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 April 25th, 2018

Strength

Back Squat

A. 4 x 6 @ 80% 5RM or 70% 1RM – Every 2:30

B. 1 x Max Reps @ 80% 5RM

Conditioning

CrossFit Open Workout 14.4

14:00 AMRAP:

60 Calorie Row
50 Toes-2-Bar
40 Wall Balls (20#/14#)
30 Power Cleans (135#/93#)
20 Ring Muscle-ups

Scaling:

Toes-2-Bar → Knees-2-Chest → Abmat Sit-ups
Power Cleans 135#/93# → 115#/78# → 95#/63#
Ring Muscle-ups → C2B Pull-ups → Jumping C2B Pull-ups