(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!

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

April 21, 2017

StrengthEMOM 7:00

2 Hang Power Snatch + 2 OHS 
*select a weight you can move well and stick with it 

Metcon

27-21-15-9:
Power Snatch (95/65)

Wall balls (20/14)

Cal Row

*20:00 time cap 

*Rx+ is (125#/85#)

Core/Accessory:

4 x 50 meter Overhead Walk with Weighted barbell

*select a weight you can stabilize overhead in a Jerk grip, and walk 50 meters without dropping the bar. Repeat for a total of 4 walks.

April 20, 2017

Strength:
100 Abmat sit-ups for Time

Metcon:
For Time
21-15-9
Deadlift (225#/155#)
Handstand Push-ups
Box Jumps (24″/20″)

Core/Accessory:
Core/Accessory:
60 Second Plank
45 Second Plank
30 Second Plank

April 19, 2017

Strength:
20 Jumping Pull Ups
20 Negative Pull Ups
2 Max Effort Flexed Arm Hangs

Metcon:
2 RFT of:
400 meter Run
15 Squat Snatch (115/75)
30 Burpees Over the Bar

RX+ is (135#/95#)
Stimulus remains at steady intensity around 13:00-16:00

Core/Accessory:
100 Band Pull-Aparts

April 18, 2017

Strength:
5:00 to set a Max Effort set of push-ups
Then
10:00 to complete 4 sets at 25% of the ME set
Metcon:
30-20-10
Calorie Row
Box Jump (24″/20″)
T2B
Core/Accessory:
3 x 8 Turkish Get Ups
2 x 25′ Monster Walks

April 17, 2017

Strength:EMOM 7:00

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (split or push)

*pick a weight you can move well and stick with it.

Metcon:

AMRAP 9:00

7 Thrusters (135#/95#)

30 Double Unders 

Core/Accessory:

3 x 8 Gymnastics Windshield Wipers 
3 x 8 Weighted Hip Extensions