(703) 266-0118 donnys@thenzone.com

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...

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...

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...

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 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...

August 03, 2018

Hero Week day 5!!!!!! Hang in There!! “Kalsu”: For Time 100 Thrusters (135/95) 5 Burpees at the Top of Every Minute *Starting with Burpees or “Light Kalsu” 100 Thrusters (95/65) 3 Burpees at the Top of Every Minute *Starting with...