MONDAY WEIGHTLIFTING SN 2×2@75% 2×1@80% on a 2:30 INT *use same training max as last week CONDITIONING (training) 5 Rds, 1 every 3:00: 30 DU 14 Alt DBSN (50/35 lbs) / 14 (7/7) SA DB PP (if hands are tore up from 24.3) 10 Weighted Sit Ups (ideally behind head) *goal: at least 1:00 rest […]
MONDAY WEIGHTLIFTING BKSQ 5@75, 3@85, AMrAP@95% on a 3:00 INT *use same training max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 25 AbMat Sit Ups 20 RKBS (70/55 lbs) 16 WB (20/14 lbs) 12 Alt Reverse Lunges (weighted) 10 Push Ups *goal: keep pace high while it’s your turn to […]
MONDAY WEIGHTLIFTING BKSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT *add 5-10 lbs to training max from two weeks ago CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 24 Alt Russian Twists (45/35 lbs) 20 RKBS (70/55 lbs) 16 WB (20/14 lbs) 12 Alt Pistols 8 Pull Ups *goal: keep pace high while it’s […]
MONDAY WEIGHTLIFTING BN 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 2.5-5 lbs to training max from last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 16: 24 AbMat Sit Ups 20/16 Cal Row 16 SA DB Front Squat (50/35 lbs) 12 SA Alt Reverse Lunges (50/35 lbs) 8 HSPU *goal: keep pace high […]
MONDAY WEIGHTLIFTING CNJK 2×2@70%, 3×1@75% on a 2:30 INT *use same max as last week CONDITIONING (practice) – EMOM 15: min 1) 8 STO (no heavier than 95/65 lbs) min 2) 12 Alt SA Farmers Carry Lunges (no heavier than 50/35 lbs) min 3) 20 Alt Russian Twists (no heavier than 35/25 lbs) *goal: smooth […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT *use same training max as last week CHALLENGE TIME! Pistol Squat skill work – 10 minutes CONDITIONING (training) 10-9-8-7-6-5-4-3-2-1 HSPU AbMat Sit Up PSN (95/65 lbs) *goal: compare times to 5/31/19; smooth cycling and focused breathing on PSN SUPPLEMENTAL TRAINING 3 sets, heavier than last […]
MONDAY WEIGHTLIFTING PR 3@70, 3@80, AMrAP@90% on a 2:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 20: min 1) :30 MR WB (20/14 lbs) min 2) :30 MR Bar Facing OTB Burpees min 3) 6 HGPCN min 4) Rest *goal: consistent or more reps each round; can go up in […]
MONDAY WEIGHTLIFTING BKSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (training) Row 4-6x500m 1:1 work:rest *goal: negative splits; compare to 10/11/23 SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 8 B Stance DB RDL e/s @2011 10 Barbell Hip Thrust @30X1 TUESDAY WEIGHTLIFTING SN […]
MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT *use same max as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 8: 6 Dumbbell Squats (50s/35s) 8 Pull Ups 10 Burpees *goal: break up movements less as workout goes on; figure out best/most comfortable way for you to hold DBs SUPPLEMENTAL TRAINING High […]
MONDAY WEIGHTLIFTING BN 5@75, 3@85, AMrAP @95% on a 3:00 INT *use same training max as last week CHALLENGE TIME! Handstand skill work – 10 minutes CONDITIONING (practice) – EMOM 15: min 1) 40-60 DU / DU practice min 2) 15 UB RKBS min 3) Rest *goal: consistent or more reps on DU, try not […]
MONDAY WEIGHTLIFTING CNJK 5×2 @60, 60, 65, 65, 65% on a 2:30 INT CONDITIONING (training) Row Pyramid, for time, resting one minute between each row: 15/12 Cal Row 30/24 Cal Row 45/36 Cal Row 60/48 Cal Row 45/36 Cal Row 30/24 Cal Row 15/12 Cal Row *goal: consistent pace on way up, then see if […]
Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour. MONDAY Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of New Years Day. Don’t forget: starting this week, afternoon classes are at 4:30pm and 5:45pm. Each class is still one hour. […]
MONDAY Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Christmas. TUESDAY EMOM 20: 1) 5 BN @55, 55, 60, 60% 2) 20-40 DU 3) 2-4 Strict Pull Ups, control on the way down 4) 15 AbMat Sit Ups 5) Rest -directly into- EMOM 20: 1) 5-15 Push Ups, full ROM […]
MONDAY Every 1:30 x 5 Rds of each: min 1) 5 BN @55, 60, 65, 70, 75% min 2) 5 DB / KB Windmill e/s min 3) 10 DB Row e/s min 4) :45 Single Unders *goal: use same weight on DB rows as last week, since we are doing more reps SUPPLEMENTAL TRAINING 3 […]
MONDAY EMOM 16: min 1) 5 BKSQ -or- FRSQ @50, 60, 65, 70% min 2) 15 AbMat Sit Ups min 3) 3-5 Strict Pull Ups min 4) Rest -directly into- EMOM 16: min 1) 15 RKBS (70/55 lbs) min 2) 15 AbMat Sit Ups min 3) 6 Cossack Squat e/s min 4) Rest *goal: work […]
MONDAY 10 Rds, 1 every 2:30: “odds”) 15/12 Cal Row + 5 DL @45, 50, 55, 60, 65% “evens”) 15/12 Cal Row + 6 Reverse Lunges e/s *goal: consistent, not negative, splits on rower; stay at same weight on lunges SUPPLEMENTAL TRAINING 3 sets: 10 Good Mornings 10 GHD Sit Up + R Twist e/s […]
MONDAY EMOM 20: min 1) 5 BKSQ -or- FRSQ @40, 45, 50, 55, 60% min 2) :30 Plank min 3) 6 e/s heel elevated Glute Bridge @20X1 min 4) :30 DU / SU *goal: full range of motion (ROM) on glute bridges and squats; compare to 12/16/22; it helps to do the glute bridges on […]
MONDAY WEIGHTLIFTING BN – 5 sets on a 3:00 INT 4@75, 2@80, 1@85, 1@90, 1@95% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) 5 Rds, each for time: 50 DU 20 DB/KB Box Step Ups (24/20”) (35/20 lbs) 10 PU 1:00 Rest after each round *goal: negative splits on rounds; break […]
MONDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 6@70, 4@75, 2@80, 1@85, 1@90% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 14 Alt DBSN min 2) 6-12 Lateral Burpees over DB min 3) Rest *goal: can go up in weight but not back; compare […]
SATURDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 30: min 1) 12 (6/6) Lateral Step Ups min 2) 1 Wall Walk (if too easy hold in upright position longer) min 3) 12 RKBS min […]
FRIDAY WEIGHTLIFTING BN – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 32 DU 16 Alt Pistol Squats 8 HSPU *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING 2 sets: […]
THURSDAY WEIGHTLIFTING (HGSN + SN) 5×2 @70% on a 2:00 INT *use conservative, goal 1RM; HGSN is at knee CONDITIONING (training) A+B Partner Workout, AMRAP 16: A) Row 600m B) 4 OHSQ (95/65 lbs) + 8 OTB Burpee *goal: consistent or negative pace on rower OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike […]
WEDNESDAY WEIGHTLIFTING FRSQ – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) “odds”) 15 UB WB “evens”) 15 Weighted Sit Ups *goal: use same WB for Sit Ups as well; can […]
MONDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) AMRAP 20: Run 200m / Walk 200m *goal: consistent, active pace on 200s (not a jog) SUPPLEMENTAL TRAINING 2 sets: 15 DB Tricep Kickback e/s 20 SA DB […]
MONDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@68, 8@73, 6@78, 4@83, 2@88% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, 8 RFT: 16 Alt DBSN (50/35 lbs) 8 e/s DB Plank Pull Through (25/15 lbs) 4 Wall Walk *goal: break up movements less […]
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 […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 FRSQ (tempo 30X1) @40, 40, 45, 45% 2) 8 B Stance/supported DB/KB RDL right side (tempo 3011) 3) 8 B Stance/supported DB/KB RDL left side (tempo 3011) *use actual 1RM for percentages; can go up in weight, but we will be building […]
MONDAY – We are open and have regular class times today! Happy Labor Day! WEIGHTLIFTING BN 5@40, 5@50, 5@60% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 20 DU 10 Alt DBSN (50/35 lbs) 5 Burpee *goal: try DU in workout even if you cannot put together big sets; sprint […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% -or- 5-7×1 up to a heavy for the day – 20 minutes CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP, 1:00 Rest 5 CTB Pull Ups 10 HSPU 15 RKBS (70/55 lbs) For each cycle, continue the AMRAP *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING […]
MONDAY WEIGHTLIFTING PR 3@70, 3@80, AMrAP@90% on a 2:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 20: min 1) 20 WB min 2) 10 HSPU min 3) 2 PCN (heavy) – done as singles min 4) Rest *goal: first practice for the Hero workout “Holleyman”; break up movements less as […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (training) Row 4-6x500m, Rest 1:1 *goal: compare times to 7/7/23 and try to go 2-3 seconds faster each interval SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 10 Good Mornings 12 Standing Leg […]
MONDAY WEIGHTLIFTING BN 8@45, 6@55, 4@65% on a 3:00 INT tempo: 31X1 *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB (20/14 lbs) 10 TTB 5 PCN (115/85 lbs) *goal: break up movements less as workout goes on; pick weights that you know you could do UB, […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups min 2) 10 DBSN (right side) min 3) 10 OH Lunges (right side) min 4) 10 DBSN (left side) min 5) 10 OH Lunges (left side) *goal: first practice for CompTrain’s “Two Left Feet”; […]
MONDAY WEIGHTLIFTING SN 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT CONDITIONING (training) Run 4x400m, Rest 1:00 *goal: compare times to 6/13/23 and try to start faster; negative splits SUPPLEMENTAL TRAINING PJK 5×2@75, 75, 80, 80, 85% TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT CONDITIONING (practice) – EMOM […]
WEDNESDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max CONDITIONING (competition/test) For time: 1000m Row 20 Box Jump Overs (24/20”) 5 Wall Walks *goal: sprint effort; must be able to set a strong pace on rower, but be able to get up and jump SUPPLEMENTAL TRAINING 3 sets, […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups (can add weight as well) min 2) 10-14 SA DB HGPCNJK min 3) 15-20 WB min 4) Rest *goal: can go up in weight and/or reps, […]
MONDAY WEIGHTLIFTING PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT tempo: 30X1 *use same number as last week CONDITIONING (training) Run 1:00, Walk/Rest 1:00 x 8-12 Rounds *goal: maintain a steady, moderately fast pace on run; choose number of rounds based on how your body feels; should feel easy to finish SUPPLEMENTAL […]
MONDAY WEIGHTLIFTING DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT *use same training max as last week CONDITIONING (training) 5 RFT: 7 Clusters (75/55 lbs) 25 AbMat Sit Up 50 DU *goal: experiment with rhythm that works for you on Clusters SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 15 Seated Leg Curl 12 Reverse […]
MONDAY WEIGHTLIFTING (CN + 2 JK) 2 sets @65, 70% on a 2:30 INT CNJK 3×2 @70, 75, 75% on a 2:30 INT *off of conservative goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 20 UB WB min 2) 2 sets of Pull Ups min 3) :30 Plank (can try weighted for more challenge) […]
MONDAY WEIGHTLIFTING BN 5@65%, 5@75%, AMrAP@85% on a 2:30 INT *if you set a new 1RM last week, take 90% of that and use it as your training max **if you did not set a new 1RM last week, add 2.5-5 lbs to your training max CONDITIONING (competition/test) A+B Partner Workout, AMRAP 10: A) 200m […]
MONDAY WEIGHTLIFTING (SN High Pull + SN) 5×2 @60, 60, 60, 65, 65% on a 2:30 INT CONDITIONING (training) A/B Partner Workout, AMRAP 18: 30/24 Cal Row 12 DB Burpee Box Step Overs (24/20”) 12 TTB *goal: break up movements less as workout goes on; use row to pace yourself and check in with how […]
We look forward to seeing everyone this Saturday for our 16th Annual Vanguard Games! Workouts are at 9, 10, and 11AM, and they are all different! Workout 2 at 10AM and Workout 3 at 11AM are free and open to the community. Just be sure to arrive 15 minutes before the workout to get your […]
TUESDAY WEIGHTLIFTING DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 15: min 1) 15 RKBS min 2) 12 Weighted AbMat Sit Ups min 3) 12 Alt Cossack Squats (can add weight) *goal: can go up in weight but not back; keep weight behind head […]
Just a reminder that Vanguard Gym/CrossFit Manassas has NO CLASSES Monday, May 29th in observance of Memorial Day. Enjoy the holiday and be safe. We will see you back for regular class times on Tuesday.
MONDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max from last week CONDITIONING (training) – EMOM 20: min 1) 10-20 Plate GTO min 2) 6-12 Lateral Burpees over Plate min 3) 8-14 Alt Plate OH Lunges min 4) Rest *goal: at least 15 seconds rest each minute; can […]
MONDAY WEIGHTLIFTING CNJK 5×2 @65, 65, 70, 70, 75% on a 2:30 INT *use same number as last week CONDITIONING (practice) – EMOM 15: min 1) 2-3 sets of Pull Ups min 2) 15 UB WB min 3) Rest *goal: can go up in reps and weight but not back SUPPLEMENTAL TRAINING SN BAL 2×3@65%, […]
MONDAY WEIGHTLIFTING BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT *use same training max as last week CONDITIONING (training) 4 Rds, 1 every 5:00 400m Run 10 Burpees 20 AbMat Sit Ups *goal: at least 1:00 rest per round; consistent or negative splits; if you plan to do “Murph” with a weight vest, wear it […]
MONDAY WEIGHTLIFTING (SN High Pull + 2 SN) on a 2:30 INT 2 sets @75% -directly into- SN on a 2:30 INT 2 @80%, 1@85%, 1@85% *use same number as last week CONDITIONING (competition/test) A/B Partner Workout, alternating full rounds, AMRAP 20: 5 Pull Ups 10 Push Ups 15 Air Squats *goal: work up to […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (practice) – EMOM 15: min 1) 8-12 Alt Pistol Squats / Pistol Squat practice min 2) 4-6 D Ball GtOS min 3) Rest *goal: full ROM on whichever version of pistols you choose; […]
MONDAY WEIGHTLIFTING PR 5@40, 5@50, 5@60% on a 2:00 INT *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 18: 18 RKBS (55/35 lbs) 15 WB (20/14 lbs) 12 Russian Twist e/s (20/14 lbs) 9 TTB 9 Burpees *goal: break up movements less as workout goes on, and attempt as […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP @95% on a 3:30 INT *use same number as last week CONDITIONING (competition/test) 5 Rds, 1 every 4:00 20 WB (20/14 lbs) 16 Alt DBSN (50/35 lbs) 12 Pull Ups *goal: at least 1:00 rest; if you are planning to do “Murph” with a weight vest, bring it today; […]
MONDAY WEIGHTLIFTING (CN High Pull + HGCN + JK) on a 2:30 INT 6×2 @65, 65, 65, 70, 70, 70% *use same number as last week CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5-8 HGPCN *goal: can go up in weight but not back SUPPLEMENTAL TRAINING SN […]
MONDAY WEIGHTLIFTING [SN + OHSQ (2 sec pause at bottom)] 5×2 @60, 60, 60, 65, 65% on a 2:00 INT *use same training max as last week, not new 1RM CONDITIONING (training) 5 cycles of 1:00 AMRAP / 1:00 Rest 5 BBJO (24/20”) 10 Alt DBSN (50/35 lbs) For each cycle, continue where you left […]
MONDAY WEIGHTLIFTING SN 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles) possible approach: 3@60%, 2@65%, 2@70% 1@75, 80, 85, 88, 91, 94, 97, 100% you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; […]
MONDAY WEIGHTLIFTING SN 2@80%, 1@85%, 1@88%, 1@90%, 1@92%, 1@95% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 5 Strict Weighted Pull Ups min 2) :45 Weighted Plank min 3) Rest *goal: can go up in weight, but not back; okay to do movements unweighted SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]
***Don’t forget! This Saturday, March 4th at 5:00PM: cookout/dish to pass at Sluggo’s house to celebrate the end of the 2023 CrossFit Open! Sign up for a dish to pass at the gym.*** MONDAY WEIGHTLIFTING SN 2@80%, 2@85%, 1@88%, 1@90%, 1@92% on a 2:30 INT CONDITIONING (training) Hero Workout, “Oleta” 10 RFT: 9 HGPCN […]
MONDAY WEIGHTLIFTING SN 2×2 @75%, 3×1 @80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 2 sets of HSPU or Wall Walks min 2) 2 sets of DU min 3) Rest *goal: if you don’t know yet, figure out what size sets of each movement feel crisp and aggressive SUPPLEMENTAL TRAINING BKSQ […]
Don’t forget! This Saturday, February 11th is the In House Sunset Showdown Jiu-Jitsu tournament! Tournament starts at 4:00PM, and after we are streaming UFC 284. Friends and family are welcome! Sign up for a dish to pass at the front desk. MONDAY WEIGHTLIFTING SN 5×2 @78, 78, 78, 83, 83% on a 2:30 INT […]
MONDAY WEIGHTLIFTING SN 5×2 @73, 73, 78, 78, 78% on a 2:00 INT *use same number as last week CONDITIONING (training) 5 Rds, each for time, 1 every 2:00: 5 Burpees 10 TTB 5 HGCN (135/95 lbs) *goal: sprint effort every round; at least 1:00 rest each round; use heaviest weight you did well from […]
Don’t forget: we are streaming UFC 284 on Saturday, February 11th, here at the gym. It will be a potluck style, dish to pass. Friends and family are welcome! MONDAY WEIGHTLIFTING 2 Pos SN 5 sets @70% on a 2:00 INT *use same number as last week CONDITIONING (practice) – every 1:30 for 5 […]
MONDAY WEIGHTLIFTING PSN + SN on a 2:30 INT 5 sets @75% *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 6 HSPU 10 CTB 14 Alt Pistols *goal: break up movements less as workout goes on; work on most difficult version of each of these movements that you […]
MONDAY WEIGHTLIFTING PSN + 2 SN on a 2:30 INT 1 set @70% 1 set @70% 1 set @75% 1 set @75% 1 set @75% *use conservative goal 1RM CONDITIONING (competition/test) “The Chief” 5 cycles of 3:00 AMRAP / 1:00 Rest 3 PCN (135/95 lbs) 6 Push Ups 9 Air Squats For each cycle, restart […]
MONDAY CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of New Year’s Day. We hope everyone has a relaxing holiday and comes back ready to train! TUESDAY 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 […]
MONDAY CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of Christmas. We hope everyone has a relaxing holiday and gets to spend some time with their loved ones. TUESDAY 10 Rds, 1 every 2:30 “odds”) 5 BN @50, 55, 60, 65, 70% + 8 DB Hammer Curl @20X1 “evens”) 2-5 […]
MONDAY WEIGHTLIFTING 3 Position SN (floor, knee, mid-hang) 2 sets @65%, 3 sets @70% on a 2:30 INT *use conservative, goal 1RM (5-10 lbs heavier than previous max) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 15: 5 Pull Ups 10 Burpees 15 WB (20/14 lbs) *goal: break up movements less as workout goes on […]
MONDAY WEIGHTLIFTING SN 5×2 @65% on a 2:00 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 12 Alt DBSN (50/35 lbs) 10 Lateral Burpee over DB 12 DB “Front” Squat (50/35 lbs) *goal: start at sprint pace and hang on for as long as […]
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- […]
MONDAY WEIGHTLIFTING SN 5×2 @60%, 5×2 @65% on a 1:15 INT *use conservative, goal 1RM (same number as last week) CONDITIONING (training) 5 Rds, 1 every 4:00 8 TTB 10 (5/5) SA DB HG PCNJK (50/35 lbs) MR Cal Row in remainder of 3:00 *goal: consistent or greater number of Cal each round; compare notes […]
MONDAY WEIGHTLIFTING SN 10×2 @60% 1:15 INT *use conservative, goal 1RM CONDITIONING (practice) – EMOM 15: min 1) 4 DB GTOS min 2) 8 Alt OH Plate Lunges min 3) 12 W (behind head) Sit Ups *goal: can go up in weight but not back; at least :15-:20 rest each round SUPPLEMENTAL TRAINING BKSQ -or- […]
MONDAY WEIGHTLIFTING SN + OHSQ (2+1) 5 sets @60% CONDITIONING (training) A/B Partner Workout, alternating movements, AMRAP 10: 15 AbMat Sit Up 10 BBJO (24/20”) 10 Pull Up *goal: sprint effort; break up PU as little as possible and see how long you can hang on SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5×3 @60% -do whichever […]
MONDAY WEIGHTLIFTING SN 5-7×1 up to a new 1RM / heavy for the day 20 min CONDITIONING (training) 14-10-6 CTB PU HSPU Goblet Squats (50/35 lbs) 40 DU after each round *goal: break up movements to move at a consistent pace SUPPLEMENTAL TRAINING BKSQ -or- FRSQ 5-7×1 up to a new 1RM / heavy for […]
MONDAY Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Labor Day. Enjoy the long weekend, and come back ready to hit a hard week of training! TUESDAY WEIGHTLIFTING BN 3@70, 3@80, AMrAP @90% on a 2:30 INT CONDITIONING (competition/test) A/B Partner Workout, 8 RFT: 6 HSPU 10 TTB 14 Alt SA DB/KB […]
MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85+%, 1@85+% on a 2:30 INT CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP / 1:00 Rest 18 Box Step Ups (BW)(24/20”) 14 DBSN (50/35 lbs) 10 Push Ups for each cycle, continue the AMRAP *goal: break up movements less as you go; pay attention to the step down […]
MONDAY WEIGHTLIFTING SN 5×2 @70% on a 2:00 INT -warming up immediately into- SN Pull 3×3 @95% on a 2:00 INT CONDITIONING (competition/test) A+B Partner Workout, AMRAP 16: A) Row 2:00 for Cal B) 8 BBJO + 8 TTB *goal: keep rower display going, and record total amount of Calories rowed SUPPLEMENTAL TRAINING BKSQ -or- […]
MONDAY WEIGHTLIFTING SN 2@75, 2@80%, 1@85%, 1@85%, 1@85% 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 2@75, 2@75%, 1@80%, 1@80%, 1@80% 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 3@70, 3@70, 3@70, 2@75, 2@75% 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 3@70, 3@70, 3@70, 2@75, 2@75% 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 5@65, 5@75, 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 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 […]