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 August 23rd, 2017

Strength

Deadlift

8 reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
3 x 3 @ 80% 1RM

*Perform 5 Strict Pull-ups after each set of Deadlifts (make these as challenging as possible while still hitting 5 consecutive)

Conditioning

For time:

27 Box Jumps (30#/24#)
9 Bar Muscle-ups
600m Run
21 Box Jumps (30#/24#)
7 Bar Muscle-ups
600m Run
15 Box Jumps (30#/24#)
5 Bar Muscle-ups

*Sub for Bar Muscle-ups is 2x Pull-ups + Box Dips (i.e. 9 Bar MU’s = 18 Pull-ups + 18 Box Dips)

*20 minute time cap