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 December 9th, 2016


12 minute EMOM:

Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM

Odd: 15 Russian Kb Swings (Heavy)


“Black and Blue”

5 rounds for time:

10 Power Cleans (135#/93#)
10 Burpees

Skill Work

3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep.

Keep the weight light enough to maintain perfect form.