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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

January’s Athlete of the Month is Jody Agena.  Congrats Jody!

January 18, 2017

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions.

Strength
Front Squats: 4-4-4-4-4
Perform at 65% of 1RM for all sets. Rest 2 minutes between sets.

Metcon
3 RFT
10 Power Cleans (bodyweight)
10 Ring Dips

Core/Accessory
A.) 2×8 KB Windmills (4 each side)
B.) 2×15 weighted Hip Extensions

January 17, 2017

Don’t forget to sign up for the CrossFit Open!  You can sign up here: https://games.crossfit.com/  See a coach with any questions.

Strength
Deadlift 3-3-3-3-3
Work up to a final max effort set of (3). If you’re feeling good, go for a PR.

Metcon
3 RFT
2 Rope Climbs
15 T2B
400 meter Run
25:00 cap

Core/Accessory
4×15 overhead Band pull-aparts

January 16, 2017

Strength
Snatch Complex x5
Power Snatch
Hang Squat Snatch
Full Snatch

  • rest 2:00 between sets and add weight as form allows. 

MetCon
“Jeremy”
21-15-9 for Time
Overhead Squats (95/65)
Burpees

Core/Accessory
3×20 GHD sit-ups (scale to weighted abmat sit-ups)

January 13, 2017

Skill
Take 15:00 to work on ring muscle ups 
*If you have ring muscle ups, work up to ONE  max effort attempt of consecutive reps. Otherwise, work muscle up progressions with your coach. 

MetCon
AMRAP 12:00
15 Burpees Over Box (24″/20″)
10 Toes To Bar
ME UB MUs
(or ME UB ring rows + ME UB ring dips, where 5 of each is equal to 1 MU)
*score is total number of MU performed or the scaled equivalent

Core/Accessory
Mobilize wrists, shoulder, hips

January 12, 2017

Strength
Seated Shoulder Press 5-5-5-5-5
*Use Kettlebells and sit on a box. Keep feet planted on floor and tummy tucked down.

MetCon
5 Rounds For Time
10 Hand Release Push-ups
10 Alternating Pistols (5 each side)
200 meter Run

Core/Accessory
60 weighted Russian Twists
(left then right is one rep, or vise versa)
*in as few sets as possible

January 11, 2017

Warm Up
Coach Led Warmup and Mobility 

MetCon
“The Bear Complex” 

Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on shoulders, in front-rack position).
•Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. 
•Rest 3 minutes between sets. 
•Add weight, attempt another sequence of 7. 
•Repeat for a total of five rounds.
*You may perform this as a combined fluid movement (Squat clean into thruster, descending into back Squat into thruster).
**Dropping the bar during a sequence is a “no rep”, and the sequence must be performed again to count the “rep”. Choose your weights wisely.

Post loads to the blog.

**Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that you won’t get enough of a cardiovascular response, you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s.

Core/Accessory
3x ME “L” holds from a pull-up bar

January 10, 2016

Strength
Front Squat: 5-5-5-5
*Complete all sets at 60%. Control the decent and explode out of the bottom. 

MetCon
AMRAP 10
30 KB Swings (53/35)
5 Strict Pull-ups 
30 Double Unders

Core/Accessory
3×6 Ring Supermans