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.
“Confidence comes from hours and days and weeks and years of constant work and dedication.”
~ Roger Staubach
Capital Main WOD (Loudoun):
WOD 1:
Push press 1RM. 2-2-1-1-1.
WOD 2:
“Death by Burpees”
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
Core: 50 x GHD Sit-up wall balls (20#/14#) for time
Games competitors:
Back squat
70% 1RM x 5
80% 1RM x 3
85% 1RM x to failure
Wow…this video is something else. I hope some of you get to see it – the spotters are the best. Of course, I won’t know if anyone’s watched the video, since no one seems to post any comments….hmmmmm….
Capital Main WOD (Alexandria):
A) 5×4 behind the neck push press
B) 21 – 15 – 9 for time of:
Deadlift to pushup on bar (Hands stay on the bar the entire time) @ 75 – 80% of 1 RPM
Wall balls @ 20/16#
This is for you Matt C! Show us how it’s done with that new rope! (I’m cracking up picturing you attempting Buddy Lee’s ‘warmup’ in this video, sound effects included)
Capital Main WODs (Loudoun):
Standard warm-up
WOD 1:
Snatch 2-2-2-2-2-2-2-2-2-2-2-2 70% 1RM. Rest 45 secs between sets. No racks. 1st rep from the hang, second from the ground. Reach full depth. The reps should be done quickly.
WOD 2:
For time:
100 x Wall balls (20#/14#)
100 x Double unders
Core: 50 x Reverse hypers
Post results to comments.
CF Kids WOD:
21-15-9
Deadlift, weight varies
Handstand push ups or subs or attempts
