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.
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 team and Ryan Troupe!
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.
Capital Main WOD (Alexandria):
A) Anchored situps 5 x 15 (unbroken) with increasing weights. Plates, DB’s, Medicine balls… whatever tickles you pink.
B) 2 Rounds for time of:
2 Rope climbs (or 30 Ring Rows)
10 SDHPL with 75/55# KB
15 pushups
20 Airsquats
20 (10 each arm, alt after every rep) 1 Arm KB snatch at 55/35#
15 Star Jumpers (* feel free to yell ‘SuperStar!’ with each jump)
10 Burpees
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.
Capital Main WOD (Loudoun):
Standard warm-up
WOD 1:
Snatch 1RM
WOD 2:
5 Mins AMRAP of:
15 x Double unders
7 x Ring dips
Core: 50 x Glute ham raises
Post results to comments.
CF Fundamentals WOD:
Skill Work to match that of the Main WOD.
CF Kids WOD:
50 Hang Power Snatches, weight varies
Every time you set the bar down Bear Crawl 10 m
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.
Capital Main WOD (Alexandria):
A) Snatch Grip Deadlift 5 x 6
B) 3 Rounds for time of:
22 KB Swings @ 75/55# (can be Russian, American, or snatched up)
22 Double unders
22 GHD situps
200m Run
Post results to comments.
CF Kids WOD:
50 Hang Power Snatches, weight varies
Every time you set the bar down Bear Crawl 10 m
2012 Crossfit Games Regionals are this coming weekend May 4-6. Come out and support the CJJ Alexandria team!
For more info click HERE
Get tickets for the event online.
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Capital Main WOD (Loudoun):
Warm-up
3 Rounds of:
50 x Mountain climbers
10 x Box jumps
10 x Shoulder pass throughs
WOD 1:
5-5-5-5-5 Weighted push-ups. Have a partner put plates on your back.
WOD 2:
10 Rounds for time of:
100m Sprint
20 x Double unders
Potter’s constant smile…How can you not smile when you look at this pic?!
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Capital Main WOD (Alexandria):
A) 4 x 400m Sprints (keep track of times)
3 Minute rest in-between sets
B) 21 – 15 – 9 of:
Push Jerk @ 175/105 – 115 (No rack)
[Coaches they must be doing an actual Jerk, if they end up push pressing it will be a silly WOD...]
Burpees
Box jumps 24/20″
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6. Get more info here: http://games.crossfit.com/region/mid-atlantic Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Capital Main WOD (Loudoun):
Warm-up:
3 Rounds of:
50 x Single unders
10 x Ring rows
10 x Jumping ring dips
WOD:
4 Rounds of:
1 Min DB Hang power cleans (45#/25#)
1 Min DB Squats (45#/25#) (DBs in both hands with one end of each DB resting on your shoulders in the rack position)
1 Min DB Push jerk (45#/25#)
1 Min Rest
Score is total number of reps.
Core: 50 x Reverse hypers
Post results to comments.
Games Competitors:
Please reset your 1RM Deadlift.
You also need to find your new 1RM Clean & Jerk. That can wait until next week if needed.
Make sure you get your Regionals Crossfit Games tickets to come out and support the Alexandria athletes on May 4-6.
Get more info here: http://games.crossfit.com/region/mid-atlantic Landover, USA MD
8001 Sheriff Road Landover, MD 20785
301.583.2400
Capital Main WOD (Alexandria):
A) Wide Arm (Behind then Neck) Split Jerk 7 x 3; Super set with Glute Ham Raises at 7 x 5
30 sec rest between Super sets.
Then….
B) 3 Rounds for time of:
25 Pushups
30 Walking Lunges (15 each leg) with 95/65# overhead
25 Hip extensions
