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 6mins rolling the traps/lats as a class -then- 2 Sets -10 ring rows -10 push-ups -30 straight arm jumping jacks STRENGTH 16MIN ROTATION 1) DB Bench Press- 6 reps 2) Bent Over Underhand Barbell Row- 8 reps 3) L-Sit/V-Sit- 35secs *Last week of this triplet, go for your heaviest weights and toughest holds.
WARM-UP 1min ankle stretch 1min pigeon stretch on both sides 2min squat hold -then- 2 Sets -60sec row -60sec of empty backsquats STRENGTH BACK SQUAT -7 SETS OF 1 REP @90%+ *Last week of heavy squtting for a little bit, if you feel good then go for a PR if able….aim for no misses. PARTNER
WARM-UP 2 SETS -90SEC Row or Bike -100′ Alternating High Kicks STRENGTH DEADLIFT -7 SETS OF 1 REP @ 90%+ WOD 15Min Amrap -5 Squat Cleans (135/95) (+165/115) -30 Fat Ropes / (+Double Unders) ____ *EMOM- 3 Burpees / (+Over The Bar) *Burpees start on the clock start FRIDAY FINISHER WORK -4 Sets 100M Sled
WARM-UP 2 Sets -100M Overhead Plate Walk(moderate) -15 Plate Ground to Overhead -15 Ring Pull-Ups STRENGTH 5 Sets 1) Seated Strict Barbell Press- 6 reps 2) Alternating Plank DB Rows- 12 reps total *Rest 60-90secs between exercises* WOD For Time: RX -40 Toes To Bar -30 Handstand Push-Ups -5 Rope Climbs *Scale to either Box