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 17th, 2018

Strength

A1. Deadlift
10 Reps @ 50% 1RM
8 Reps @ 60%
6 Reps @ 70%
4 Reps @ 80%

A2. 4 x 8-10 Horizontal Body Rows

Conditioning

12:00 AMRAP:

15 Kb Swings (60#/44#)
12 Alternating Kb Lunges (60#/44#)
9 Burpee Hurdle Jumps (20″/16″)