Capital City CrossFit

Capital City CrossFit, established in 2010, aims to provide a positive and challenging environment that promotes health, fitness, well being, and community.

Our mission is to ensure that standards for elite fitness are upheld through proper coaching, strategic programming, and adherence to the CrossFit methodology.  

We here at Capital City CrossFit strive for excellence at all times, both individually and as a team.


Monday January 23rd, 2017


5 x 2.2.2 Power Clean – every 3 minutes

Perform 2 touch and go power cleans, rest 5-10 seconds, repeat for three sets. Do this every three minutes for five total sets.


21-15-9 for time:

Wall Balls (30/20)
C2B Pull-ups
Hang Cleans (135/93)