(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

March’s Athlete of the Month is Nathan Brunk.  Congrats Nate!

May 01, 2017

Strength:
Front Squat 5×5

Metcon:
4 Rounds
5 Thrusters 115/75
10 Burpee Box Jumpes 24/20
30 Double Unders

Core/Accessory:
200 Meter Sled Push
200 Meter Kettlebell Overhead Carry

April 29, 2017

WOD:
1000 Meter Run
5 Rounds of Cindy
800 Meter Run
4 Rounds of Cindy
600 Meter Run
3 Rounds of Cindy
400 Meter Run
2 Rounds of Cindy
200 Meter Run
1 Round of Cindy
*45 Minute Time Cap

April 28, 2017

Strength:
Power Clean – Work up to a heavy Double

Metcon:
AMRAP 12
10 Hang Power Cleans
20 Burpees
40 Double Unders

Core/Accessory:
3 x 10 Barbell Rollouts

Flex Friday:
Bicep Curls 3 x 21

April 27, 2017

“Coe”
10 Rounds
10 Thrusters 95/65
10 Ring Push-ups

April 26, 2017

Strength:
Deadlift 5×5

Metcon:
Helen
3 Rounds
400 Meter Run
21 Kettlebell Swings 24/16
12 Pull-Ups

Core/Accessory:
3 x 10 Hanging Leg Raises

April 25, 2017

Strength:
Push Press 5×5 work up to heavy 5 in 5 sets

Metcon:
12 Min AMRAP
5 HSPU or 10 Dumbell Presses
10 Hang Power Snatches 115/75
200 Meter Run

Core/Accessory:
100 Banded Tricep Push Downs

April 24, 2017

Strength:
Squat 5×5 work up to heavy 5 in 5 sets

Metcon:
3 Rounds For Time
30 Wall Balls 20/14
20 OH Alternate Lunges 45/25
10 Box Jumps 30/24

Core/Accessory:
50 Russian Twists