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.
While this isn’t a CrossFit video, it showcases the effort, determination, dedication and community that is Capital! The Muay Thai and MMA peeps went down to the WKAs several weeks ago and did some damage. We had fighters kicking ass this past weekend too! Next up, the Capital Games are ready to rock in less than one week (the Loudoun Gym’s new colors are being finished today, and the rest of the new equipment will be put together by Tuesday); the Alexandria Team and Ryan Troupe are prepping for the Mid-Atlantic Regionals; and the BJJ/Muay Thai Thai peeps are prepping for the In-House BJJ Tournament/Muay Thai Smoker.
Why Compete?
1. With only one Scaled Team registered, competing will help build your confidence.
2. Competing is FUN!
3. The money raised is going to our new equipment (oh, and a cause I really believe in: The Wounded Warriors Project)
Over $2,500 in Cash & Prizes will be awarded to the top THREE RX’d Male and Female divisions.
FIRST Place RX’d Teams:
$300 CASH/ea Team!
$200 in Gift Certificates: Life AsRx = $100; RokFit = $50; Again Faster = $50
1 Week of Lunches from Power Supply ($110 value/ea Person)
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
SECOND Place RX’d Teams:
$200 CASH/ea Team!
$170 in Gift Certificates: Power Supply = $80; Life AsRx = $50; RokFit = $40
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
THIRD Place RX’d Teams:
$100 CASH/ea Team!
$120 in Gift Certificates: Life AsRx = $50; Power Supply = $40; RokFit = $30
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
*So far, just one female team has signed up for our Scaled divisions. Consider building confidence in your athletes, and encourage them to compete scaled!
THE CAPITAL GAMES
A TEST FOR ATHLETES. A TRIBUTE TO HEROES.
www.TheCapitalGames.com
www.facebook.com/TheCapitalGames
www.CapitalMMAFit.com/store
support@thecapitalgames.com
The Loudoun Gym will be repainted by Monday, equipment has arrived for BOTH schools, we have a number of teams pre-registered, 8 sponsors and over $2,000 in cash and prizes!
The only way this thing gets any better is if we get some Scaled teams pre-registered. What better way to grow your confidence? Get competition experience? Have fun? Support the school and the new equipment we are now rocking?
RX’d Men
Five Finger Death Slap
Iron Will Fit
Gates of Fire
Naptown
Team Fossil
Gnarly Goats
The Avengers
RX’d Women
Team Defcon
Bad Mudder Thursters
Team Erin
The CrossFit Games “Open” is in full swing, and today is the LAST day to get squared away with registration. After today, if you are not registered for the games, then you won’t be able to compete. Although that doesn’t mean you won’t be hitting the Open WODs. After all, our programming coaches are plugging them into the calendar as the official Saturday WODs .
Also, we’ve changed the official names of our affiliates. The old names were relics from the past, and the new names much better reflect our current situation.
Here are the details you must know:
Affiliate Name: Capital CrossFit 1
Affiliate Location: Alexandria
CrossFit Games Team Name: Capital CrossFit 1
CrossFit Games Team Captain = Don Ngo
Affiliate Owner/Manager = Kathy Lafreniere
Programming Coach = Jon Potter
Training Network = Kari Wolsky
Affiliate Name: Capital CrossFit 2
Affiliate Location: Loudoun
CrossFit Games Team Name: Capital CrossFit Loudoun
Team Captain = Catheran Cochran
Affiliate Owner/Manager = Jeremy Lafreniere
Programming Coach = Mike Vorgang
Training Network = Kari Wolsky
If you think an athlete – who is NOT listed below – could help one of our teams, then call, text or facebook them before the end of today to get them to register!
What is our Goal for this year’s Open?
Simple! Each of our Teams will make it to the Regionals! A team’s top three male and female scores – during each week’s Open WOD – will contribute to the Team’s standings. At the conclusion of the Open, the top 30 Teams in each Region will advance to Regionals (we are a part of the Mid-Atlantic Region).
Teams that make it will select 4 men and 4 women to their Regional roster. To be considered, a Team member is required to have entered at least one validated score during the Open. The Team Captain, Affiliate Manager, Programming Coach and Training Network recorder will be responsible for making final decisions regarding who will be selected for the Regionals.
During the Regionals, only 3 men and 3 women will be checked-in on-site and permitted to compete. The extra man and woman will be used as alternates should one of the Team members be unexpectedly injured or forced to withdraw prior to arriving at the Regional event. Over the course of three days, the six Team members will complete workouts together. Sometimes, only two members will do the workout, sometimes four, sometimes all six. No more than three teams from each Region will advance to the CrossFit Games Affiliate Cup.
Understand that you can help your team get to the regionals, as a top scorer, but then compete as an individual.
Remember, post your scores as often as you’d like! You don’t have to wait for your best score to post.
As of this email, our teams are: Capital CrossFit 1 / Capital CrossFit 1
Christina Birog
Christopher Schmidt
Don Ngo
Haley Clover
Jaimee Straley
James Turner
Jeff Burke
Jonathan Potter
Juan Cruz
Katherine Lafreniere
Katie Baylor
Maggie McConnell
Mike D’Angelo
Ryan Troupe
Sean Trent
Tyler Deschane
Capital CrossFit 2 / Capital CrossFit Loudoun
Alex Nemerov
Amanda Bayati
Amir Bayati
Brian Gallagher
Catherine Cochran
Chris Eicholtz
Christopher Fouts
Don Gabbin
Ethan Cochran
Gary Miller
Gerard Shaber
Glenn Saenz
Iman Castaneda
Jennifer Shepherd
Jeremy Lafreniere
Jerome Winters
Jilayne Willhoite
Joe Cheadle
John Pope
Kara Kobayashi
Lauren Fouts
Matt Maynard
Matthew Chrestman
Michael Beamer
Michael Huyett
Rob Miller
Stephen Shepherd
Trey Jones
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 top 25 men and women in the RX’d divisions advanced to WOD 5).
Tons and tons more PICTURES HERE, with more coming soon!
WOD 1 “Strength and Grace”:
1 Minute at Each Station and 15 seconds of Transition Time
• Station 1: Power Cleans (135/95)
• Station 2: Ring Pullups
• Station 3: Ground to Overhead (155/115)
• Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)
Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point
Note: Judges will go through each station with each athlete, then return to the athlete line to judge their next athlete. No changing of ring heights. Ring pullups are rings touching shoulders/chest or hands touching shoulders/chest. Muscle ups are flash out at bottom.
WOD 2 “Run Fast”:
9 Minute AMRAP of
• 15 Wallballs (20/14) to 10 foot target
• Run Three Widths of the Basketball Court (about 20 yards each width)
• 5 Burpee Box Jumps (on a 12 inch seat in the gym)
Note: There will be cones setup for each athlete and they have to physically run around the cone. If they move or touch a cone, the cone has to be reset before they can continue running. Burpees are heels all the way on the box, hands release, hip open as they jump off box, but no need to pause. Score is total number of wallballs and burpees completed.
WOD 3 “WTF Was That”:
5 Minute AMRAP of
• 12 Thrusters (95/65)
• 12 Hang Power Cleans (95/65)
Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.
WOD 4 “Big Dudes”:
4 Minute AMRAP of
• 7 Power Snatch (115/85)
• 4 Lateral Burpees over Bar
Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands and you must jump off both feet together and land together.
WOD 5 “Only the Strong Survive”:
12 Minute Time Cutoff
• Run 800M with Weighted Vest (weights TBD)
• 40 KB Swings (70/53)
• Run Inside Gym to Handstand Station, Do 20/15 Handstand pushups (Scaled and Masters Do Burpees Upstairs)
Then AMRAP of
• 7 Front Squats (165/105)
• 30 Double Unders
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Swings will be done outside rain or shine and are full extension on top with bell straight overhead. Score is total number of front squats and double under reps. Weights and stations are setup on first come first serve basis.
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