(703) 266-0118 jamieb@thenzone.com

January 18, 2018

Strength: Kip Swings 3×8 Superman Holds 3xMax Ring Muscle Up Transitions 3×5-8 (Last Rep Ring Hold at the top xMAX) Metcon: AMRAP 3 5 Rope Climbs 15 Ring Dips 30 Abmat Sit-Ups Rest for 1:30 AMRAP 3 4 Rope Climbs 12 Ring Dips 24 Abmat Sit-Ups Rest for 1:30...

October 06, 2017

Strength: Lower Body Aux Straight Leg Deadlift Good Mornings w/ Bar 3×10 Partner Glute Hams 3×8 Metcon: AMRAP 20 5 Rope Climbs 10 Dealdlifts (185/135) 100 Meter Row 30 Buprees over the Erg Core/Accessory: 100x Band...

March 02, 2017

Strength Overhead Squat 5-5-5 Perform @50% of 1RM Metcon For Time- 5 Rope Climbs  25 KB Swings (70#/53#) 50 Box Jumps (24″/20″) 75 Double Unders Core/Accessory Mobilize! Prepare for the unknown and unknowable of...

January 17, 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 Deadlift 3-3-3-3-3 Work up to a final max effort set of (3). If you’re feeling good, go for a PR. Metcon 3 RFT 2...