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:
Deadlift
Clean Progression
20 GHD Sit Ups
25 Double Unders
WOD:
150 Push Ups, every time you drop sprint 100 meters.
Rest only in the up position, no “piking” or “A-framing” or sagging your hips, etc. Strict form on the push ups. Max out on every round of push ups.
Compare to 7/6/09