(703) 266-0118 jamieb@thenzone.com

June 14, 2017

Strength: Push Press + Jerk 5x (1+1) Metcon: 5 Rounds 1 Minute Max Reps 1 Bar Movement 1 Minute Max Reps 1 Body Weight Movement 1 Minute Max Reps 1 Cardio 1 Minute Rest Core/Accessory: 3 Sets: Russian Twists x15 each side 1:00 Plank Hold...

April 04, 2017

Skill Work “Test Day” 5:00 to set max UB set of Push-ups  Then: 3 sets at 40% of that max effort (So if you got 10, you’d do 3 sets of 4 reps) Metcon 12-9-6-3 of: Power Clean (135#/95#) Push Jerk (135#/95#) Burpees over the Bar Core/Accessory 3 x 10 Banded Face...

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....