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 June 20th, 2018


3 sets for quality:

DB Bench Press x 15-20 Reps
Double Kb Bent Over Rows x 10-12
Hollow Hold x :30-:45


In 4 minutes, complete the following:

2 rounds of:

15 Kb Swings (53#/35#)
15 Box Jumps (24″/20″)

With remaining time:

Max Calorie Row

Repeat for 3 rounds.

Rest 3:00 between rounds.