CONGRATULATIONS to Ashley Cole for achieving her recently set goal of performing a STRICT pull up! Excellent job from everyone here at Crossfit Manassas / Vanguard Gym!
We will be closed on Monday May 27th in observance of Memorial Day!
Vanguard Gym
No Intro Class on Saturday June 1st due to the Vanguard Games
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It's time to order Summer CFM grea. Please click the picture below to order. The colors available are listed at the online store. Orders are due by Friday May 31st!
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New Personal Records For February!
CONGRATULATIONS EVERYONE! Keep posting your PRs for the month of March, and each month afterwards so everyone can see your progress and achievements!
Congrats to 2 new Red Shirts!
Last night Coach Doug proudly presented Ryan Charaba and Doug Wardell with their Red Shirts! Doug and Ryan have both been working for the past few months at our in-house trainers course. They both recently went to the CrossFit Level 1 Trainer Course and received their Level 1 Trainer Certificates. You’ll see Doug and Ryan [...]
Recent Goals Accomplished!
Our recent goals accomplished! Congrats guys! Violet- A dead hang pullup David- 325lb Deadlift Sharon- lose 5# a month ( Jan ) Awesome Job everyone and continue setting and working towards all your goals, inside and outside of the gym!
Awesome day for Oly lifts!
Everyone did an awesome job on their one rep max attempts today! Lots of new PRs were set.
Olympic Lifting Meet Style = PRs!
Today CrossFit Manassas ran the WOD similar to an Olympic Weightlifting meet. There was a warm up period, then each athlete had to declare opening amounts for their Snatch and their Clean & Jerk. There was a bar/platform for the men and a bar/platform for the ladies. Each person had 3 attempts at each lift. [...]
PRs from Sept. 1st & 3rd
This round of PRs was off the chain! Everyone reached a PR or set new benchmarks in most of the four lifts tested. On Saturday, September 1st, we worked for PRs on the Snatch and Clean & Jerk. We had guests from Timberwolf CrossFit in MN, Tony & Laura, joining us for the WOD. They [...]
Deadlift and Shoulder Press Prs 08062012
Deadlift Shoulder Press 080612 from Vanguard Gym on Vimeo. Name Deadlift/Shoulder Press Jenny 183.3/90(11.7) Jason K. 335(70)/ Hasone 360(35)/165 Jen 225(35)/ Jane 135×5/55 Rob 225(5)/125(2) Tim 305/95 Steve 265×3/135 David 265/145 Mandy 165×5/70×3 Anna 230/95 Nelson 310/125 Beth 290/105 Blaze 145×5/65×5 Katie 225/70 Jamie B 335(10)/135(10) Hyacinth 125(10)/55 Violet 170(35)/70(10) Connie 205/ Ed 235/120(5) Roger [...]
CrossFit Total – PRs 20120709
Great job yesterday! Again it’s difficult to get everyone’s lifts on video, sorry if we didn’t get your lift. Please take a few minutes to check out your fellow CrossFitters. Make sure to take note of your form and see what you need to work on and we can go over it at the [...]
Snatch, Clean and Jerk, and Front Squat PRs
Great job today! Sorry I didn’t get everyone’s lifts on video, take a few minutes to check out the ones we did get. Check out your form and see what you need to work on and we can go over it at the gym as well. Everybody did really great relative to the amount of [...]