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:
Samson Stretch
10 Sand Bag or Dumbbell Turkish Get Ups (men 30 pounds, women 20 pounds)
20 Ring Dips
10 Strict/Dead hang pull ups
WOD:
Four rounds for time of:
Run 400 meters
50 Squats
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Compare to 7/23/09