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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 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 […]