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.


Wednesday April 26th, 2017


Every 3 minute for 12 minutes (4 sets):

6/6 Single Leg Romanian Deadlift w/ Barbell*
10 Tall Box Jumps (step down each rep)

*Start at 25-30% of DL Max, focus on maintaining proper back positioning and keeping weight in the heel.


3 rounds – each for time:

25 Kb Swings (70#/53#)
75 Double Unders
25 Burpees

Rest 2 minutes between each round.  25 minute cap (7 minute cap on each round)

*Scale for Double Under → 40 Double Unders → 150 Singles