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 24th, 2016


With a partner, complete the following:

750m Row (each partner)
625m Row
500m Row
375m Row
250m Row

Increase 500m pace each set.


Complete 5 rounds for time:

9 C2B Pull-ups
12 Alternating Front Rack Lunges (95#/63#)
15 Push Press (95#/63#)