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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 DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT *use same training max as last week CONDITIONING (competition/test) A+B+C Team version of CompTrain’s “Spin Move”, 5 RFT: A) 50 DU / SU B) 25-20-15-10-5 Alt SA DBSN (50/35 lbs) C) 15/12 Cal Row 18 min cutoff One round is complete when each person has […]
Vanguard Gym / CrossFit Manassas has NO CLASSES on Thursday, July 4th, in observance of Independence Day. Have fun, be safe, and we’ll see you for regular class times on Friday. DON’T FORGET: 17th Annual Vanguard Games are Saturday, July 6th. We’ll have two different workouts: one at 9:00am and one at 10:00am. Bring a […]
MONDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to TM from last week CONDITIONING (training) A+B+C Team Workout, AMRAP 20: A) 8 TTB B) 10 (5/5) DB HGPCNJK (50/35 lbs) C) 14/12 Cal Row *goal: use takeaways from practice day last week; counts as one round when each person has […]
MONDAY WEIGHTLIFTING PR 5@40%, 5@50%, 5@60% on a 2:00 INT *use same TM as last week CONDITIONING (training) Run 3×4:00, 1:00 Rest *goal: steady work pace for whole four minutes, *not slow*; compare distances/paces to 4/23/24 SUPPLEMENTAL TRAINING 2 sets, equal to last week: 15 Seated Cable Row @2111 15 DB Bicep Curl […]
MONDAY WEIGHTLIFTING SN 5×1@80, 80, 80, 85, 85% on a 2:30 INT *use conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 14 Farmers Carry Alt Lunges (athlete’s choose weight/BW) 12 Weighted Sit Ups (10/5 lbs) 10 Push Ups *goal: move consistently while it is your time to […]
MONDAY WEIGHTLIFTING BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT *use same TM as last week CONDITIONING (practice) – EMOM 15: min 1) 3-6 Strict Pull Ups min 2) 10-15 WB min 3) 20-50 DU / DU practice *goal: don’t be afraid to try a heavier weight than normal and do fewer reps; can go […]
TUESDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to TM from last week TECHNIQUE REVIEW Tire Flips – 5-10 minutes CONDITIONING (training) In teams of 3, waterfall style start, 4 RFT: A) 25 AbMat Sit Ups B) 2-6 tire flips (more for a lighter weight, fewer for a heavier weight) […]
Don’t forget – Vanguard Gym / CrossFit Manassas has NO CLASSES next week on Monday, May 27th, in observance of Memorial Day. MONDAY WEIGHTLIFTING CNJK 5×2 @65, 65, 65, 70, 70% on a 2:30 INT *use conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB […]
MONDAY WEIGHTLIFTING DL 5@75%, 3@85%, AMrAP@95% on a 3:00 INT *use same TM as last week CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) “odd”) 1:00 athlete’s choice skill work “even”) 12 (6/6) SA DB HGPCNJK *goal: compare weights to 3/13/24; can go up in weight but not back SUPPLEMENTAL TRAINING 3 […]
MONDAY WEIGHTLIFTING PR 3@70%, 3@80%, AMrAP@90% on a 3:00 INT *use same TM as last week CONDITIONING (training) Run 4-6x400m *goal: negative splits; compare to 3/12/24; 1:1 work:rest; no more than 2:00 rest SUPPLEMENTAL TRAINING 3 sets: 12 SA Seated Cable Row e/s @2111 12 DB Bicep Curl TUESDAY WEIGHTLIFTING 3 Pos SN […]