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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!
MONDAY WEIGHTLIFTING SN [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 2×2 @110% on a 2:00 INT CONDITIONING (practice) – EMOM 20: min 1) Row 10/8 Cal min 2) 15 RKBS min 3) 20-40 DU min 4) Rest *goal: can go up in reps but not back; can […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @105% on a 2:30 INT CONDITIONING (training) Run 2x1200m, rest 2:00 between *goal: first 1200 at goal 5k pace – 10 seconds; second 1200 faster than that; compare to 6/1/22 SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 6×3 […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected], [email protected], [email protected], [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) Tabata DU 8x :20 work / :10 rest -rest :30- Tabata WB (20/14 lbs) 8x :20 work / :10 rest -rest :30- Tabata KBS (55/35 lbs) 8x :20 work […]
MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @90% on a 2:00 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 10-15 American KBS *goal: can go up in weight but not back; back straight at top of each KBS […]
MONDAY WEIGHTLIFTING SN [email protected], [email protected], [email protected], [email protected], [email protected]% on a 2:30 INT -warming up immediately into- SN Pull 3×3 @100% on a 2:30 INT CONDITIONING (training) 5 Rds, 1 every 3:00 40 DU 20 WB (20/14 lbs) 10 DL (185/125 lbs) (no more than 40% of max) *goal: at least 1:00 rest each round; choose […]
MONDAY WEIGHTLIFTING SN 5×3 @65, 65, 65, 70, 70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 20-50 DU / DU practice min 2) 2 sets of HSPU min 3) Rest *goal: compare DU to 5/26/22; compare HSPU to 4/30/22 […]
MONDAY Vanguard Gym/CrossFit Manassas is CLOSED in observance of Independence Day. Relax and enjoy the day! We’ll see you back for regular hours on Tuesday. TUESDAY WEIGHTLIFTING BN [email protected], [email protected], AMrAP @85% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 6 PSN […]
MONDAY WEIGHTLIFTING SN 6×2 @55, 60, 65, 70, 70, 70% CONDITIONING (competition/test) WZA 2019 Indy Online Challenge – Workout 1 AMRAP 9: 3 HGPSN (75/55 lbs) 3 OHSQ (75/55 lbs) 30 DU 6 HGPSN (75/55 lbs) 6 OHSQ (75/55 lbs) 30 DU 9 HGPSN (75/55 lbs) 9 OHSQ (75/55 lbs) 30 DU …etc, until 9:00 […]
MONDAY SN 5-7 x1 on a 2:00-2:30 INT (15-20 min) *goal: up to a heavy for the day or new 1RM CONDITIONING (training) A+B Partner Workout, AMRAP 15: A) Row 40/32 Cal B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs) *goal: UB WB; SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to […]
MONDAY SN [email protected], [email protected], [email protected], [email protected], [email protected]+% on a 2:30 INT CONDITIONING (practice) – every 2:00 for 5 Rds: “odds”) 1:00 – 1:30 athlete’s choice skill work “evens”) 2x (1 BtN JK + 1 OHSQ) *goal: aim for heavier than last week on barbell complex SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, […]