(703) 266-0118 donnys@thenzone.com

CrossFit Hydraulic Coaches

Donny Smith - Owner


My name is Donny Smith and I am the new director of CrossFit here at the nZone. I grew up in Sterling, VA and was a former Park View Patriot. While at Park View I was a two sport All-State athlete as a heavyweight wrestler and Offensive Guard for Football. I was able to continue my playing career at West Virginia University. While at West Virginia, we won the Big East Championship 2x, Sugar Bowl Championship, Gator Bowl Championship and Fiesta Bowl Championship. After three seasons, I ended up transferring to finish my playing career at James Madison University. In the 2008 season we were Nationally Ranked for 12 straight weeks and capped off with CAA Football Championship. While at JMU, played in multiple games and started 10 in my playing career. During my last two years at JMU, I interned full time with our Olympic Sports Strength Coach (Men’s Basketball, Woman’s Basketball, Women’s Soccer, Men’s Soccer, Cheerleading, Baseball and Track) in the weight room and then interned full time at Bridgewater College with all sports. Once, my playing career was over I immediately started working in the JMU Football weight room with Swimming, Diving, Men’s Golf, Women’s Golf, Women’s Lacrosse and Field Hockey. I graduated from James Madison with a degree in Kinesiology. Upon Graduation, I took a position as a Graduate Assistant Strength Coach at Wagner College. I assisted with Football, Women’s Water Polo, Women’s Soccer, Swimming, Men’s Track, Baseball, Women’s Lacrosse and Women’s Swimming . I worked primarily with Men’s Basketball, Women’s Basketball and Men’s Lacrosse. After one year at Wagner, I took a position as an Assistant Strength Coach at James Madison University. I assisted with Women’s Lacrosse, Field Hockey and Football, I worked primarily with Women’s Golf, Men’s Golf and Women’s Swimming & Diving. I then took a position with UNC Charlotte as an Assistant Strength Coach and was able to build a Division 1 Football team from the ground up. I was personally responsible for the Baseball Team while at Charlotte. During my coaching career, I coached a multitude of players that later became professional athletes in the NFL, MLB and European Basketball Leagues. On top of coaching professional athletes I’ve coached two Olympians for Women’s Swimming and Field Hockey. During my coaching career I also had the chance to present a Strength & Conditioning plan on numerous occasions. On top of my coaching duties I trained Arthur Moats (Steelers/Bills), Dorian Brooks (Steelers) and Earl Watford (Cardinals) for the NFL Combine.

Matt Longworth - Olympic Lifting


I am currently an Elementary Physical Education teacher at Eagle View Elementary and I have been crossfitting since 2010. I qualified for regionals in 2011, placed 5th at the BWI Mid-Atlantic Hopper in 2011, placed 3rd at Superfit Charlottesville in 2012, won a CrossFit Football competition in 2012, and won Team Superfit Richmond in 2013. I am also on the cover of the CrossFit book “Learning to Breathe Fire” written by J. C. Herz. When I first started CrossFit I fell in love with the community, the camaraderie, and the competition. There is nothing like it in the world, where everyone is rooting for each other to do their best! What I love about CrossFit is that it is for everyone. There isn’t a workout that cannot be adapted or modified to fit the athlete’s needs, whether it be an injury, ability, or just being new to the sport, all members can participate. The beauty about CrossFit is that everyone is there to better themselves and there is no prerequisite of experience to join!


  • CrossFit Level 1
  • USA Weightlifting Sport Performance Coach
  • USA Weightlifting Club Coach
Ethan Becker-Menditto


Coach Ethan comes from a background rich in sports and physical activity, including baseball, swimming, water polo, marathon running, Olympic Weightlifting and Crossfit. His firm belief and training philosophy is that athletic endeavors are achieved through hard work, consistency, determination, and a willingness to learn. He brings this philosophy to his classes and ensures that all of his athletes are taught in the best way possible to be successful, whatever their goals may be. He has been Involved with Crossfit since 2010, and has provided athletic coaching to people of multiple facets. He currently resides in Centreville, VA with his girlfriend of 10 years, and enjoys being outdoors, playing sports, and bobblehead collecting.


  • CrossFit Level 1
  • USA Weightlifting Sport Performance Coach


Adam Das


Coach Adam started at CFH in July of 2016. Growing up, Adam was a high level athlete, with a focus in soccer. He had the experience of playing at a semiprofessional level in both Holland and Germany in 1999 and 2000. His “day job” as an arborist kept him physically active for many more years, as he climbed trees on a daily basis to execute tree care and removal services. After having his first son in 2007, he accepted a promotion that grounded him as a managing arborist. Growing stagnant and gaining a lot of weight, he found himself following a close friend into a CrossFit box in 2012 and was instantly hooked. 

Adam attained his CrossFit L1 trainer cert in February of 2013 and began coaching immediately. Since then, Adam has judged and participated in 5 CrossFit Opens. Coach Adam has competed several seasons in the Capital Affiliate League, as well as numerous CrossFit competitions throughout the DC metro area. Adam worked as a head judge for the Capital Affiliate League for two seasons.

 With a driving passion for the training philosophies of CrossFit, coach Adam brings a level of excitement and intensity into every class he coaches. With focuses on safe movement and proper technique, he has helped a few hundred athletes achieve and surpass their fitness goals. Adam has coached CrossFit in several gyms in the northern Virginia area, which provided him with a diverse experience. His biggest passion in CrossFit is coaching, as his own training may sometimes take a back seat. You’ll find Adam most commonly coaching the early morning class, which has long since been his favorite time slot to coach. If you’re attending one of his classes, expect to have a loud experience, full of inappropriate humor and lots of laughs. 

Karen O'Donnell


Originally from Connecticut, I spent much of my youth being active in nontraditional ways. I enjoyed snowboarding before snowboarding was big, in high school, I was a flutist in a championship marching band , and in college, I was on the dance team while taking mountain biking and scuba diving classes. After moving to Pennsylvania I continued to find fitness in nontraditional ways by training for a triathlon and then eventually I found CrossFit. Though it was unlike anything I had ever done, mostly the barbell movements, I instantly was hooked because of my trainers, the supportive community around me and the results I was getting.

Even as a mother of two and full-time Accountant, I always find time to keep true to my CrossFit training. Ironically my least favorite workout is named Karen which will forever haunt me!  With my background, I understand the hesitance that some might have about trying CrossFit but as a coach, I hope to build a trusting relationship with athletes and foster the community that has done so much for me!


  • CrossFit Level 1
John Stamper


Coach Stamper takes the athletes where they can not take themselves. His coaching philosophy is ‘quality inputs drive quality outputs’. His athletic background includes basketball, track, football, powerlifting, Olympic Weightlifting, and triathlon. He has been CrossFitty since 2010 and coaching amateur athletics over the course of 20 years. He is married with three children, loves musical theatre, and wants to be a comedian when he grows up.