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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 3@70%, 3@80%, AMrAP@90% on a 3:00 INT *same TM as last week (but if you didn’t do this last week, add 2.5-5 lbs to the TM from the week before) BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT *same TM as last week (but if you didn’t do this last week, add […]
MONDAY WEIGHTLIFTING SN 5×1 @85, 90, 95, 95+, 95+% on a 2:30 INT *use conservative, goal 1RM (same as last week) CONDITIONING (practice) – EMOM 15: min 1) 12 Alt SA DBSN min 2) 12 (6/6) DB Box Step Ups min 3) Rest *goal: can go up in weight but not back; breathing on purpose […]
MONDAY CONDITIONING (aerobic capacity) A+B+C Team Workout, 4 Rds for quality: A) Row as long as it takes partner B B) ~300m Walk C) Tire Flips as long as it takes partner B, one every ~30 seconds (no more than 10) *goal: move at a pace that allows you to stay consistent for the entire […]
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) […]