Category: Workouts

MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 2×2@80, 85%, 2×10@60% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN *goal: synced up breathing and smooth cycling before adding weight; can go up in weight but […]

MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 2×2@80%, 2×8@60% *off of conservative, goal 1RM CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 5 PCN (155/105 lbs) 10 Lateral OTB Burpees 15 WB (20/14 lbs) *goal: break up movements less as workout goes on; pick weight for PCN and WB that you could […]

It’s deload week! We made it through 6 weeks of building in intensity, maxing out lifts, and working through the Open workouts. By the end of this week, the goal is to feel recovered mentally and physically, and ready to start building again at the start of next week. Looking ahead: We will be completing […]

It’s the last week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.3. For this week, we will max out one lift on Monday, to try to get the most rest for whatever comes our way on Friday for the Open workout. For the lifts we are not maxing out that […]

It’s the second week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.2. For the next two weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open […]

It’s the first week of the CrossFit Open! Be sure to check out Friday’s explanation about 25.1. For the next three weeks, we will be maxing out on one lift per week. We’ll be doing this on Mondays, to try to get the most rest for whatever comes our way on Fridays for the Open […]

MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 90×1, 93×1, 97×1, 55×12, 60×12 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 16 Alt OH Plate Lunges *goal: can go up in weight but not back; […]

MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 87×1, 91×1, 95×1, 55×10, 60×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) 10 RFT: 2 Wall Walk 4 HGCN (135/95 lbs) 8 Lateral OTB Burpees 16 RKBS (70/55 lbs) *goal: grip management; get faster as workout goes on SUPPLEMENTAL 3 sets: 12 […]

MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 85×1, 90×1, 93×1, 55×8, 60×8 *use conservative, goal 1RM, same weight as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 12 RFT: 4 PCN (155/105 lbs) 8 TTB 12 Alternating Pistol Squats *goal: start at sprint pace and hang on as long as you can […]

MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×1, 75×1, 80×1, 50×6, 55×6 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) – EMOM for 15 min: min 1) 1-3 Wall Walks min 2) :30 Weighted Plank min 3) 6 Weighted Oblique Crunches e/s *goal: perfect posture on plank SUPPLEMENTAL 2 sets: […]

MONDAY CONDITIONING (aerobic capacity) AMRAP 45: 40/32 Cal Row 5x (inchworm + 2 Push Ups) 20 Walking Lunges (no heavier than 20/15 lbs in each hand) 40 Single Unders *goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week Friday, and move […]

MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5 sets on a 3:00 INT 85×1, 90×1, 90×1, 50×10, 55×10 *use conservative, goal 1RM, same weight as last week CONDITIONING (practice) Every 1:30 x 10 (5 Rounds) “odds”) 1:00 athlete’s choice skill work “evens”) 8-12 Alt Pistol Squats *goal: for skill work, think about something you want to be […]

MONDAY SNOW DAY! Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES due to inclement weather. Stay safe!     TUESDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 80×1, 85×1, 90×1, 50×8, 55×8 *use conservative, goal 1RM – this may be just 5-10 lbs heavier than last cycle, or you may be […]

Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION this Friday, January 3rd, at 7:15pm. All disciplines are encouraged to attend! MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 70×3, 70×3, 75×2, 75×2, 80×1 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 25/20 Cal Row […]

MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 90×1, 95×1, 100×1, 55×10, 60×10, 65×10 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) AMRAP 15: 15 WB (20/14 lbs) 10 TTB 50 DU SUPPLEMENTAL 3 sets: 15 DB Iron Cross 15 DB Bicep Curls     TUESDAY and WEDNESDAY Vanguard Gym / […]

MONDAY WEIGHTLIFTING PR 5 sets on a 2:30 INT 92×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) A/B, alternating full rounds, 10 RFT: 5 STO (135/95 lbs) 10 Box Jumps (24/20″) 15 Weighted AbMat Sit Ups (10/5 lbs) *goal: move ask quickly from movement to movement as […]

MONDAY WEIGHTLIFTING DL 5 sets on a 3:30 INT 90×1, 93×1, 55×10, 60×8, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (competition/test) 21-15-9 Pull Ups PCN (135/95 lbs) 42-30-18 AbMat Sit Ups *goal: grip fatigue management; pick weight that allows for smooth cycling, and that you can do at least a set […]

MONDAY WEIGHTLIFTING BN 5 sets on a 2:30 INT 80×1, 80×1, 55×6, 60×6, 65×6 *use conservative, goal 1RM (same weight as last week) CONDITIONING (training) 5 Rounds, 1 every 3:00, for quality: 20 DU 10 V Ups / Hollow Body Crunches 10 DB Hammer Curl *goal: consistent (not negative) splits; mind-muscle connection on hammer curls […]

MONDAY WEIGHTLIFTING DL 6 sets on a 3:30 INT 90×1, 90×1, 90×1 50×10, 55×10, 60×10 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) 500m Row B) 5 PCN (135/95 lbs) + 10 Lateral OTB Burpees *goal: consistent pace on rower; more rest after B every time SUPPLEMENTAL […]

MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 85×1, 90×1, 90×1, 50×10, 55×10, 60×8 *use conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 10 HSPU 15 Russian Twists e/s (35/25 lbs) 20 RKBS (70/55 lbs) *goal: break up movements less as workout continues; pick versions of […]

MONDAY Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Veterans Day.     TUESDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @60, 60, 60, 65, 65% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (competition/test) For time: […]

MONDAY WEIGHTLIFTING (SN High Pull + HGSN + OHSQ) on a 2:30 INT 5×2 @55, 55, 55, 60, 60% *off of conservative, goal 1RM (slightly heavier than heavy single from last week) CONDITIONING (practice) – EMOM 15: min 1) 3-6 Strict Pull Ups min 2) 5 DB Box Step Ups e/s min 3) :30 Plank […]

It’s our heaviest week! We have the opportunity on going heavy for the day and testing out some new 1RMs!   MONDAY WEIGHTLIFTING CNJK – 20 min 5-7 x1 up to a heavy for the day, or a new 1RM! *don’t be afraid to keep going on the CN or the JK, if you start […]

MONDAY WEIGHTLIFTING PR 6 sets on a 2:30 INT 90×1, 90×1, 95×1, 55×10, 60×10, 65×8 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (competition/test) A/B Partner Workout, alternating movements, AMRAP 16: 4 […]

MONDAY WEIGHTLIFTING SN 5 sets on a 2:30 INT 75×2, 80×1, 85×1, 90×1, 90+x1 *off of conservative, goal 1RM CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 200m Run (100m down and back) 20 AbMat Sit Ups 16 Alt DBSN (50/35 lbs) *goal: sprint effort on Sit Ups and DBSN; see if you can […]

DELOAD WEEK! Be patient with the lighter weights, fewer sets, and somewhat less intensity in the conditioning. These help us come back strong and ready for the following weeks.   MONDAY WEIGHTLIFTING SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT *off of conservative, goal 1RM CONDITIONING (practice) – Every 1:30 x 10 […]

MONDAY WEIGHTLIFTING DL 6 sets on a 3:00 INT 93×1, 93×1, 93×1, 50×10, 55×10, 60×10 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets CONDITIONING (training) Row 5×2:00 on / 2:00 rest *goal: consistent […]

MONDAY WEIGHTLIFTING 5 sets on a 2:30 INT HGCN + CNJK 2 sets @80, 85% CNJK 3 sets @90% *off of conservative, goal 1RM CONDITIONING (practice) – EMOM for 15 min: min 1) 10-15 UB WB min 2) 15-20 Hollow Body Crunches min 3) 5-10 Pull Ups *goal: can go up in weight but not […]

MONDAY WEIGHTLIFTING BN 6 sets on a 3:00 INT 83×1, 88×1, 93×1, 50×10, 55×8, 60×6 *use conservative, goal 1RM (same number as last week) **goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets BKSQ -or- FRSQ 6 sets on a 3:00 INT 83×1, […]

MONDAY CONDITIONING (aerobic capacity) AMRAP 36: 800m Run 1000m/800m Row 48 Single Unders 16 Alternating V-Ups 8 Inch Worms *goal: compare to 8/22/24; move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; […]

MONDAY Vanguard Gym/CrossFit Manassas has no classes in observance of Labor Day.     TUESDAY WEIGHTLIFTING SN Pull + HGSN + SN + OHSQ 3 sets @75% on a 2:30 INT HGSN + SN + OHSQ 2 sets @80% on a 2:30 INT *off of conservative, goal 1RM CONDITIONING (training) 5 Rounds, 1 every 3:00 […]

MONDAY PR 6 sets on a 2:30 INT 85×1, 90×1, 90×1, 72×5, 77×5, 81×3 *use conservative, goal 1RM (same number as last week) CONDITIONING (training) A+B Partner Workout, AMRAP 20: A) 400m Run B) 16 SA DB PP (50/35 lbs) + 10 Russian Twist e/s (50/35 lbs) *goal: consistent or faster pace on run; pick […]

MONDAY WEIGHTLIFTING DL 6 sets on a 3:30 INT 3×1 @80, 85, 90%, 3×3 @72, 77, 81% *use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as last week CONDITIONING (training) A+B Partner Workout, 5 Rds: A) 2:00 Row for meters B) 30 alt Russian Twist (15 […]

It’s deload week! We’re taking the weights down and letting our bodies recover from going for the heavy weights and the hard workouts last week. We won’t be using training maxes this cycle. All of the percentages for all of your lifts should be off of your conservative, goal 1RM that applies to you right […]

It’s max out week! For all our lifts this week, athletes have the option of going heavy for the day (H4tD). For Bench Press, Back Squat, Shoulder Press, and Deadlift, athletes can choose to either work up to their AMrAP at 95% or do singles up to a heavy for the day. Everyone will be […]

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) […]

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 […]

MONDAY WEIGHTLIFTING 3 Pos SN (high hang, knees, floor) 5×1 @60, 60, 60, 65, 65% on a 2:00 INT *Use conservative, goal 1RM. If two weeks ago, you set a new 1RM of 150 lbs, add 2.5-5 lbs. So your new training max (TM) would be 152.5 or 155 lbs. CONDITIONING (practice) – every 1:30 […]

MONDAY WEIGHTLIFTING BKSQ 5@40, 5@50, 5@60% on a 2:30 INT *if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM CONDITIONING (competition/test) A+B Partner Workout, AMRAP 20: A) 40/32 Cal Row B) 5 HGPCN (115/85 lbs) + 10 OTB Burpees *goal: consistent […]

MONDAY WEIGHTLIFTING BN 5-7×1 up to a heavy for the day – 15 minutes *goal: heavier than AMrAP last week or new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 16: A) 200m Run B) 6 HSPU + 8 TTB + 12 Alt Lunge *goal: can wear vest if you are planning to for “Murph”; break […]

MONDAY WEIGHTLIFTING CNJK 5×1 up to a heavy for the day on a 2:30 INT *goal: match or heavier than last week CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) “odds”) 1:00 athlete’s choice skill work “evens”) 12 Alt SA DB/KB OH Lunge (switch arms after 6) *goal: can go up in […]

MONDAY WEIGHTLIFTING DL 3@70, 3@80, AMrAP@90% on a 3:30 INT *use same training max as last week CONDITIONING (training) 4 cycles of 5:00: 400m Run -then, in remaining time, AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats Rest 1:00 between each cycle. For each cycle, pick up the AMRAP where you left […]

MONDAY WEIGHTLIFTING PR 5@65, 5@75, AMrAP@85% on a 2:30 INT *add 2.5-5 lbs to training max from last week CONDITIONING (training) – EMOM 20: min 1) :20 RKBS (55/35 lbs) min 2) :20 Burpees min 3) :20 Cal Row min 4) :20 Jump Rope – can be DU or SU, just needs to be something […]

MONDAY WEIGHTLIFTING SN 2×2@75% 2×1@80% on a 2:30 INT *use same training max as last week CONDITIONING (training) 5 Rds, 1 every 3:00: 30 DU 14 Alt DBSN (50/35 lbs) / 14 (7/7) SA DB PP (if hands are tore up from 24.3) 10 Weighted Sit Ups (ideally behind head) *goal: at least 1:00 rest […]

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 […]

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 – 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 […]

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 […]

MONDAY WEIGHTLIFTING BN – 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 1rm0 CONDITIONING (training) A+B Partner Workout AMRAP 15: A) 30 DU B) 6 CTB + 10 Push Ups + 14 Alt Pistol Squats *goal: break up movements less as workout […]

MONDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 10@60, 8@65, 6@70, 4@75, 2@80% *use conservative, goal 1RM CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) station 1) 2-5 tire flips station 2) 2-3 sets of HSPU / HS walk / skill work *goal: can go up in weight and reps […]

MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8-8-6-6 BN (tempo 30X1) @55, 55, 60, 60% 2) 8 BW rows in rig (tempo 30X1) *use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet) CONDITIONING (training) 40 Wall Balls […]

MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8 DL (tempo 3011) @50, 50, 55, 55% 2) 12-16 DB/KB Alt Lunges (controlled tempo) *use actual 1RM for percentages; more total volume on lunges (meaning more reps or more weight or both) CONDITIONING (practice) – EMOM 15: min 1) 5 PCN min […]

MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 PR (tempo 30X1) @45, 45, 50, 50% 2) 8 DB/KB Row right side (tempo 30X0) 3) 8 DB/KB Row left side (tempo 30X0) *use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up […]

MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 FRSQ (tempo 30X1) @40, 40, 45, 45% 2) 8 B Stance/supported DB/KB RDL right side (tempo 3011) 3) 8 B Stance/supported DB/KB RDL left side (tempo 3011) *use actual 1RM for percentages; can go up in weight, but we will be building […]

MONDAY – We are open and have regular class times today! Happy Labor Day! WEIGHTLIFTING BN 5@40, 5@50, 5@60% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 20 DU 10 Alt DBSN (50/35 lbs) 5 Burpee *goal: try DU in workout even if you cannot put together big sets; sprint […]

MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% -or- 5-7×1 up to a heavy for the day – 20 minutes CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP, 1:00 Rest 5 CTB Pull Ups 10 HSPU 15 RKBS (70/55 lbs) For each cycle, continue the AMRAP *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING […]

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) 20 WB min 2) 10 HSPU min 3) 2 PCN (heavy) – done as singles min 4) Rest *goal: first practice for the Hero workout “Holleyman”; break up movements less as […]

MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 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, Rest 1:1 *goal: compare times to 7/7/23 and try to go 2-3 seconds faster each interval SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 10 Good Mornings 12 Standing Leg […]

MONDAY WEIGHTLIFTING BN 8@45, 6@55, 4@65% on a 3:00 INT tempo: 31X1 *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB (20/14 lbs) 10 TTB 5 PCN (115/85 lbs) *goal: break up movements less as workout goes on; pick weights that you know you could do UB, […]

MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups min 2) 10 DBSN (right side) min 3) 10 OH Lunges (right side) min 4) 10 DBSN (left side) min 5) 10 OH Lunges (left side) *goal: first practice for CompTrain’s “Two Left Feet”; […]

MONDAY WEIGHTLIFTING SN 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT CONDITIONING (training) Run 4x400m, Rest 1:00 *goal: compare times to 6/13/23 and try to start faster; negative splits SUPPLEMENTAL TRAINING PJK 5×2@75, 75, 80, 80, 85%   TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT CONDITIONING (practice) – EMOM […]

WEDNESDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max CONDITIONING (competition/test) For time: 1000m Row 20 Box Jump Overs (24/20”) 5 Wall Walks *goal: sprint effort; must be able to set a strong pace on rower, but be able to get up and jump SUPPLEMENTAL TRAINING 3 sets, […]

MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups (can add weight as well) min 2) 10-14 SA DB HGPCNJK min 3) 15-20 WB min 4) Rest *goal: can go up in weight and/or reps, […]

MONDAY WEIGHTLIFTING PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT tempo: 30X1 *use same number as last week CONDITIONING (training) Run 1:00, Walk/Rest 1:00 x 8-12 Rounds *goal: maintain a steady, moderately fast pace on run; choose number of rounds based on how your body feels; should feel easy to finish SUPPLEMENTAL […]