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.


Saturday October 20th, 2018

Partner WOD

With a partner complete 3 rounds of the following for max reps:

2:00 Max Partner Wall Balls (20#/14#)
2:00 Max Calorie Row
2:00 Max Partner Burpees
2:00 Rest

Score = reps completed for all three rounds.

*Partner Wall Balls will be performed with partners alternating reps, passing the ball to each other off the wall.
*Only one person rowing at a time. Partners may switch whenever, and however many times they wish within the two minutes.
*Partner Burpees will be performed with one partner holding a plank position, while the other partner is completing the burpees parallel to their partner, finishing each rep by jumping over the partner in the plank.