(703) 266-0118 donnys@thenzone.com

June 04, 2018

Strength: Strict Press 5×5 (start at 70% and build up) Metcon: AMRAP 12 Max Reps Pull Ups 200 Meter Run Score = Total Pull Ups Core/Accessory: Banded Low Face Pulls 3×15 Banded Skull Crushers...

January 09, 2018

Due to the Weather 6AM Class is Cancelled for TOMORROW – Hydraulic will be Opening at 8am Strength: Strict Press 8×2 (80%) Ring Pull-Ups – 3xMAX Metcon: AMRAP 8 24 KB Snatches (53/35) 12 HSPU 6 Muscle Ups (Bar or Ring) Core/Accessory: Single Arm...

October 24, 2017

Strength: Strict Press 5×3 @90% of 5RM +5lbs Metcon: 10 Minute AMRAP BUY IN: 50 Kettlebell Swings (53/35) 5 Chest to Bar Pull Ups 10 Hand Stand Push Ups 100m Run Core/Accessory: 3 Sets: 12x Fwd/Lat Raise 12x Reverse...

October 16, 2017

Strength: Strict Press 5×3 @ 90% Metcon: 7 Rounds 7 OHS (115/75) 11 Ring Dips Core/Accessory: 3 sets Barbell Skull Crushers x15 Single Arm Banded Rows off rack x15 each...

October 11, 2017

Strength: Strict Press 15 minutes to Find Heavy set of 5 Metcon: 5 Rounds: 8 One Arm KB Press *Each Arm* (35/16) 12 Pendlay Rows (135/95) Row 250 Meters Core/Accessory: 3 Sets: 10x One Arm KB Bench Press each arm 20x Banded Straight Arm Lateral...

October 02, 2017

Strength: Strict Press 4×3 Metcon: 21-15-9 Wall Balls (20/14) Thrusters (95/65) Core/Accessory: 3 Sets: Bottoms-up KB One-Arm Press x10 Banded Leg Extensions...

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each...

June 01, 2017

Strength: Strict Press 4×6 Add 10lbs to Prior Metcon: 3 Rounds 5 Muscle Ups 1000 Row Core/Accessory: 3 sets: 10x Bottoms-up single Arm KB Bench Press (each arm) 15x Banded Pull...