21 and take a *little* bit of time […]