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CrossFit Manassas
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Workouts Week of June 25 Sunday 1.1.14.1 NOVICE INTERMEDIATE ADVANCED Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ 15 KBS (35/25#) Rest Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ @75% 15 KBS (45/30#) Rest Handstand Skill Work 1 mi…

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Workouts for Week of June 18 Sunday 1.1.13.1 NOVICE INTERMEDIATE ADVANCED BN 5X5 4X8 Pendlay Row Med Ball Clean Technique Work 19 min AMRAP: 10 Ring Rows 15 Med Ball CN (20/14#) 90 Single Unders BN 8 @65, 70, 75, 8+@80% 4X8 Pendlay Row Med Ball Clean…

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Workouts Week of June 12 Sunday 1.1.12.1 NOVICE INTERMEDIATE ADVANCED CNJK 6X3 6 RFT: 90 Single Unders 20 Toes to Rig 15 min cutoff CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95% Continue on to 3RM FRSQ for the day6 RFT: 35 DU 15 Hanging Knee Raises 15 min…

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What an amazing day! The comaraderie, excitement and sweat were in full effect for the 10th anniversary of Vanguard Gym. Thank you to all of the athletes, coaches and spectators for helping to make today a SUCCESS. Winners can pick up their prizes at the…

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  Download the scorecard here: 2017 VG Games Scorecard Event 1 – Individual Event – “Work Vs. MaX Snatch Ladder” Time: Starts at 8am – you need to be fully warmed up – weights will be set up – DO NOT CHANGE ANY OF THEM!!!! Description: 7 platforms 40…

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EVENT 2 – Partner Workout Time: Starts at 10 am Description: As a pair (M/M or F/F) complete, in order: 100 Wall Balls 10’ 100 Burpees 100 Calorie Row Only one partner works at a time (A/B). You cannot partition. You can switch at any time, as many times…

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2017 Vanguard Games - Event 3

EVENT 3 – “Fire-Team Formation” Time: Starts at Noon Teams of four – any MF configuration Four Firebases – each approximately 250m away from each other. You will have a mission to accomplish at each station. You will be given a time hack to meet for each…

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