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 March 19th, 2018


5 x 4 Pause Front Squats @ 70-75% 1RM

2 Second Pause @ bottom


9 minute ladder..

Reps of 3-6-9-12-15-18..etc.

Kb Swings (70#/53#)
Box Jumps (24”/20”)