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 1min ankle stretch 1min pigeon stretch each leg 1min squat stretch -then- 2 Sets -60sec row or bike FAST -10 Strict Press -10 Front Rack RE-TEST ON A RUNNING CLOCK: From 0:00 to 15:00 -Find Your 1RM Thruster From the rack ____________________________ From 15:00 to 27:00 12Min Amrap 2-4-6-8-10….So On as high as
DONT FORGET HAPPY HOUR AT 6:30P TONIGHT!!! BRING SOME DRINKS, FINGER FOODS AND ANYTHING YOU MIGHT WANT GRILLED! NO 6:30PM CLASS! WARM-UP 2 Sets -100M Overhead Plate Walk -15 Ground to Overhead -20 Sit Ups STRENGTH 5 Sets (20mins max) 1) Seated Strict Barbell Shoulder Press- 6 reps 2) Plank DB Rows- 14 reps *Rest
WARM-UP 10mins -Class Game Of Choice STRENGTH 4 SETS (20min cap) 1) Alternating Walking DB Lunges- 20 reps 2) Good Mornings from the rack- 10 reps *Rest as needed, make sure to go slow and controlled on the good mornings and focus on the hamstrings/hips…not your lower back! PARTNER WOD 15Min Amrap -50 Hang Power
ITS THE HALFWAY POINT OF THE MONTH….HOPE YOU AND YOUR PARTNER ARE ADDING UP THOSE ROWING CALORIES!!! DON’T FORGET EVEN IF YOU’RE NOT DOING THE IN-HOUSE COMPETITION NEXT MONTH YOU’RE STILL ELIGIBLE FOR THE JULY BONUS PRIZE THIS MONTH…..EVERY 500 CALS YOUR TEAM ADDS UP GETS YOUR NAME IN THE RAFFLE FOR THE SWAG BAGS!