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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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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!
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Great coaches, fun programming!
Don’t forget: This Saturday, December 10th is The Vanguard Gym Christmas Party! Bring your dish or drink to pass, and we will start eating after the CrossFit workout at 10:00 AM (around 11:30). Sign up here for what you’d like to bring and to see what other people are bringing. Thieves Christmas will start at […]
MONDAY WEIGHTLIFTING SN 2 @75%, 1 @80%, 1 @85%, 1 @90%, 1 @90+% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (practice) – EMOM 15: min 1) 16 (4/4/4/4) SA KBSN min 2) 8-12 Alt Pistol Squats min 3) 6-10 Pull Ups *goal: can go up in reps and […]
On Thursday and Friday this week, there are NO CLASSES at Vanguard Gym / CrossFit Manassas, in observance of Thanksgiving. We hope that all of you enjoy the time off and the time with your family. MONDAY WEIGHTLIFTING SN 2 @75%, 2 @75%, 1 @80%, 1 @80%, 1 @85%, 1 @85% on a 2:00 […]
MONDAY WEIGHTLIFTING SN 3×2 @65%, 3×2 @70% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (competition/test) 21-15-9 Overhead Plate Lunge (45/25 lbs) Pull Up HSPU *goal: compare times to 12/11/19; break movements up less as time goes on SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×2 @70% on a 2:00 INT […]
FRIDAY ***Remember: There is class at 11:00 AM and 5:00 PM today.*** CONDITIONING Hero Workout, “Peter” – AMRAP 42: A+B – 800m Run A/B, alternating movements: 10 BBJO (24/20”) 20 Pull Ups 5 PCN (155/105 lbs) 19 Push Ups 21 WB (20/14 lbs)
On Veterans Day – Friday, November 11th – we will have two classes. One at 11:00 AM and one is at 5:00 PM. At both classes we will be doing the hero workout “Peter”. MONDAY WEIGHTLIFTING SN 3×2 @75, 75, 75%, 3×1 @80% on a 2:00 INT *use conservative, goal 1RM (same number as […]
MONDAY WEIGHTLIFTING SN 3×3 @70, 70, 70%, 3×2 @75, 75, 75% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) 4 cycles of 3:00 AMRAP / 1:00 Rest 32 DU 16 RKBS (70/55 lbs) 8 HSPU for each cycle, pick up where you left off: *goal: more rounds and […]
MONDAY WEIGHTLIFTING SN 6×3 @65, 65, 65, 70, 70, 70% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (competition/test) “Jeremy” 21-15-9 OHSQ (95/65 lbs) Burpee *goal: look up previous times BEFORE you do it; sprint effort, finishing in 10 minutes or less SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 4×3 @65%, […]
MONDAY WEIGHTLIFTING SN 8×2 @60% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (practice) – EMOM 15: min 1) 10-15 UB WB min 2) 8-15 Burpees min 3) 15-25 AbMat Sit Ups *goal: can go up in reps, but not back SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 8×2 @60% 1:00 […]
MONDAY WEIGHTLIFTING SN 10×2 @65% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) Row 6x500m @2k pace, Rest 1:00 *goal: practice going your 2k goal pace and stay there; we want consistent splits today, not negative; last training day before 2k test next week SUPPLEMENTAL TRAINING BKSQ -or- […]