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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!
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 go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets:
12 Standing Leg Abduction e/s
12 B Stance DB/KB RDL e/s
15 SL Standing Calf Raise e/s