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.
WARM-UP 3 Sets 10 Ring Rows Slow and Controlled 20 Plank Shoulder Taps 30 Jumping Jacks STRENGTH 15min Rotation 1) Tempo Ring Push-Ups- 10 reps with a 3sec pause at top of the pushup 2) Chinese Barbell Rows- 10 reps with a 3sec pause at top of the pull *Rest as needed* WOD 18Min Amrap
WARM-UP 3 Sets 60sec Row 1st- Ankle Stretch 2nd- Deep Squat Hold 3rd- Pigeon Stretch STRENGTH EMOM-every 2mins for 18mins Mins 0:00/2:00/4:00 -3 Overhead Squats Mins 6:00/8:00/10:00 -4 Front Squats Mins 12:00/14:00/16:00 -5 Back Squats ***Heavier than last week, this week is less reps CONDITIONING EMOM-every min for 16mins 1st Min- Row Designated Calories
WE WILL BE ANNOUNCING THIS WEEK DIFFERENT UPCOMING EVENTS AND NEXT MONTHS PARTNER BONUS CHALLENGE….COME TO THE BOX TO SEE 🙂 WARM-UP Roll Lats/Traps for 6mins -then- 2 Sets -10 Pass Throughs -5 Strict Presses -5 Push Presses -5 Push Jerks -10 Front Squats STRENGTH Push Jerk EMOM-every 2mins for 16mins 5 reps 4
WARM-UP 8-10mins -Class Game of Choice PARTNER WOD On a Running Clock: 0:00 to 10:00MINS 8Min Amrap EMOM/ 2 Min Rest -5 Calorie Assault Bike -5 Alternating DB Snatches (50/35) *One person works as hard as possible for 1Min while the other rests then they will switch the next minute wherever the other partner left