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:
5 minutes snowball fight
Squat clean review
5 HSPUs
Samson stretch
WOD: “Elizabeth”
21-15-9 reps of:
Squat Cleans (135/95#)
Ring dips
Post time to comments.
Compare to: 12/17/09
** If you missed “Fran” on Friday, you can make it up today instead of Elizabeth (with Coaches permission)
10 Comments
CrossFit Old Town Classes are Cancelled. Open Training In Effect Per Inclement Weather Policy.
-Coach Matt
M/41/170/5'10"
13:42 95#
I know my time says I should have used a heavier weight, but my back, arms and legs are really shot from shoveling tons of snow. They were burning the whole time. Its also my first time with squat cleans. I probably could have fought through with a heavier weight, but I am still relatively new to this thing and I am still more adept at fighting through a bad hangover than a heavier set.
This was much harder than Fran on Friday.
M/31/5'11/200
10:54 Rx'd PR
Good job today Robert! Good form on the squat cleans, especially for your first time!
As always thanks for the instruction Mike
18:45 – PR by 4:01
146lbs/33yoa
Elizabeth as Rx'd
11:35
PR by 1:04
16:41 rx'd
Chris Speaker crushed this WOD tonite at the 8pm class! GREAT push.
And Killer Jenn did Rx'd pullups for the first time in a WOD – she made up the Fran WOD from Friday. Very inspiring 8pm class!
Must have been the coaching!
m/28/191.4/5'11''
8:35 rx'd (pr)
PR by over 2 min.
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