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.


Tuesday November 20th, 2018


5 sets:

3 Power Cleans + 2 Push Jerks

Build to a heavy complex.


A. 500m Row for time:

-Rest till the 10:00 mark-

B. Reps of 21-15-9 for time:
Kb Swings (60#/44#)
Box Jumps