Secure your spot & get started today with our EXCLUSIVE online offer!
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.
⭐⭐⭐⭐⭐
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!
⭐⭐⭐⭐⭐
Great coaches, fun programming!
MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @77, 77, 81, 81, 81% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds “odds”) 8-12 BBJO (24/20”) “evens”) 6 PCN *goal: smooth, beautiful cycling; efficient amount of steps on BBJO; can go up in weight and/or height, but not back; compare reps of […]
MONDAY WEIGHTLIFTING 2 Position SN (mid-hang, floor) 5×1 @75, 75, 80, 80, 80% on a 2:30 INT CONDITIONING (training) 5 RFT: 10 TTB 15 RKBS (70/55 lbs) 20 AbMat Sit Ups *goal: break movements up less as workout goes on SUPPLEMENTAL WEIGHTLIFTING *do whichever squat you are not doing on Fridays; use 90% of max […]
MONDAY WEIGHTLIFTING 3 Position SN (mid-hang, knee, floor) 5×1 @70, 70, 75, 75, 75% on a 2:30 INT CONDITIONING (training) CompTrain’s “Push to Start” 2-4-6-8-10 Wall Walk (scale with 1-2-3-4-5) DL @55% of the training max you are currently working off of DU (x10) (or SU also x10) 20 min cutoff *goal: controlled wall walks […]
Our new strength cycle starts today! We are using Catalyst Athletic’s Strength & Power Development Phase for Snatch and Clean & Jerk. For your percentages you should be using a conservative goal 1RM. For example, if three weeks ago you hit a new 1RM on Clean & Jerk at 108 lbs, a conservative goal would […]
Friday, December 31st – NO EVENING CLASSES in observance of New Years Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, January 1st – NO CLASSES in observance of New Years Day. Have fun and be safe! Happy New Year! We’ll see you […]
Friday, December 24th – NO EVENING CLASSES in observance of Christmas Eve. Morning classes are as regularly scheduled (7:00, 9:00, and 11:00), but there are NO EVENING CLASSES (4:30 and 5:30). Saturday, December 25th – NO CLASSES in observance of Christmas Day. Have fun and be safe! Merry Christmas! We’ll see you back on Monday […]
Our new strength cycle starts Monday, January 3rd! In the meantime, I want to introduce you all to some different kinds of training. What we are doing this week is influenced by Marcus Filly‘s approach of Functional Bodybuilding. My best advice is to start lighter than you think you should. The goal for Tuesday, Wednesday, […]
MONDAY WEIGHTLIFTING [PSN + OHSQ + SN (2 second pause in bottom of SN)] 5×1 at light to moderate weight – can build – on a 2:00 INT CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 6 PSN (75/55 lbs) 15 WB (20/14 lbs) 20 AbMat Sit Ups *goal: every movement UB; smooth technical […]
MONDAY WEIGHTLIFTING BN warm up to 70-75% -then- 10 minutes to set a new 1RM / heavy single for the day CONDITIONING (training) A/B Partner workout, alternating movements, 10 RFT: 7 Thrusters (95/65 lbs) 10 Box Jump (24/20”) 7 Pull Up *goal: thrusters UB; break up PU less as the workout goes on ACCESSORY 3×15-20 […]
MONDAY WEIGHTLIFTING SN [email protected]%, [email protected], 87.5, 90, 92.5, 95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1, 4, etc) 5 HSPU min 2, 5, etc) 10 Alt Pistols min 3, 6, etc) 15 PU / MR PU in :45 *goal: first iteration of practice for benchmark workout “Mary”; at least :15 rest […]