(703) 266-0118 jamieb@thenzone.com

January 12, 2018

Strength: OH Squat – 3×8 Snatch Grip RDL – 3×6 Lateral Step-Ups  – 3×10 (each leg) Metcon: 12:00 EMOM (then 2 rounds after 12:00) Minute 1 – 6 wall walks Minute 2 – 25 KB Swings (53/35) Minute 3 – 30 Hand release...

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)...