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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 -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, but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
The rest of the week is a surprise! *evil villain laugh*
