(703) 266-0118 jamieb@thenzone.com

February 28, 2018

Strength / Skill: Hanging Shoulder Scap Shrugs – 3×8 Body Pull-Throughs – 3×10 Ring Hammer Pull-Ups (Palms facing in) – 3×8 Metcon: 5 Rounds 10 KB Snatches (53/25) (6 each arm) 5 HSPU 1 Muscle Up (ring or bar) Core / Accessory: Banded...

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...