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.
TOMORROW WEAR ANY ASTROS GEAR YOU HAVE IN THE SPIRIT OF OUR BOYS MAKING THE WORLD SERIES! GAME 1 STARTS TOMORROW….THE WOD WILL BE IN HONOR OF OUR STROS!!! WARM-UP 3 Sets -60sec row/bike -60sec different dynamic stretch each set STRENGTH 4 Sets 1) Box Barbell Side Step Ups- 8 each leg (heavier than last
WARM-UP 8mins Partner Rowling *Penalty exercise for each loss WOD BUY IN: 200M Sled Pull (Tire- 53/35)(+70/53)…….(Rogue- 115/90)(+ 135/110) -then- 20-15-10-5 -Deadlift (225/155) (+275/195) -Burpee Over Bar -then- BUY OUT: 20 Trips Upstairs EXTRA WORK 3 Sets – 25 Empty Bar Good Monrings (SLOW) -2Min Squat Hold
WARM-UP Class Rollout on Lats/Traps/Hip Flexors -then- 3 Sets -30sec plank shoulder taps -30sec hollow hold CONDITIONING EMOM- every min for 28mins 1st Min- 15/12 Cal Bike 2nd Min- 20 Sit Ups 3rd Min- 40 Russian Wall Ball Twists (20/14) 4th Min- 50 Fat Ropes / Doubles *All numbers listed are Max reps amount, you
WARM-UP 3Min Row or Bike 50′ Inch Worm + Cobra Stretch STRENGTH 20MIN Rotation (no more than 5 sets) 1) Chinese Barbell Rows- 10 reps 2) Tempo Ring Push-Ups- 10 reps (Tempo is 3secs down/ 2sec hold in bottom) *REST AS NEEDED* *If you cannot perform a regular push-up on the ground DO NOT attempt