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)