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 October 26th, 2016


A. 4 x 5 Deadlifts @ 50%-60%-70%-80% of last weeks 5RM

B. Every :30 for 4 minutes (8 sets) complete 3 Deadlifts @ 85% of last weeks 5 rep max.


For time:

50 Calorie Row
40 Toes-2-Bar
30 Burpees
20 Alternating Kb Snatches (60#/44#)
10 Bar Muscle-ups (C2B pull-up sub)

*15 minute cap