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 January 17th, 2018


4 sets:

8/8 Single Leg Box Step-ups @ 7-8 RPE
8/8 Single Leg RDL


With a partner, row as many meters as possible in 20 minutes.

Switch every 2:00
Complete 10-15 Burpees after each row