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 November 12th, 2018


Back Squat

5 Reps @ 70% 2RM
3 Reps @ 80%
1 Rep @ 90%

6 x 1 @ 100% 2RM – Every 2:00



11:00 AMRAP:

11 Power Cleans (135#/93#)
11 Lateral Bar Hopping Burpees
19 Deadlifts (135#/93#)
18 Pull-ups

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP…