Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Sean Douglas Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu above and bookmark that page.
Warm up:
Deadlift review
2 rounds: (not for time)
30 seconds jump rope
10 pushups
15 situps
WOD: “CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to: 9/17/09
Warm up:
5 minutes snowball fight
Squat clean review
5 HSPUs
Samson stretch
WOD: “Elizabeth”
21-15-9 reps of:
Squat Cleans (135/95#)
Ring dips
Post time to comments.
Compare to: 12/17/09
** If you missed “Fran” on Friday, you can make it up today instead of Elizabeth (with Coaches permission)
http://www.gracieva.com/forum/viewtopic.php?t=4745
Warm up:
Front squats
Thruster review
10 Turkish Getups (5 each side)
1 minute Jump rope
WOD: (oh boy!)
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65# Thrusters
Pull-ups
Post time to comments.
Compare to: 10/2/09
Warm up: Deadlift review 2 rounds: (not for time) 30 seconds jump rope 10 pushups 15 situps WOD: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to: 9/17/09
Read more and post your results...
--8 February 2010, 7:26 pm
Off-Topic :: Anybody seen a pair of red 16 oz. gloves at CJJ Alexandria? :: Posted by Kibret Tsige
They're red 16 ounce Combat Sports International gloves with the initials "KT" in silver permanent marker. I could have sworn I took them home with me
--8 February 2010, 4:35 pm
ALERTS :: Monday, February 8th, 2010 :: Reply by Will Barnett
I will be opening the school from 2pm - 4pm. Opening training this evening will depend on the other coaches.
--8 February 2010, 10:50 am
ALERTS :: Monday, February 8th, 2010 :: Reply by Mark Gonzalez
Soooo OT is open from 2-4p? Or will it be open into the evening classes, not quite sure on that yet.
--8 February 2010, 9:10 am
ALERTS :: OPEN Training ONLY :: Reply by Matthew Tudor
Hey Team, Just got off the phone with Jungles Gym, they are open today but, have yet to plow the back parking lot which limits parking and its still
--8 February 2010, 6:32 am
