(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)...

July 11, 2017

Strength: Pull Ups or Ring Muscle Ups: Strict 3×8-10 Ring Rows: 3×8-10 Metcon: 3 Rounds for Time 10 Weighted Step Ups (Each Leg) (53/35, 20″ box) 20 Weighted Abmat Sit Ups (20/14) 400 Meter Run Core/Accessory:...

May 16, 2017

Strength: Front Squat: Building Up to a Heavy Set of 3 5×3 Metcon: 3 Rounds 20 Weighted Step Ups (44/26) 20 Double Kettlebell Swings (44/26) 20 Goblet Squats (44/26) Mid Round Kettlebell Drop = 5 Burpee...