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.


Friday May 26th, 2017


Bench Press x 10-8-6-4-2

Build each set, finishing as heavy as possible for 2 reps.


100 Overhead Squats for time (95#/63#)*

* Every time you break (lower bar from overhead position) – complete 20 Double Unders

*Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary.

*20 minute time cap