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.
Standard warm-up:
CF Regionals WOD 4:
For time*:
50 x Back squats (135#/95#)
40 x Pull-ups
30 x Shoulder-to-overhead (135#/95#)
50 x Front squats (85#/65#)
40 x Pull-ups
30 x Shoulder-to-overhead (85#/65#)
50 x OHS (65#/45#)
40 x Pull-ups
30 x Shoulder-to-overhead (65#/45#)
*45min cut off
Post results to comments.
Skill work to match that of the Main WOD.
25 Box jumps
200M
25 Box Jumps
A) 1 RPM Clean
B) 17 Min AMRAP of:
12 KB swings @ 55/35#
6 ABMAT situps with 20/14# ball
12 Wall Balls @ 20/14#
Post results to comments.
25 Box jumps
200M
25 Box Jumps
I posted this for the roll of TP. Now that’s funny…
Warm-up:
3 Rounds of:
30 Secs High knees
30 Secs Ankle slaps
10 x Jumping ring dips
WOD 1:
In as few sets as possible, for time:
100 Push-ups
Post sets and time.
WOD 2:
4 x 400m Runs
Each run starts 4 Mins after the previous one began.
Core: 50 x Reverse hypers
Games competitors
Deadlift
65% 1RM x 3
75% 1RM x 3
85% 1RM x to failure
Post results to comments.
Skill work to match that of the Main WOD.
Great job this weekend at the Regionals – way to represent Capital! Time to start training for next year!
A) Weighted Walking Lunges 6 x 6 (3 each leg); super-set with 6 x 15 Pushups.
1 Min rest between sets.
B) 21 – 15 – 9
Snatch @ 95/65#
Burpee Pullups
Post results to comments.
When you’re done working out, come on out to the Regionals to support our Alexandria athletes! Go HERE for all the info!
For time:
200 Meter run
100 air squats
200 Meter run
75 pushups
200 Meter run
50 sit-ups
200 Meter run
25 burpees
Make sure you get your Tix for this Weekend’s Regional Crossfit Games at Prince George Sports and Learning Complex. Friday thru Sunday. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!
And on Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.
Warm-up
3 Rounds of:
200m Run
5 x Push-ups
10 x Ring rows
10 x Shoulder pass throughs
WOD:
15 Mins AMRAP of:
8 x Pull-ups
8 x Hand release push-ups
8 x Wall ball ABMAT Sit-ups (20#/14#)
Games competitors
Snatch
60% 1RM x 5
70% 1RM x 5
80% 1RM x to failure
REMINDER: Aside from the 6am class, all Alexandria Crossfit classes are cancelled today due to the Regionals.
Good luck Games athletes! Kick some butt!
Make sure you get your Tix for this Weekend’s Regional Crossfit Games at Prince George Sports and Learning Complex. Friday thru Sunday. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!
And on Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.
15 Min AMRAP of:
5 Deadlifts at 275/185#
100m Sprint
15 Pushups
100m Sprint
10 KB Thrusters @ 55/35#
Post results to comments.
Make sure you get your Tix for this Weekend’s Regional Crossfit Games at Prince George Sports and Learning Complex. Friday thru Sunday. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!
And on Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.
Standard warm-up:
For time:
21 x SDHP (115#/80#)
21 x OHS (115#/80#)
100 x Double unders
15 x SDHP (115#/80#)
15 x OHS (115#/80#)
75 x Double unders
9 x SDHP (115#/80#)
9 x OHS (115#/80#)
50 x Double unders
Core: 30 x Back extensions
Post results to comments.
Skill work will match that of the Main WOD.
Four 3 minute rounds of:
3 Thrusters, weight varies
5 Burpees
10 Squats
Rest exactly one minute between rounds
Make sure you get your Tix for this Weekend’s Regional Crossfit Games at Prince George Sports and Learning Complex. Friday thru Sunday. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!
And on Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.
Skill work: Bulgarian Dips and L-Sit holds (Coaches choice of punishment)
5 Rounds for time of:
20 Lunges (10 each leg) with 95/65 over head
10 OHS with 95/65#
10 Hang cleans at 95/65#
5 Pushups
5 Lateral Bar Burpees
Post results to comments.
Four 3 minute rounds of:
3 Thrusters, weight varies
5 Burpees
10 Squats
Rest exactly one minute between rounds
Lots of stuff coming up this weekend guys!
Friday – Sunday we have the Regional Crossfit Games at Prince George Sports and Learning Complex. $10 per day. For more info, click HERE. Come out and support our Alexandria athletes!
On Saturday at Alexandria we have the In-House BJJ and Muay Thai event starting at 11am. Cost is $20 (cash only) at the door. Come out and support our athletes. Both Iman and Mike V will be up after 4pm.
Warm-up:
3 Rounds of:
10 x Reverse hypers
10 x Ring rows
50 x Single unders
WOD:
For time:
Row 1000m
Then
5 Rounds for time of:
20 x Box jumps (24”/20”) (Games standards)
12 x Power cleans (165#/115#)
Core: 5 x Max effort L-holds
Games competitors
Strict press
60% 1RM x 5
70% 1RM x 5
80% 1RM x to failure
Post results to comments.
Skill work will match that of the Main WOD.