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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!
FRIDAY WEIGHTLIFTING BN – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 32 DU 16 Alt Pistol Squats 8 HSPU *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING 2 sets: […]
THURSDAY WEIGHTLIFTING (HGSN + SN) 5×2 @70% on a 2:00 INT *use conservative, goal 1RM; HGSN is at knee CONDITIONING (training) A+B Partner Workout, AMRAP 16: A) Row 600m B) 4 OHSQ (95/65 lbs) + 8 OTB Burpee *goal: consistent or negative pace on rower OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike […]
WEDNESDAY WEIGHTLIFTING FRSQ – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) “odds”) 15 UB WB “evens”) 15 Weighted Sit Ups *goal: use same WB for Sit Ups as well; can […]
MONDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) AMRAP 20: Run 200m / Walk 200m *goal: consistent, active pace on 200s (not a jog) SUPPLEMENTAL TRAINING 2 sets: 15 DB Tricep Kickback e/s 20 SA DB […]
MONDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@68, 8@73, 6@78, 4@83, 2@88% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, 8 RFT: 16 Alt DBSN (50/35 lbs) 8 e/s DB Plank Pull Through (25/15 lbs) 4 Wall Walk *goal: break up movements less […]
SATURDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 30: 500m Row 3-5 Tire Fips 20 Hollow Body Crunches 20 Goblet Squats (55/35 lbs) 5 Strict Pull Ups *goal: consistent pace […]
FRIDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 10 HSPU 14 Alt OH Plate Lunges (45/25 lbs) 18 Alt Russian Twists (45/25 lbs) *goal: break up movements less […]
THURSDAY WEIGHTLIFTING (SN Pull + SN) 3×2 @65, 70, 75% on a 2:30 INT directly into SN 2×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) Run 2x1200m, Rest 2:00 *goal: same pace as 800s from 10/5/23 OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike 2:00 Mobility/Static Stretching/Foam Rolling […]
WEDNESDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 16 (4/4/4/4) SA DB HGPCNJK min 2) 8-12 V Ups min 3) Rest *goal: can go up in weight but not back; […]
TUESDAY WEIGHTLIFTING (CN Pull + CNJK) 3×2 @65, 70, 75% on a 2:30 INT directly into CNJK 3×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) 25 – 20 – 15 Cal Row (/20 – /16 – /12) HGPCN (95/65) (115/80) (135/95 lbs) BJO (24/20”) *goal: choose weights that allow you to […]