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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 BN 4 sets on a 3:00 INT 1@80, 1@85, 1@90, 6@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, 4 RFT: A) 400m Run B) 15 KBS (55/35 lbs) + 10 TTB *goal: training for benchmark workout “Helen”; consistent pace on run; break up B movements less […]
TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3 sets on a 3:00 INT 8@55%, 6@65%, 4@75% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) EMOM 15: min 1) 20-40 DU / DU practice min 2) 10-15 KBS min 3) REST *goal: posture and range of motion (ROM) is more important than weight; can go […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 1@90%, 1@95%, 10@65%, 15@50% for both drop sets, perform first 3 reps at 30X0 tempo *off of conservative, goal 1RM (same as last week) CONDITIONING (training) AMRAP 20: 400m Run 10 TTB 10 HSPU 15 RKBS (70/55 lbs) *goal: compare time to 05/30/24; break up movements […]
MONDAY CONDITIONING (aerobic capacity) 5 Rounds for quality of 3:30 per station: station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats station 3) cycle through: Cal Row or Run *goal: pick up where you left […]
MONDAY CONDITIONING (competition/test) Hero Workout “DT” “In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.” 5 RFT: 12 DL (155/105 lbs) 9 HGPCN (155/105 lbs) 6 […]
MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 2@82%, 2@87%, 8@65%, 8@65% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) 5 cycles of 3:30 AMRAP / :30 Rest 40 DU 20 RKBS (70/55 lbs) 10 HSPU -for each cycle, pick up where you left off- *goal: consistent or more reps each […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 4 sets on a 3:00 INT 2@82%, 2@82%, 6@65%, 6@65% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – EMOM for 15 min: min 1) 12 DL min 2) 9 HGPCN + 6 PJK min 3) REST *goal: can go up in height but not back; compare […]
MONDAY WEIGHTLIFTING PR 3 sets on a 2:30 INT 8@50%, 6@60%, 4@40% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, 8 RFT: 4 Strict Pull Ups 8 HSPU / 2 Wall Walks 12 WB (20/14 lbs) 16 RKBS (55/35 lbs) 20 Hollow Body Crunches *goal: break up […]
MONDAY CONDITIONING (aerobic capacity) 4 Rounds for quality: 4:00 Row 4:00 athlete’s choice – something that you can do and keep your heart rate at a consistent level 3:00 Tire Flip (roughly one every 30 seconds, no more than 6 per 3:00) *goal: DO. THE. TIREFLIPS. CONSISTENTLY. SUPPLEMENTAL 15 min on one of the following: […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 2×2@80, 85%, 2×10@60% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN *goal: synced up breathing and smooth cycling before adding weight; can go up in weight but […]