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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 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 – 20 min 5-7 x 1 up to a heavy for the day FRSQ – 20 min 5-7 x 1 up to a heavy for the day possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max) 8@40, 5@60, 3@70, […]
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 […]