(703) 266-0118 donnys@thenzone.com

Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Grand Re-Opening

Join us for our Grand Re-Opening on December 10th, 9am-1pm

We’ve almost DOUBLED our Box Size by Opening the 2nd Bay Area, so join us on December 10th to meet the new Team of Coaches, Get in a good WOD, and test out our New Expanstion Area.

Bring a Friend! Our Saturday WODs are always FREE and Open to the Community. Stick around after for some food and to get to know the Coaches and Members of Hydraulic

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

December’s Athlete of the Month is Maryam Hamadu.  Congrats Maryam!

December 02, 2016

Strength
Push Jerk
9×3 70%

MetCon
4 Rounds
500m Row
10 Toes to Bar
10 HSPU
200m Run

December 01, 2016

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Strength
Sumo Deadlift
Work up to a Heavy SIngle

MetCon
3 Rounds:
10 Thrusters (115/75)
10 Sumo Deadlift High Pull (115/75)
30 Double Unders

Cash Out
3×20 Back Extensions
3×10 Bar Rollouts

November 30, 2016

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Strength
10×2 EMOM 75%

MetCon
15 Minute AMRAP
2 Rope Climbs
20 Burpees
20 KB Swings 24/16

Cash Out
50 Medicine Ball Sit-Ups

November 29, 2016

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Strength
Behind the Neck Split Jerk
Work up to a Heavy SIngle

MetCon
AMRAP in 12:00
5- Ring Dips
7- Clean & Jerk (135/95)
9- Hand Release Push-Ups

Cash Out
Tricep Kickbacks 3×20
Weighted Hip Extensions 3×15

November 28, 2016

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Strength
Paused Front Squat (:03 Pause)
10×2 70%

MetCon
3 Rounds:
1 Lap Around the Building
20 Wall Balls (20/14)
30 Tuck Jumps

Cash Out
3×20 Calf Raises
3×20 Barbell Side Bends

November 26, 2016

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MetCon
Partner WOD:
AMRAP 20 minutes:
50x Push-ups
50x Air Squats
50x Box Jumps
50x Ring Rows
50x KB Swings

Partner one starts with a 200m KB farmers carry, while partner 2 starts with the AMRAP. When partner one finishes the farmers carry, partner 2 does a 200m carry while partner one picks up on the AMRAP where partner 2 left off. Score is total reps accumulated by the team.

November 25, 2016

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Strength
Push Jerk
9×3 65%

MetCon
21-15-9
Thrusters, 95# / 65#
Pull-ups