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.


Monday December 18th, 2017


A1. 4 x 5 Speed Squats* @ 40% 1RM

Rest :30

A2. 4 x 10 Lateral Hurdle Jumps

Rest :90

*Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible.


For time:

45 Wall Balls (30#/20#)
30 Hang Power Cleans (135#/93#)
800m Run
30 Hang Power Cleans
45 Wall Balls