(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 16, 2018

**No 5am class on Friday 8/17 or Monday 8/20**

Strength:
6×1 Hang Squat Clean + Full Squat Clean (You are allowed to Drop between Reps)

Metcon:
21-15-9
Thrusters (75/55)
Double Unders

3 Minutes Rest

12-9-6
Thrusters (125/85)
Bar Over Burpees

August 15, 2018

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

Strength:
3 x Max Effort Strict Pull Ups
3 x Max Effort Kipping Pull Ups

Metcon:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Push Ups
Chest to Bar Pull Ups
Box Jumps (24/20)

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