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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 PR 5 sets on a 2:30 INT 92×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) A/B, alternating full rounds, 10 RFT: 5 STO (135/95 lbs) 10 Box Jumps (24/20″) 15 Weighted AbMat Sit Ups (10/5 lbs) *goal: move ask quickly from movement to movement as […]
MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 90×1, 93×1, 55×10, 60×8, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) 21-15-9 Pull Ups PCN (135/95 lbs) 42-30-18 AbMat Sit Ups *goal: grip fatigue management; pick weight that allows for smooth cycling, and that you can do at least a set […]
MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 80×1, 80×1, 55×6, 60×6, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) 5 Rounds, 1 every 3:00, for quality: 20 DU 10 V Ups / Hollow Body Crunches 10 DB Hammer Curl *goal: consistent (not negative) splits; mind-muscle connection on hammer curls […]
MONDAY WEIGHTLIFTING DL 6 sets on a 3:30 INT 90×1, 90×1, 90×1 50×10, 55×10, 60×10 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 500m Row B) 5 PCN (135/95 lbs) + 10 Lateral OTB Burpees *goal: consistent pace on rower; more rest after B every time SUPPLEMENTAL […]
MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 85×1, 90×1, 90×1, 50×10, 55×10, 60×8 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 10 HSPU 15 Russian Twists e/s (35/25 lbs) 20 RKBS (70/55 lbs) *goal: break up movements less as workout continues; pick versions of […]
MONDAY Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Veterans Day. TUESDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @60, 60, 60, 65, 65% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (competition/test) For time: […]
MONDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @55, 55, 55, 60, 60% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (practice) – EMOM 15: min 1) 3-6 Strict Pull Ups min 2) 5 DB Box Step Ups e/s min 3) :30 Plank […]
It’s our heaviest week! We have the opportunity on going heavy for the day and testing out some new 1RMs! MONDAY WEIGHTLIFTING CNJK – 20 min 5-7 x1 up to a heavy for the day, or a new 1RM! *don’t be afraid to keep going on the CN or the JK, if you start […]
MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 90×1, 90×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (competition/test) A/B Partner Workout, alternating movements, AMRAP 16: 4 […]
MONDAY WEIGHTLIFTING SN 5 sets on a 2:30 INT 75×2, 80×1, 85×1, 90×1, 90+x1 *off of conservative, goal 1RM CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 200m Run (100m down and back) 20 AbMat Sit Ups 16 Alt DBSN (50/35 lbs) *goal: sprint effort on Sit Ups and DBSN; see if you can […]