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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 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, […]
TUESDAY WEIGHTLIFTING PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT *add 2.5-5 lbs to training max CONDITIONING (training) AMRAP 15: 200m Run 12 Thrusters (95/65 lbs) 9 OTB Burpees *goal: consistent pace on run; break up movements less as workout goes on SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 15 DB OH Tricep Extensions […]
MONDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP @85% on a 2:30 INT *use training max: if you maxed out on Bench at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max CONDITIONING (practice) – EMOM 20: min 1) 20-50 UB […]
MONDAY WEIGHTLIFTING SN 2×2 @83%, 3×1 @88% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5 OHSQ from ground *goal: can go up in weight but not back; focus on distinct snatch, then tempo on OHSQ SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]
February Friday, 17th – Friday Night Lights! Register for The Open here. Friday, 24th – Friday Night Lights! March Friday, 3rd – Friday Night Lights! April Saturday, 22nd – Festivus Games (Warrenton, VA) May Monday, 29th – No Classes in observance of Memorial Day June Saturday, 10th – Vanguard Games November Thursday 23rd and Friday […]
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 […]