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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!
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour. MONDAY Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of New Years Day. Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour. […]
MONDAY Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Christmas. TUESDAY EMOM 20: 1) 5 BN @55, 55, 60, 60% 2) 20-40 DU 3) 2-4 Strict Pull Ups, control on the way down 4) 15 AbMat Sit Ups 5) Rest -directly into- EMOM 20: 1) 5-15 Push Ups, full ROM […]
MONDAY Every 1:30 x 5 Rds of each: min 1) 5 BN @55, 60, 65, 70, 75% min 2) 5 DB / KB Windmill e/s min 3) 10 DB Row e/s min 4) :45 Single Unders *goal: use same weight on DB rows as last week, since we are doing more reps SUPPLEMENTAL TRAINING 3 […]
MONDAY EMOM 16: min 1) 5 BKSQ -or- FRSQ @50, 60, 65, 70% min 2) 15 AbMat Sit Ups min 3) 3-5 Strict Pull Ups min 4) Rest -directly into- EMOM 16: min 1) 15 RKBS (70/55 lbs) min 2) 15 AbMat Sit Ups min 3) 6 Cossack Squat e/s min 4) Rest *goal: work […]
MONDAY 10 Rds, 1 every 2:30: “odds”) 15/12 Cal Row + 5 DL @45, 50, 55, 60, 65% “evens”) 15/12 Cal Row + 6 Reverse Lunges e/s *goal: consistent, not negative, splits on rower; stay at same weight on lunges SUPPLEMENTAL TRAINING 3 sets: 10 Good Mornings 10 GHD Sit Up + R Twist e/s […]
MONDAY EMOM 20: min 1) 5 BKSQ -or- FRSQ @40, 45, 50, 55, 60% min 2) :30 Plank min 3) 6 e/s heel elevated Glute Bridge @20X1 min 4) :30 DU / SU *goal: full range of motion (ROM) on glute bridges and squats; compare to 12/16/22; it helps to do the glute bridges on […]
MONDAY WEIGHTLIFTING BN – 20 min 5-7 x 1 up to a heavy for the day FRSQ – 20 min 5-7 x 1 up to a heavy for the day possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max) 8@40, 5@60, 3@70, […]
MONDAY WEIGHTLIFTING BN – 5 sets on a 3:00 INT 4@75, 2@80, 1@85, 1@90, 1@95% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) 5 Rds, each for time: 50 DU 20 DB/KB Box Step Ups (24/20”) (35/20 lbs) 10 PU 1:00 Rest after each round *goal: negative splits on rounds; break […]
MONDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 6@70, 4@75, 2@80, 1@85, 1@90% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 14 Alt DBSN min 2) 6-12 Lateral Burpees over DB min 3) Rest *goal: can go up in weight but not back; compare […]
SATURDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 30: min 1) 12 (6/6) Lateral Step Ups min 2) 1 Wall Walk (if too easy hold in upright position longer) min 3) 12 RKBS min […]