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.
WOD:
10 Rounds for Reps:
30 seconds Wall Ball (20/12)
30 seconds Slam Ball (20/12)
30 seconds Sit ups
30 seconds rest
Post reps per round and total.
BURPEES! BURPEES! BURPEES!
* bring a community snack so you dont have to find out about these!