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.
Parental Advisory at the beginning of the video
For Time:
15-15-10-10-5-5
Burpee Pull ups
Overhead Squats (65#, 45#)
This was originally done by the guys at Gym Jones – called the Jonestown Sprint. Their rep scheme was 15-15-10-10 for Burpee Pull ups and Push Press.