(703) 266-0118 jamieb@thenzone.com

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...

November 16, 2017

Strength: 3 Rounds 10 HSPU Deficit Negatives (45/25) 10 Ring Pull-ups 10 Dive Bombers Metcon: AMRAP 15 10 HSPU 20 Wall Balls (20/14) 30 Ring Push ups Core/Accessory: TBA

November 10, 2017

Strength: 3 Rounds L Sit Holds 3x Max Effort Deficit HSPU (45/25) 3x Max Effort Ring Pull Ups 3x Max Effort Metcon: For Time With a Partner: 1000 M Row Partner A 50 Wall Balls (20/14) Partner B 500 M Row Partner A 30 Box Jumps (24/20) Partner B 250 M Row Partner A 50...