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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 BKSQ 5@75, 3@85, AMrAP@95% on a 3:00 INT *use same training max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 25 AbMat Sit Ups 20 RKBS (70/55 lbs) 16 WB (20/14 lbs) 12 Alt Reverse Lunges (weighted) 10 Push Ups *goal: keep pace high while it’s your turn to […]
MONDAY WEIGHTLIFTING BKSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT *add 5-10 lbs to training max from two weeks ago CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 24 Alt Russian Twists (45/35 lbs) 20 RKBS (70/55 lbs) 16 WB (20/14 lbs) 12 Alt Pistols 8 Pull Ups *goal: keep pace high while it’s […]
MONDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 2.5-5 lbs to training max from last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 24 AbMat Sit Ups 20/16 Cal Row 16 SA DB Front Squat (50/35 lbs) 12 SA Alt Reverse Lunges (50/35 lbs) 8 HSPU *goal: keep pace high […]
MONDAY WEIGHTLIFTING CNJK 2×2@70%, 3×1@75% on a 2:30 INT *use same max as last week CONDITIONING (practice) – EMOM 15: min 1) 8 STO (no heavier than 95/65 lbs) min 2) 12 Alt SA Farmers Carry Lunges (no heavier than 50/35 lbs) min 3) 20 Alt Russian Twists (no heavier than 35/25 lbs) *goal: smooth […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT *use same training max as last week CHALLENGE TIME! Pistol Squat skill work – 10 minutes CONDITIONING (training) 10-9-8-7-6-5-4-3-2-1 HSPU AbMat Sit Up PSN (95/65 lbs) *goal: compare times to 5/31/19; smooth cycling and focused breathing on PSN SUPPLEMENTAL TRAINING 3 sets, heavier than last […]
MONDAY WEIGHTLIFTING PR 3@70, 3@80, AMrAP@90% on a 2:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 20: min 1) :30 MR WB (20/14 lbs) min 2) :30 MR Bar Facing OTB Burpees min 3) 6 HGPCN min 4) Rest *goal: consistent or more reps each round; can go up in […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (training) Row 4-6x500m 1:1 work:rest *goal: negative splits; compare to 10/11/23 SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 8 B Stance DB RDL e/s @2011 10 Barbell Hip Thrust @30X1 TUESDAY WEIGHTLIFTING SN […]
MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT *use same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 8: 6 Dumbbell Squats (50s/35s) 8 Pull Ups 10 Burpees *goal: break up movements less as workout goes on; figure out best/most comfortable way for you to hold DBs SUPPLEMENTAL TRAINING High […]
MONDAY WEIGHTLIFTING BN 5@75, 3@85, AMrAP @95% on a 3:00 INT *use same training max as last week CHALLENGE TIME! Handstand skill work – 10 minutes CONDITIONING (practice) – EMOM 15: min 1) 40-60 DU / DU practice min 2) 15 UB RKBS min 3) Rest *goal: consistent or more reps on DU, try not […]
MONDAY WEIGHTLIFTING CNJK 5×2 @60, 60, 65, 65, 65% on a 2:30 INT CONDITIONING (training) Row Pyramid, for time, resting one minute between each row: 15/12 Cal Row 30/24 Cal Row 45/36 Cal Row 60/48 Cal Row 45/36 Cal Row 30/24 Cal Row 15/12 Cal Row *goal: consistent pace on way up, then see if […]