(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

June Athlete of the Month is Jon Liu.  Congrats Jon!

July 17, 2018

**There will not be an open gym Today from 7am – 9am.**

Strength:

4 x (3 Wide Grip, 3 Regular Grip, 3 Narrow Grip) @ 60%-65% 1RM (Work up to 70% if too light)

Rest no more than 20 seconds between each 3 reps

Metcon:

5 Rounds
10 Toes-to-Bar
15 KB Swings (70/53)
200m Run

July 16, 2018

**There will not be an open gym Tuesday from 7am – 9am.**

Strength: 1 Rep Max Snatch

Metcon:
Death By:
Burpees 2+4+6+8+10+
Rest for 1 Minure Once you Time Out
Sit Ups 5+10+15+20+

*2 Scores

July 13, 2018

**Murph 2018 Shirts are in! $20 – Pay at the Front Desk and See Karen O’Donnell for the Merchandise w/Receipt**

Strength: Strict Press 5×5 @ 80% of 5RM

Metcon:
21-15-9
Ring Dips
Chest to Bar Pull Ups
Shoulder to Overhead (155/105)

July 12, 2018

Strength:
12×3 at 60% Front Squat w. 2 second Pause

Metcon:
AMRAP 12
8 Weighted Reverse Lunges (95/65) (4 Each Leg, Alternating)
8 Bar Over Burpees
8 Power Cleans

July 11, 2018

***No 5am Class on Wednesday July 11th***

Strength:
6×2 Full Snatch Increasing Weight

Metcon:
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)

July 10, 2018

***No 5am Class on Wednesday July 11th***

Strength:
4×10 Bench w.Banded Kettlebell

Metcon:
3 Rounds
1 Minute at Each Station
1 Minute Rest Between Rounds

Echo Bike/Rower (Cals)
Wall Balls (20/14)
Abmat Sit Ups
Kettlebell Snatch (53/35)
Push Ups

Score = Total Reps

July 09, 2018

Strength:
Take 15 Minutes to find a 1 Rep Max Box Squat

Metcon:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Box Jump Overs (24/20)