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 July 20th, 2018


A1. Pause Back Squat x 5-5-5-5-5

2 second pause @ bottom of each squat
Start at light/moderate weight and build to moderately heavy

A2. 5 x 5 Tall Box Jumps


4 x 2:00 AMRAP

Rounds 1 & 3:

40 Double Unders
20 Alternating DB Snatches (50#/35#)
Max Wall Balls (20#/14#) w/ remaining time

Rounds 2 & 4:

40 Double Unders
20 Wall Balls (20#/14#)
Max Alternating DB Snatches w/ remaining time

Rest 1:00 between rounds.

Score = Wall Balls completed in rounds 1 and 3 + DB Snatches completed in rounds 2 and 4.