(703) 266-0118 jamieb@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. Completion is required before athletes are allowed to take CrossFit Group Classes.  Scheduling is done by appointment only.  Please contact Sean (seand@thenzone.com) or Matt for more information.


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.


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!