(703) 266-0118 donnys@thenzone.com

CrossFit Hydraulic Programs

We offer a number of programs to help anyone achieve their fitness goals. Browse through the list below to find the program that works best for you!

Foundations is a 4 day program to get new athletes prepared for CrossFit classes.  This program is completely free with no obligation to join once completed.  Completion is required before athletes are allowed to take CrossFit Group Classes.  Scheduling is done by appointment only.  Please contact donnys@thenzone.com for more information.

foundtions

CrossFit is an evidence-based fitness program that includes workout prescriptions of “constantly variedfunctional movements performed at high intensity.”  We define fitness as increased work capacity across broad time and modal domains.   Our specialty is not specializing.  We believe that safety, efficiency, and efficacy are the 3 most important aspects of any fitness program, and should be measured, observed, and retested consistently over time.  The CrossFit program is scalable for all levels of fitness, regardless of ability or experience.

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.

Class Times: Monday-Friday 6am, 7am, 12:00pm and 6pm.  Open Gym will vary day-day, but will have one of our Crossfit Hydraulic coaches at all open gyms to assist with WOD or anything you might need help with.

Powerlifting is more than a class, it’s an introduction to strength training as a whole taught by a former Division 1 Strength Coach and current Personal Trainer Donny Smith. Donny has used the conjugate method, used by the strongest gym in the world Westside Barbell, through many different sports teams varying from Women’s Golf to Football. Also, he used these methods on a teenager just getting started lifting all the way to a retired housewife looking to get into shape. Basically these methods work for anyone who wants to attain strength. What is the conjugate method? It is a system built to build up your weaknesses through the max effort (Strength), dynamic (Speed) and repetition (Hypertrophy) methods. Through these methods you will use constant variation to attain your goals for

What is the conjugate method? It is a system built to build up your weaknesses through the max effort (Strength), dynamic (Speed) and repetition (Hypertrophy) methods. Through these methods, you will use constant variation to attain your goals for crossfit, powerlifting, or everyday life. Now, you might think that these methods or exercises are too complex for you, however every workout is scaled to each individual person. But, we can only hand you the tools, you will be constantly pushed from an intensity and skill standpoint in every class.

  • Warm-up– Coach led mobility and dynamic stretching.
  • Movement of the day– Includes a compound upper or lower body exercise (examples include box squats, board benches, sumo dead lift)
  • Accessory Movements– Includes constant variation of exercises to help build up for the main movement of the day (examples include variety of rows, glute ham raises, tricep extensions)
  • Cool-Down*– Coach led mobility and static stretching.

At Crossfit Hydraulic, we understand that everyone in Northern Virginia has an extremely busy schedule and sometimes you can’t make a certain class schedule or time. So, we have multiple times throughout the week where we offer open gym hours. These periods are not just an empty gym for to come to. We will have one of our coaches present at all of these sessions to help through the WOD, a previous WOD or assist you in exercises you might be struggling with.

Hydraulic Barbell Club: Our Olympic weightlifting class teaches both the snatch and the clean and jerk to help bring speed, power, coordination, and balance to your overall training while increasing explosive strength output. These lifts are an integral part of our CrossFit program. The goal of this class is to teach athletes better Olympic Weightlifting technique and to give athletes more confidence in these movements. Also, for our more advanced lifters we will help get you to the next level in your Olympic weightlifting evolution and prepare you for any meet or competition you are aiming for. This class will be taught by Coach Matt who is a USA Weightlifting Club Coach with a Sports Performance Certification as well as a CrossFit Level One trainer and a world masters weightlifting championship participant in 2016!

Small Group Training: We offer different group training packages for you to be able to train with a group of up to six people. We want to keep to keep these sessions to six people to ensure that you’re getting the best instruction possible from one of our coaches. We will do a full assessment before the training begins and then off of our assessment every workout will be tailored to fit the group’s specific needs. We would like all of the group training packages to include three sessions a week for a total of six weeks, During your training cycle, will do numerous assessments or tests along the way to show you the progress that you continue to build throughout the sessions. While you train you will be the only people with the access to the gym.

Crossfit Hydraulic is now offering a sports performance class for kids. By combining fitness and fun, kids will increase their athletic performance by focusing on:

  • Cardiorespiratory Endurance
  • Muscular Endurance
  • Muscular Strength
  • Flexibility
  • Power
  • Spee,
  • Coordination
  • Agility

This course is for kids that are interested in increasing athletic performance while still having fun and making friends.

If you are interested in a more personalized program for your son or daughter please e-mail us for more details.