(703) 266-0118 donnys@thenzone.com

Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Friday Night Lights

During the CrossFit Open, each friday night, from 5:30 to 7:30pm, the gym will be open to anyone wanting to complete the workout of the week.  Regular Friday Night classes will resume after the Open

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 Wendy Shadduck.  Congrats Wendy!

March 29, 2017

Strength

EMOM 7:00
2 Squat Clean + 1 Split Jerk @70% of 1RM C&J

Metcon

4 RFT
30 Wallballs (20#/14#) (10’/9′)
100 meter pinch grip plate carries (45# plates/ 25# plates)
*no sticking fingers through the plate holes, you dirty birdies.

Core/Accessory
100 Banded Good Mornings
100 Band Pull-Aparts

March 28, 2017

Strength
Back Squat 3-3-3-3 @75-80%

MetCon
AMRAP 8:00
10 Burpees to Plate (45# plate)
10 Ground to Overhead (45# plate/35# plate)
20 Alternating Overhead Lunges in place (45# plate/35# plate)
*if we’re short on 35’s, it’s easy enough to use a 10 on top of a 25. Just be mindful when dropping the plates.

Core/Accessory
3×8 wide grip Giraffe Necks
3×8 standard grip pull-up negatives

March 27, 2017

Strength
One Arm Dumbbell Rows
5-5-5-5-5 (each arm)
*executed with one knee on a bench, flat back.

MetCon
3 RFT
Run 200 Meters
20 pull-ups
12 Alternating Pistols

Core/Accessory
3×10 V-Ups
3×15 Hip Extensions (no weight)

March 23, 2017

Skill:
15:00 +\- to work on kipping for pull-ups. Even if you have a kipping pull-up, I can assure you the technique needs work. This may be a moment for some athletes to work basic strength to initiate the movement, or for some to refine the full technique. Get with your coach and learn something new today.

Metcon:
For Time
100 Double Unders 
75 Kettlebell Swings (53#/35#)
50 Double Unders
25 Box Jumps (30″/24″)
25 Double Unders 

Core/Accessory:
Mobilize! Get excited for the final 2017 CrossFit Open WOD announcement of 17.5!

March 22, 2017

Strength
EMOM 8:00
1 Power Clean + 3 Push Jerk
@65% of 1RM Push Jerk

Metcon
3 RFT
Row 500 meters
12 Clean & Jerk (115#/75#)
40′ Handstand Walk (20′ out and 20′ back)
*scale for HS walks will be Kick-ups onto wall or Wall Walks.
*15 Kick-ups or 7 Wall Walks

Core/Accessory
100 Banded Good Mornings

March 21, 2017

Strength
Bent Over Barbell Row: 8-8-8
*pick a manageable weight and stick with it for all sets.

Metcon
For Time:
Run 2 Laps around the Building
Then
3 Rounds
10 Pull-ups
5 Front Squat (135#/95#)
Then
Run 1 Lap around the Building
Then
3 Rounds
25 Abmat Sit-ups
5 OHS (135#/95#)
Then
Run 200 Meters
*20 Minute Time Cap
GO HARD

Core/Accessory
3×10 weighted Hip Extensions
3×8 Ring Supermans

March 20, 2017

Strength
Strict Press 3-3-3-3-3
Build to a Heavy Final Set of 3
*rest at least 90 seconds between sets

Metcon
4 RFT
30 Double Unders
15 Hand Release Push-ups 
5 Cleans (power or full) (225#/155#)

Core/Accessory
Tabata Hollow Holds