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 July 18th, 2018


12 minute EMOM:

Minute 1: 10-15 Perfect Push-ups
Minute 2: 10 Double Kb Bent Over Rows
Minute 3: 15 V-ups

Repeat for 4 rounds.


For time:

15 Clean and Jerks (155#/103#)
800m Run
30 Burpee Box Jump Overs (24″/20″)
800m Run
15 Clean and Jerks