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.


Saturday March 17th, 2018

Team WOD

In teams of three, complete the following for max reps:

7:00 Row for Max Calories
5:00 Max Wall Balls (20#/14#)
3:00 Max Synchro Burpees
5:00 Max Wall Balls
7:00 Row for Max Calories

For the Row and Wall Balls, only one person is working at a time.

For the Burpees, all three partners are working at the same time.  The reps must synchronized, meaning all three athletes are on the floor at the same time, and finish with a jump and clap at the same time.

Score is total number of reps.