(703) 266-0118 donnys@thenzone.com



Our CrossFit classes are 60 minutes in length and led by a coach. They are specifically designed to provide ample time for warm-up, movement instruction, and a workout.  Typical classes are structured as follows:

  • Warm-up – Coach led mobility and dynamic stretching.
  • Skill/Strength Session – Includes weightlifting and/or practice in skilled movements.
  • Workout of the day (WOD) – Includes a mixture of gymnastic, metabolic conditioning, and weightlifting modalities.
  • Cool-Down* – Coach led mobility and static stretching.

Hydraulic Youth Athletes:  

The Kids class is held on Saturday morning. It is for ages 5-12. This class will introduce kids to some of the foundation movements of CrossFit as well as speed training in a fun environment. They will not only learn some of the movements like squats, presses, and burpees, they will also learn a little about running form, sprinting, nutrition and other things. In this class they will use little to no weight. The weight they would use as they progress would be light medicine balls, light kettlebells or 5 lb plates. This is only used when the child has shown that they can do the movement properly.

Barbell Club:  

More Details Soon.


Athletes new to CrossFit are required to enroll in our Foundations program before joining regular classes. The Foundation Class will be FOUR one hour sessions. The emphasis of the Foundations class is skill development and exposure to the fundamental movements of CrossFit. It is designed to prepare you to enter our ongoing CrossFit group classes. We will be emphasizing technique — to ensure your safety and to ensure success at the next level. First, we will introduce you to technique and mechanics, then increase intensity. We will teach you basic skills that progressively become more technical as you become comfortable with the movements. TESTING OUT OF FOUNDATIONS – New members with prior CrossFit experience may test out of Foundations by setting up a quick evaluation.