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.
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
GREAT JOB to the SuperFit competitors this weekend! Final Results from Capital’s work at the SuperFit (CrossFit) Games in Charlottesville, VA:
Ryan Troupe – 10th out of the 78 RX’d Competitors who made it to Day 2 Katie Baylor – 14th out of the 41 RX’d Competitors who made it to Day 2 Christina Birog – 15th out of the 41 RX’d Competitors who made it to Day 2 Maggie McConnell – 18th out of the 41 RX’d Competitors who made it to Day 2
All of our competitors advanced to WOD 5 (the to 25 men and women in the RX’d divisions advanced to WOD 5).
Capital Main WOD (Alexandria):
Helen – 3 Rounds for time of:
Run 400m
21 KB swings @ 55/35#
12 Pullups
This Saturday we are having a visit from ‘The Food Lovers’ Bill and Hayley, authors of the book “Make it Paleo”
They’ll be doing joining us for the 10am WOD and then doing a book signing at 11am!
Check out more about them HERE. And please come on out Saturday and help us welcome them to our community!
Loudoun Main WOD:
* come prepared to run outside
Additional WOD details will be explained after warmups.
CF Kids WOD:
With a continuously running clock do one pull-up or sub and one bench dip the first minute, two pull-ups or sub and two bench dips the second minute, three pull-ups or sub and three bench dips the third minute… continuing as long as you are able.
