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 September 20th, 2017

Strength

A1. Deadlift

8 reps @ 50% 1RM
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 95%

A2. 5 x 10 Horizontal Body Rows @ 21×1 tempo

Conditioning

For time:

100 Overhead Walking Lunges w/ Plate (45#/35#)
800m Run
50 Burpees