Secure your spot & get started today with our EXCLUSIVE online offer!
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.
⭐⭐⭐⭐⭐
⭐⭐⭐⭐⭐
Great coaches, fun programming!
SATURDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 30: 500m Row 3-5 Tire Fips 20 Hollow Body Crunches 20 Goblet Squats (55/35 lbs) 5 Strict Pull Ups *goal: consistent pace […]
FRIDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 10 HSPU 14 Alt OH Plate Lunges (45/25 lbs) 18 Alt Russian Twists (45/25 lbs) *goal: break up movements less […]
THURSDAY WEIGHTLIFTING (SN Pull + SN) 3×2 @65, 70, 75% on a 2:30 INT directly into SN 2×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) Run 2x1200m, Rest 2:00 *goal: same pace as 800s from 10/5/23 OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike 2:00 Mobility/Static Stretching/Foam Rolling […]
WEDNESDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 16 (4/4/4/4) SA DB HGPCNJK min 2) 8-12 V Ups min 3) Rest *goal: can go up in weight but not back; […]
TUESDAY WEIGHTLIFTING (CN Pull + CNJK) 3×2 @65, 70, 75% on a 2:30 INT directly into CNJK 3×2 @80% on a 2:30 INT *use conservative, goal 1RM CONDITIONING (training) 25 – 20 – 15 Cal Row (/20 – /16 – /12) HGPCN (95/65) (115/80) (135/95 lbs) BJO (24/20”) *goal: choose weights that allow you to […]
MONDAY WEIGHTLIFTING BN – 5 sets on a 2:30 INT 10 @65, 8@70, 6@75, 4@80, 2@85% *use same number as last week (your conservative goal 1rm0 CONDITIONING (training) A+B Partner Workout AMRAP 15: A) 30 DU B) 6 CTB + 10 Push Ups + 14 Alt Pistol Squats *goal: break up movements less as workout […]
MONDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 10@60, 8@65, 6@70, 4@75, 2@80% *use conservative, goal 1RM CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) station 1) 2-5 tire flips station 2) 2-3 sets of HSPU / HS walk / skill work *goal: can go up in weight and reps […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8-8-6-6 BN (tempo 30X1) @55, 55, 60, 60% 2) 8 BW rows in rig (tempo 30X1) *use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet) CONDITIONING (training) 40 Wall Balls […]
MONDAY WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything) 1) 8 DL (tempo 3011) @50, 50, 55, 55% 2) 12-16 DB/KB Alt Lunges (controlled tempo) *use actual 1RM for percentages; more total volume on lunges (meaning more reps or more weight or both) CONDITIONING (practice) – EMOM 15: min 1) 5 PCN min […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 PR (tempo 30X1) @45, 45, 50, 50% 2) 8 DB/KB Row right side (tempo 30X0) 3) 8 DB/KB Row left side (tempo 30X0) *use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up […]