(703) 266-0118 donnys@thenzone.com

Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Programs

Multiple Programs to Help Anyone Achieve Their Fitness Goals

Community

Fostering a Supportive Community Through Exercise

Schedule

Class Times That Fit Any Schedule

Athlete of the Month

June Athlete of the Month is Jon Liu.  Congrats Jon!

June 20, 2018

Strength:
Back Squat- 12×3@65%

Metcon:
ARMAP 8
Max Rep Wall Balls (20/14)
*5 Burpees every minute on the minute starting at 1 Minute
**If Burpees are not completed in 20 seconds, scale down # of Burpees by 1

June 19, 2018

Strength:
1 “Hydraulic Mile” for Time
(4 Laps Around the Building)

Metcon:
3 Rounds for Time
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
DT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)

+*Complete 1 Round of Cindy and then 1 Round of DT repeat 3 times.

Core/Accessory:

 

June 18, 2018

Strength:
E2MOM 1 Full Snatch/1 Hang Squat Snatch /1 Over Head Squat
7 Rounds Increasing Weight Each Round

Metcon:
21-15-9
Overhead Squats (95/65)
Toes to Bar

Core/Accessory:
Single Arm Waiter Walk 200M Switching Arm Each 50M
Farmers Carry 200M Switching Arm Each 50M

June 15, 2018

Strength:
Bench Press- 6×2@80%

Metcon:
60 Total KB Step Ups (24/20)(53/35)
50 KB SDHP
40 American KB Swings
30 Russian Twists
20 Goblet Squats
10 Total KB C+J

*Step ups: Switch arms every 10 on step ups.
**Twists: Each Side is 1 ex: R-L-R-L=4 reps
***5 each arm (do not need to alternate or drop KB)

Core/Accessory:

June 14, 2018

Strength:
Back Squat- 12×3@60%
*45 seconds rest between sets

Metcon:
3 Rounds
8 Power Snatches (115/75)
12 Overhead Squats (115/75)
400 Meter Run

Core/Accessory:
Plank Hold 3x Max

June 13, 2018

Strength:
Pendlay Rows- 4×6
Strict Chin-ups- 3×8
Romanian Deadlifts 3×8

Metcon:
AMRAP 10
10 Ring Dips
15/12 Calorie Row

Core/Accessory: 
KB Reverse Flys 3×20
Banded KB Flys 3x Max

June 12, 2018

Strength:
Hang Power Cleans- 8×2- Start at 65% of Power Clean and Build Up

Metcon:
“THE CHIEF”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Core/Accessory:
KB Upright Rows 3×20
Seated Banded Squat Holds 3x 1:00