(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

July Athlete of the Month is Katy Wright.  Congrats Katy!

August 14, 2018

**There will not be a 5am class on Friday 8/17 or Monday 8/20**

Strength:
CrossFit Total
1RM Deadlift
1RM Back Squat
1RM Shoulder Press

MetCon:
5 Rounds
:20 on :20 off AAB

August 13, 2018

**There will not be a 5am class on Friday 8/17 or Monday 8/20**

Strength:
Snatch Pull from the Blocks (knee height)
5×3

Metcon:
5k Row

August 10, 2018

Strength:

Snatch: 7 x 2 @ 75% (Full depth)

Metcon:

For time:

50 Power Snatch (95/65)
50 Overhead Squat (95/65)
50 Box Jump (24/20)
50 Calorie Row
50 Pull ups

 

August 09, 2018

Strength:

Deadlift Deload Week

40% x 5; 50% x 5; 60% x 5

Metcon:

150 American KB Swings (53/35)
20 DU penalty with every drop

 

August 08, 2018

Strength:
Close Grip Bench Press 4×8

Metcon:
3 Rounds
10 Clean and Jerks (155/105)
400 Meter Run

August 07, 2018

THERE WILL NOT BE A 5AM CLASS on TUESDAY AUGUST 7th!

Strength:
Back Squat 5×5 @ 75% of 1RM

Metcon:
AMRAP 10
16 1 Arm OH Kettlebell Alternating Lunges – 8 Each Arm (53/35)
8 Goblet Squats (53/35)
16 1 Arm Kettlebell Cleans – 8 Each Arm (53/35)

August 06, 2018

Strength:
4 x 12 Strict Press

MetCon:
5 Rounds
10 Ring Dips
15 Toes to Bar
200m Row