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.


Saturday February 17th, 2018

Partner WOD

With a partner, complete reps of 40-30-20-10 of:

Russian Kb Swings (70#/53#)
Handstand Push ups

Then complete reps of 10-20-30-40 of:

Back Squats (135#/93#)
Lateral Bar Hopping Burpees

Only one person working at a time. No rest between the two couplets.