WOD Archives - Beltway CrossFit

2-11-16

IT IS A REGULAR SCHEDULED WEEK…NO EVENTS THIS WEEK! -SATURDAY, FEBRUARY 20TH WE WILL HAVE A NUTRITION/OVERALL WELLNESS SEMINAR-10AM! -FREE FOR MEMBERS, $10 FOR NON-MEMBERS! 14 DAYS UNTIL THE OPEN! Thursday Warm-Up 8Mins 10 empty bar good mornings 5 snatch grip deadlifts 5 hang power snatches 200M Run ___________________________________ Strength EMOM-Every 2mins for 12mins -3

Feb 11, 2016 / by admin / No Comments

2-10-16

IT IS A REGULAR SCHEDULED WEEK…NO EVENTS THIS WEEK! -SATURDAY, FEBRUARY 20TH WE WILL HAVE A NUTRITION/OVERALL WELLNESS SEMINAR-10AM! -FREE FOR MEMBERS, $10 FOR NON-MEMBERS! 15 DAYS UNTIL THE OPEN! Wednesday Warm-Up -10Mins of Coaches Mobility/Dynamic Movement Prep ____________________________________ Gymnastic Strength 3 Sets 10 Strict HSPU / or Box HSPU 10 Horizontal Ring Rows 15

Feb 10, 2016 / by admin / No Comments

2-9-16

IT IS A REGULAR SCHEDULED WEEK…NO EVENTS THIS WEEK! -SATURDAY, FEBRUARY 20TH WE WILL HAVE A NUTRITION/OVERALL WELLNESS SEMINAR-10AM! -FREE FOR MEMBERS, $10 FOR NON-MEMBERS! 16 DAYS UNTIL THE OPEN!!! Tuesday Warm-up “Bodyweight Sally” -Squats to the song sally-No Weight _____________________________ Strength Back Squats with a 2 sec pause in bottom 5 sets of 5 reps

Feb 09, 2016 / by admin / No Comments

2-8-16

IT IS A REGULAR SCHEDULED WEEK…NO EVENTS THIS WEEK! -SATURDAY, FEBRUARY 20TH WE WILL HAVE A NUTRITION/OVERALL WELLNESS SEMINAR-10AM! -FREE FOR MEMBERS, $10 FOR NON-MEMBERS! 17 DAYS UNTIL THE OPEN!!!   Monday Warm-Up 8Mins -Coach Led Dynamic Warm-up   ____________________________   WOD 2 Rounds -Row 20-M/15-F Calories -15 Pull-Ups *Rest 1Minute between Rounds* _______________________ 2

Feb 07, 2016 / by admin / No Comments

2-5-16

  Don’t Forget Our Guys Night is this TODAY at 5:30pm just like Ladies night was last week! There will be a regular 4:30pm but NO Regular 530/630/ or 6 Kids Class! We will be Playing some games like Hover Ball, doing some heavy lifting, and enjoying some brews! Members and Non Members are welcome! 20 DAYS UNTIL

Feb 05, 2016 / by admin / No Comments

2-4-16

02-04-16

^^^The same look every member gives Coach Charlie when looking at the Wod everyday! Don’t Forget Our Guys Night is this Friday at 5:30pm just like Ladies night was last week! There will be a regular 4:30pm but NO Regular 530/630/ or 6 Kids Class! We will be Playing some games like Hover Ball, doing

Feb 04, 2016 / by admin / No Comments

2-3-16

2-3-16

  Don’t Forget Our Guys Night is this Friday at 5:30pm just like Ladies night was last week! There will be a regular 4:30pm but NO Regular 530/630/ or 6 Kids Class! We will be Playing some games like Hover Ball, doing some heavy lifting, and enjoying some brews! Members and Non Members are welcome!

Feb 03, 2016 / by admin / No Comments

2-2-16

2-2-16

Don’t Forget Our Guys Night is this Friday at 5:30pm just like Ladies night was last week! There will be a regular 4:30pm but NO Regular 530/630/ or 6 Kids Class! We will be Playing some games like Hover Ball, doing some heavy lifting, and enjoying some brews! Members and Non Members are welcome! Tuesday

Feb 03, 2016 / by admin / No Comments

1-27-2016

DONT FORGET LADIES NIGHT IS FRIDAY AT 5:30PM LED BY COACH TRINITY AND KERIANA -NO REGULAR 530/630 CLASSES OR KIDS CLASS! ONLY CLASS ALLOWED AT THAT TIME IS LADIES NIGHT! -THERE WILL BE A 430PM REGULAR CLASS! Wednesday Warm-Up 10Mins -5 Empty thrusters -5 sumo deadlift high pulls -5 strict presses -5 ovhd squats -5

Jan 27, 2016 / by admin / No Comments