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 December 16th, 2017

Team WOD

Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible:

Reps of 5-10-15-20-25 etc..

Calorie Row
Kettlebell Swings (60#/44#)
2-count Split Lunges

This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete his/her 5 calorie row. Partner C will follow Partner B. Teammates may not be working at the same station. Continue up the ladder, adding 5 reps per round until the 20 minutes is up.