(703) 266-0118 ethanb@thenzone.com

CrossFit Hydraulic Coaches

Ethan Becker-Menditto - Owner


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 fiancé, and enjoys being outdoors, playing sports, and bobblehead collecting.


  • CrossFit Level 1
  • USA Weightlifting Sport Performance Coach
  • NASM Certified Personal Trainer

Contact: Ethanb@thenzone.com

Matt Longworth - Olympic Lifting

matt 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! More recently, I have gotten much more into the sport of olympic weightlifting.  I qualified for and participated in the 2016 Masters Olympic Weightlifting World Championships and that have obtained both my USAW Sports performance level 1 and level 2 certifications.  This has allowed me to found and work as head coach of the Hydraulic Barbell Club. If you have any interest in olympic weightlifting, no matter your level, please feel free to reach out.


  • CrossFit Level 1
  • USA Weightlifting Sport Performance Coach level 1
  • USA Weightlifting Sports performance level 2
  • USA Weightlifting Club Coach

Contact: mjlongworth@gmail.com

Karen O'Donnell

14680917_982192218574847_1265334910585397485_o 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! Certifications:

  • CrossFit Level 1


Contact: karen.kyker@gmail.com

Troy Fries

Born and raised in Chantilly Virginia, physical fitness has always been a cornerstone in my life. After years of football, basketball, baseball, and wrestling, I finally found my passion in Olympic Weightlifting. I began training as a sophomore in high school, and 5 years later, I see no end in sight. I have competed in 9 USAW sanctioned competitions, from which I have received 4 best male junior lifter awards and 1 best overall lifter award. I have also had the opportunity to compete on the national stage, specifically at the 2015 American Open, the 2016 Junior National Championships, and most recently, the 2017 National Championships, where I placed 10th in the country. As a 77kg athlete, my best competition lifts are a 123kg snatch and a 155kg clean and jerk. Along with my passion for competing, I also have a passion for coaching athletes in the sport of Olympic Weightlifting. I have a USAW Level 1 Sports Performance Coaching Certification, and have helped numerous athletes with a variety of skill levels. I coach the Rocktown Crossfit Barbell Club during the school year, and am the Olympic Weightlifting division chair for the JMU fitness club. I look forward to sharing my passion for this sport as a coach at CrossFit Hydraulic.


  • USA Weightlifting Sport Performance Coach
Dennis O'Donnell

Third from right (not one of the world’s fittest people)

Coach Dennis O has always used athletics as a means to better himself both physically and socially. Growing up baseball and golf were his primary sports, even being an all-league golfer in high school, but he was always playing sandlot football or whatever else got him outside. In his adult life he continued being active completing 4 triathlons, a dozen CrossFit competitions, 1 half marathon, and a full marathon.  CrossFit has been a part of his life since 2011 and has used it to meet an amazing community that he hopes to be a part of and pay forward the kindness and advice that he has received through the years. Certifications:

  • CrossFit Level 1

Contact: Dennis.odonnell.jr@gmail.com

Kyle Kimbell

Hi my name is Kyle Kimbell. I was introduced to Crossfit in 2010 by my Squad Leader while serving in the United States Army. Crossfit completely changed my life. I was able to get bigger, faster and stronger than I ever was before. He encouraged me to become a CF-L1 trainer so that I could share with others what Crossfit had done for me. I received those credentials in 2012. I taught Crossfit foundational movements and methodology to men in the United States Army from 2012 to 2016. It was a very rewarding experience. I saw the same results that I had achieved, repeated over and over again with those who put forth the effort.  I left the Army in 2016 and decided to take a break from the stress that my body was put under. After a long rest I am back. I got my credentials current CF-L1 & CF-L2 trainer and I am ready to share with others what Crossfit can do for them.  


As an Army Veteran, functional fitness, strength, and endurance have always been a staple for me. My first exposure to olympic weightlifting was when I started Crossfit. That initial journey into Crossfit started with me encouraging my dad to join a gym so we could suffer together. I was typically drawn to workouts that had double-unders and box jumps but found myself struggling with workouts that had olympic weightlifting incorporated into them.  

In January 2016, I switched to Crossfit Hydraulic, where I began to get more exposure to olympic weightlifting through Coach Matt. Initially, I was doing Crossfit only, but began to recognize that I needed to focus on building strength. After a setback due to a back injury, I found that increasing my strength and core stability by focusing on Olympic Weightlifting helped my body heal and has aided me in avoiding further injury and surgery.
What I found in trying to protect my body was a passion for the sport. I remember my first competition (it was horrible), but found that it just wasn’t about the physical accomplishments but also the mental and psychological benefits. I love training for weightlifting and understand how frustrating it can be. This frustration is what I look forward to helping people through and bringing out a passion in them for training and possibly competing.  
  • USA Weightlifting Sport Performance Coach