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.
Warm Up:
Overhead Squat
Snatch Balance
20 GHD Sit Ups
20 Ring Dips
WOD:
4 Rounds:
800m Sprint
Rest as needed in between rounds.
Compare to 7/8/09
“9/11″ Make Up Day
- For those who competed at the In House Games or were unable to do it last Friday, you can make up the “9/11″ WOD today
11 Comments
M/27/5'11/185
Made up the 9/11 WOD.
Time: 49:09 as Rx'd
Good luck to everyone that does the 9/11 make up WOD!!!
Gillian
F/45/159/5'3″
4:40, 4:37, 4:35, 4:40…. I'm slow but getting faster!
145lbs/32yoa
Outside on a track near home. Sorry I didn't make it in, but at least it wasn't on a treadmill, right Tom!?
3:05, 2:58, 3:10, 3:01
m/170/5'8″/29
911 WOD as rx'd:37:20
Andrea F.
PR's for all four rounds!
4:17, 4:02, 4:13, 4:23
m/28/200/5'11''
3:14, 3:04, 3:18, 3:11
M|32|184|5'11″
3:02 – 2:52 – 2:52 – 2:50
9/11 WOD
sub 11 pushups & 11 squats for burbees
42:35
9/11 make up
42:20something (55lb clean and jerk, shoulders too sore from Tuesday!!!)
4 800s
5:09
5:32
5:39
5:16
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