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.
Great job to everyone involved this weekend in the Capital Games: Athletes, volunteers, fans, organizers…
I realize this form might not be superb, but the outfit surely is!
A) Bulgarian Splits 4 x 8
B) 10 min AMRAP of:
15 Burpee Jumping Pullups
10 Air-squats
5 Ground to overhead @ 135/95#
Post results to comments.
Saturday the 21st is the CAPITAL GAMES event at Loudoun.
Just a reminder that there will be no Crossfit class at either Alexandria or Loudoun.
Come on out and support your fellow athletes!
Because of the CAPITAL GAMES on Saturday at the Loudoun facility, there will be no Crossfit class on Saturday at Alexandria.
Please pass the word around.
Good luck to everyone competing this weekend!
Standard warm-up
For time:
100 x DB Hang squat cleans into Thrusters (45#/25#)
EEEEEK! Have fun with this one all!
Post results to comments.
Good luck to everyone competing this weekend!
“Desforges”**
5 Rounds for time of:
12 Deadlifts at 225/155#
20 Pullups
12 Clean and Jerks at 135/95#
20 Knees to elbows
**U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Post results to comments.
Is everyone ready for this Weekend?
If you want to check out what the Regionals WODs are going to be, they were announced Wednesday night here: REGIONAL WODs
You can then empathize with what Ryan T and our CJJ OT Team will be facing the first weekend of May at Regionals!
Warm-up:
3 Rounds of:
50 x Single unders
10 x Ring rows
10 x Squats
WOD:
20 Mins AMRAP of:
10 x KB Swings (55#/35#)
10 x Box jumps (24”/20”) (Games standards -Fully open hips before jumping down.)
200m Run
Core: 50 x Reverse hypers
Post results to comments.
Skill work to match that of the main WOD.
AMRAP in 10 minutes of:
3 Handstand Push ups (or substitutions)
6 sit ups
12 Squats
Is everyone ready for this Weekend?
If you want to check out what the Regionals WODs are going to be, they were announced Wednesday night here: REGIONAL WODs
You can then empathize with what Ryan T and our CJJ OT Team will be facing the first weekend of May at Regionals!
A) Strict Press 4 x 15
B) 3 Rounds for time of:
100m Walking Lunges
100m Run
10 Pushups
15 Burpees
20 Airsquats
Post results to comments.
AMRAP in 10 minutes of:
3 Handstand Push ups (or substitutions)
6 sit ups
12 Squats
“Pheezy” demonstration
Welcome back Coach Tom!
Standard warm-up
WOD:
“Pheezy”
3 Rounds for time of:
5 x Front squat (165#/115#) (no racks)
18 x Pull-ups
5 x Deadlift (225#/155#)
18 x T2B
5 x Push jerk (165#/115#) (no racks)
18 x Hand release push-ups
Post results to comments.
Skill work to match that of the main WOD.
Welcome back Coach Tom!
10 – 16 – 22 – 16 – 10 of:
GHD sit up / ABmat sit up
Ring Dips
Cash-out: 5 Minutes of work on Turkish Getup’s
Post results to comments.
It’s like “Jack@ss meets Crossfit”…Don’t get any ideas guys…!
Warm-up:
3 Rounds of:
200m Run
10 x Groiners (each leg)
10 x Box jumps (20”)
WOD:
A) “Death by 10 meters”
Set up 2 cones 10m apart. With a continuously running clock, sprint 10m the first minute, 20m (down and back) the second minute, 30m the third minute, 40m the fourth minute, and so on and so forth until you are unable to complete the number of 10m down and back efforts required for the round.
Rest 5 Mins
B) For time:
100 x Double unders
Compare to: 11/21/11
Core: 30 x Back extensions
Post results to comments.
Skill work to match that of the main WOD.
“Jeremy”
21-15-9:
Overhead squats, weights vary by athlete (it is ok to just use a PVC because it can be dangerous for an unskilled kid to be lifting weight overhead until they are ready and can demonstrate their ability)
Burpees