(703) 266-0118 jamieb@thenzone.com

April 03, 2017

Skill Work “Test Day” 5:00 to set 1 max UB set of pull-ups (kipping or strict) Then: 20 Pull-up Negatives 25 Supinated Rows (on racked barbell or rings) 2 x 30 sec Plank  Metcon AMRAP 10:00 10 HSPU 15 Forward Front Rack Lunges (115#/75#) Core/Accessory 4x...

January 23, 2017

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions. Strength EMOM 10:  1 Power Clean 1 Hang Squat Clean 1 Push Jerk *Pick a weight you can move well. Feel free to add weight if necessary....