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.


January 2020 Athlete of the Month – Karley Welsh

Karley competing in the September 2019 Festivus Games

Shout-out to our first Athlete of the Month of 2020 – Karley Welsh! Karley has been a member at C3 for a year and a half. Since starting, she has been nothing but a joy to work with. She consistently brings a positive, up-beat attitude to every class she attends, and is always willing to work her butt off to accomplish her goals.

There have been several shining moments in Karley’s young CrossFit journey, but there are two that really stand out – her performance on 19.4 in the 2019 CrossFit Open, and kicking ass in her very first CrossFit competition. On workout 19.4, we saw Karley not only complete the snatches at the prescribed weight but we also saw her score her first bar muscle-ups (on her first attempts)! This was a very proud moment for the C3 coaches and the entire C3 community. In August, Karley competed in the always challenging CrossFit XLT Summer Knights competition. This was Karley’s very first competition and …