(703) 266-0118 jamieb@thenzone.com

September 01, 2017

REMINDER:  Normal Classes are Cancelled for Monday (Labor Day) Instead Open Gym will be held from 9am – 11am & 1pm – 3pm Strength: Snatch Deadlift 5×5 Work up to a Heavy 5 Metcon: 3 Rounds 28 Kettlebell Swings (53/35) 14 Weighted Step Ups (53/35)...

May 18, 2017

Strength: Snatch Deadlift 8×3 75-80% of 1RM Metcon: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Calorie Row 5 Burpees Over the Erg between Sets Core/Accessory: 3 Sets 10 Banded Lateral Twists (each side) 12 Banded Good...