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.
Capital Main WOD:
Warm up:
Sumo Deadlift High pull review
20 Walking Lunges
3 x 20 seconds Hollow rocker
20 Iron crosses
WOD:
As many Rounds as possible in 20 minutes:
30 Box jumps (24/20″)
30 Pushups
30 Situps
Post total Rounds and Reps to comments.
CF Fundamentals WOD: Stay tuned…