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 February 23rd, 2018 – CF Open 18.1


CF Open 18.1

20:00 AMRAP:

8 Toes-2-Bar
10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5)
14/12 Cal Row

Score is total number of reps completed in the 20:00.


Rx’d – Ages 16-54

50#/35# Dumbbell

Scaled – Ages 16-54

Hanging Knee Raises
35#/20# Dumbbell

Rx’d – Ages 14-15, 55+

35#/20# Dumbbell

Scaled – Ages 14-15, 55+

20#/10# Dumbbell