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.
With a PVC pipe, everyone does reps together
10-25 Back Squats
10-25 Front Squats
10-25 Overhead Squats
Run 200 meters
10-25 Shoulder Presses
10-25 Push Presses
10-25 Push Jerks
Run 200 meters
(adjust reps and run length to age and ability)
“Lil Angie”
Pull Ups (or progressions)
Push Ups
Sit Ups
Squats
(25, 50, or 75 reps determined by age and ability)
CF ‘Fun’damentals WOD:
Sled Hammer Hits
Capital Elite Anaerobic Endurance WOD:
Perform 3+ hours before Capital Main WOD or on a Capital Main WOD Rest Day
Time Trial, 100% Effort
Choose ONE sport and complete the following:
Swim: 600m/y
Bike: 8mi
Run: 2mi
C2: 3k
Post time to comments.
5 rounds for time:
50 ft Overhead Lunges (45/25)
21 Burpees
Post loads and time to comments.
CF ‘Fun’damentals WOD:
Bench Press
Capital Elite Anaerobic Endurance WOD:
Choose ONE sport and complete the following:
12 x (1:00 on, 0:30 off)
Cover as much distance as possible on each effort. Post distance covered to comments.
Bring your sunscreen, indoor/outdoor shoes, and some lucky hands for pulling exercises from the draw bag!
Capital Kids WOD:
come on in and find out!
Capital Elite Anaerobic Endurance WOD:
Perform on a Capital Main WOD REST DAY
Tempo, 85-95%
85-95% of best time (PR) or effort for given distance
Swim: 1000m/y, 85% for first 500m/y, 95% for second 500m/y
Bike: 20mi, 85% for first 10mi, 95% for second 10mi
Run: 10k, 85% for first 5k, 95% for second 5k
C2: 3000m, 85% for first 1500m, rest 1:00, 95% for second 1500m
Post time to comments.