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, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
“If you always put limits on everything you do, physical or anything else, It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee
Capital Main WOD (Loudoun):
Warm-up:
3 Rounds of:
200m Jog
10 x Ring rows
10 x Shoulder pass throughs
10 x Good mornings
WOD:
“Jag 28”
For time:
800m Run
28 x KB swings (75#/55#)
28 x Strict pull-ups
28 x KB Clean and jerk (75#/55#) (KB in each hand)
28 x Strict pull-ups
800m Run
20 Sledge Hammer swings ( 10 each arm , alt with each swing )
16 Cleans, alt arms with each clean DB/KB
100m Run with DB/KB
100m Run with DB/KB over head
20 snatches ( 10 each arm, alt with each swing ) with DB / KB
16 Squats with DB/KB
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
“Ledesma“
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20/14# Medicine ball cleans, 15 reps
Post results to comments.
CF Kids WOD:
“The Little Chief”
5 minutes AMRAP of:
3 Power cleans (weight varies by athlete)
6 Push-ups