ABOUT BELTWAY CROSSFIT
Be Better Than Yesterday!
At Beltway CrossFit, we have one focus…YOU. We want to help you achieve your own personal fitness goals weather that be to lose body fat, gain muscle, develop better eating habits, be healthier, make working out fun, compete or all the above. All our coaches are highly trained to give you the tools you need to move safely and efficiently while also getting the most out of every work out. Each workout is custom built in-house to not only be varied daily but also to challenge every member both physically and mentally. Our staff of amazing coaches can modify any workout and/or exercise based on each individual’s skill level or current physical capacity while maintaining the overall stimulus of the workout. For your convenience, we have private showers as well as a kid’s room where children can safely play while parents are working out. We also offer many varied class times that can fit into almost any schedule as well as personal training and specialty classes such as Boxing, Olympic Lifting, and COREdio. We frequently offer seminars that focus on different topics such as gymnastics movements, mobility, and nutrition to help members hone in on certain aspects of their overall fitness. At Beltway CrossFit, we love what we do. We love helping you achieve better health. We love pushing you to better physical performance. We love teaching you better nutrition. We love helping you to be better than yesterday.
Julio Rodriguez, Jr.
DONT FORGET FRIDAY THIS FRIDAY IS OUR UGLY SWEATER/WHITE ELEPHANT GIFT PARTY! IT WILL BE AT COACH JR/KERIANAS HOUSE AT 6PM..WE WILL NOT HAVE A 530/630PM CLASS! DIRECTIONS WILL BE UP ON THE FACEBOOK MEMBERS PAGE AND WHITEBOARD THIS WEEK! WARM-UP 2 Sets 25′ Deep Lunge 50′ Alternating High Kick 75′ Butt Kickers 10 PVC
SATURDAY @ 9AM “12 DAYS OF CHRISTMAS WOD”!!! WARM-UP 8mins -Class Game of Choice or Coaches Dynamic Warm-Up WOD 4 ROUNDS FOR TIME: -25 Cal Assault Bike -20 Wall Balls(20/14)(+30/20) -15 V-Sit Ups (RX+ GHD Sit Ups) -10 Handstand Push-Ups (RX+ Strict) *3Min Rest Between Rounds* ________________ *Scale HSPU to Box HSPU or L-Sit DB
REMINDER: SATURDAY IS OUR “12 DAYS OF CHRISTMAS WOD” AT 9AM! WARM-UP 3 Sets -60sec Row/Bike -60sec PVC Ovhd Squat w/ Pass Thru STRENGTH Tempo Overhead Squats -5 Sets of 4 Reps (3secs down/ 2 sec hold in bottom) *Aim to go heavier than last week but not at the expense of getting sloppy or
UPDATE ON OUR EVENTS: -This Saturday the 16th we will be doing our “12 Days of Christmas WOD” at 9am -The 22nd we will be having our Ugly Sweater/White Elephant Christmas Party at Coach JR/Kerianas house at 6pm. (No 530/630pm Classes) -Closed on December 25th! -December 26th we will have 2 classes at 10am and