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.
A) 5 Min AMRAP of:
Hang Power Cleans at 90% of 1RPM
B) 3 Rounds for time of:
20 GHD situps
400m Run or 750m Row
20 Hip extension
Post results to comments.
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Push Press,
25 Push-Jerk,
Run 200 meters
Quote of the day:
‘If you are surprised at the number of our maladies, count our cooks.’
- Seneca
Week 1 Open WOD (Crossfit Games):
Complete as many reps as possible in 7 minutes of:
Burpees
* chest and hips touch ground at bottom, and both hands touch object 6″ above athletes reach. (watch video link below)
For the Video and more info, click HERE
Be sure to post your results here as well as on the Games site once you’re registered.
Skill work to match that of the Main WOD.
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Push Press,
25 Push-Jerk,
Run 200 meters
Tomorrow starts the Crossfit Games Open! Is everyone excited to see what the first WOD is going to be?
Just a reminder:
The Open will run from February 22 through March 25, 2012. There will be five workouts in the Open. One workout will be released during each of the five weeks.
1. Each workout will be released on Wednesday at 17:00 PST (GMT-8). Athletes
will have 96 hours, until Sunday at 17:00 PST, to validly complete the workout
and submit their results.
2. Once the workout closes on Sunday, an Athlete will not be able to adjust or resubmit any score for that workout.
Standard warm-up
5 Rounds for time of:
20 x Cals on the rower
15 x Medicine ball cleans (20#/14#)
10 x Hand release push-ups
Core: 30 x Back extensions (slowly)
Post results to comments.
Skill work to match that of the Main WOD.
Tomorrow starts the Crossfit Games Open! Is everyone excited to see what the first WOD is going to be?
Just a reminder:
The Open will run from February 22 through March 25, 2012. There will be five workouts in the Open. One workout will be released during each of the five weeks.
1. Each workout will be released on Wednesday at 17:00 PST (GMT-8). Athletes
will have 96 hours, until Sunday at 17:00 PST, to validly complete the workout
and submit their results.
2. Once the workout closes on Sunday, an Athlete will not be able to adjust or resubmit any score for that workout.
40 Glute Ham raises
5 Rounds for time of:
12 DL @ 155/105#
24 Pushups
48 Double unders
Post results to comments.
Anyone interested in Paleo, or just in improving your health in general, sign up for this awesome Paleo Summit - it’s FREE! Check it out. I’d love to chat with anyone about it afterwards. I’ll be tuning in for sure.
Awesome article HERE about one of our local crossfit icons who’ll be competing in the Games Masters division. Many of you know Jerry Hill – check it out!
Standard warm-up
20 Mins AMRAP of:
5 x T2B
7 x Shoulder press (95#/65#)
10 x KB Swings (55#/35#)
Games competitors:
Clean and jerk
65% 1RM + 5# x 3
75% 1RM + 5# x 3
85% 1RM + 5# x to failure
Drop the bar at the top each time.
Post results to comments.
Skill work to match that of the Main WOD.
3 x
1:00 Jump rope
5 Cartwheels
5 Burpees
Anyone interested in Paleo, or just in improving your health in general, sign up for this awesome Paleo Summit - it’s FREE! Check it out. I’d love to chat with anyone about it afterwards. I’ll be tuning in for sure.
Awesome article HERE about one of our local crossfit icons who’ll be competing in the Games Masters division. Many of you know Jerry Hill – check it out!
Muscle up skill work
12 Min AMRAP of:
1 Muscle up or 2 C2B Pullups
2 Power Snatches @ 90 – 95% of 1RPM
Post results to comments.
3 x
1:00 Jump rope
5 Cartwheels
5 Burpees
Standard warm-up
WOD 1:
Sumo deadlift 1RM 2-2-1-1-1
WOD 2:
10 Mins AMRAP of:
10 x Pull-ups
20 x Double unders
Games competitors:
Back squat
65% 1RM + 5# x 3
75% 1RM + 5# x 3
85% 1RM + 5# x to failure
Post results to comments.
Skill work to match that of the main WOD.
Trey and Mike D!
A) 3RM Deadlift
B) 4 Rounds for time of:
7 Hang Squat clean @ 135/95
14 Push Press @ 135/95
21 Box jumps @ 24/20
Post results to comments.
Row 300 M or Run
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M
Erin, Phil and Sean in a recent WOD that involved an overhead movement (I think it was strict press…) 
Chief Style: Max rounds in 3 minutes of:
3 Push/Split Jerks (no rack) @ 85 – 95% of 1RPM
6 Burpees
9 Toes to bar
Rest 1 Min, Repeat 5 times.
Post results to comments.