(703) 266-0118 donnys@thenzone.com

July 31, 2017

Strength: 15 minutes to work on Muscle Up/ Pull-up Progression Metcon: AMRAP in 8 minutes 10 1-Arm KB Cleans- Alternating (5 each Arm) (53/35) 10 Burpees Core/Accessory: Upper and Lower Body Mobility...

July 13, 2017

Strength: Bench Press 3×8-12 Add 10lbs Metcon: Every 2 Minutes for 16 Minutes 150 Meter Row 10 Burpees Rest Remainder of the 2 Minutes Core/Accessory: 3 Sets: 15x Banded Tricep Pulldowns (each Arm) 10x Scapular...

July 03, 2017

REMINDER: CROSSFIT HYDRAULIC WILL BE CLOSED ON TUESDAY JULY 4TH Strength: Back Squat 3×8-12 @65% Metcon: 4 Rounds 10 Power Cleans (135/95) 15 Burpees 200m Run Core/Accessory: 3 Sets 10 Each Arm 1-Arm KB Overhead Squats 15 GHD Hip...

June 15, 2017

he ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the...

June 06, 2017

Strength: Box Squat 10×3 @ 70% Metcon: AMRAP 7: 2x Thrusters (95/65) 2x Burpees 4x Thrusters (95/65) 4x Burpees Continue adding two reps to each exercise each round Core/Accessory: 40x Pistols (20 each leg) 50x GHD...