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.


April 2021 Athlete of the Month – Ryan Maddox

Congratulations to Ryan Maddox, our April 2021 Athlete of the Month! Ryan has been a member at Capital City CrossFit for a little over two years. In this time, Ryan has been a consistent athlete and supportive member to the C3 community.  Ryan takes his workouts very seriously.  He knows when to scale appropriately, but he also knows when to push himself.  Lately Ryan has been completing more and more workouts as prescribed.  He continues to get noticeably stronger in both his lifting and gymnastics.  Things like toes-2-bar and pull-ups used to be a struggle for Ryan, but now he’s swinging himself around like a dang gymnast. This is because Ryan has put in the work and continues to stay motivated.  We look forward to watching Ryan’s continued progress in the future!  Congratulations Ryan on the well deserved honor!

In general, what is your background?
I was born and raised in Rochester, Illinois where I graduated in 1999.  I am married to my amazing wife, Amy, and we hav…