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.


Friday November 17th, 2017


3 sets:

10 Kb Front Squats @ 21×1 Tempo

Rest :30-:45

10/10 Single Arm Kb Z-Press

Rest :30-:45

:30/:30 Side Plank

Rest :30-:45


15 minute AMRAP:

3 Kb Swings (60#/44#)
3 Box Jump Overs (24″/20″)
30 Double Unders
6 Kb Swings
6 Box Jumps Overs
30 Double Unders
9 Kb Swings
9 Box Jump Overs
30 Double Unders…

Continue up the ladder, adding 3 Swings and 3 Box Jump Overs every round.