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.
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.
Capital Main WOD (Loudoun):
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.
CF Fundamentals WOD:
Skill work will match that of the Main WOD.
CF Kids 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.
Capital Main WOD (Alexandria):
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.
CF Kids WOD:
Four 3 minute rounds of:
3 Thrusters, weight varies
5 Burpees
10 Squats
Rest exactly one minute between rounds
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
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
Our Regional Games competition is the weekend of May 4th – 6th. Be sure to email Don@graciava.com to order a t-shirt. And come on out and support the Capital Crossfit competitors.
Capital Main WOD (Loudoun):
Warm-up:
3 Rounds of:
50 x Single unders
10 x Shoulder pass-throughs
10 x KB Swings (light weight)
WOD:
3 Rounds of:
400m Run
10 x Power Snatch (135#/95#)
10 x OHS (135#/95#)
Core: 50 x Hip extensions for time
Post results to comments.
CF Fundamentals WOD:
Skill work to match that of the Main WOD.
CF Kids WOD:
Every minute on the minute for 10 minutes perform
3 Cleans,weight varies
3 Box jumps, height varies
Our Regional Games competition is the weekend of May 4th – 6th. Be sure to email Don@graciava.com to order a t-shirt. And come on out and support the Capital Crossfit competitors.
Some athletes went to the Capital Games to workout…some went for massages…
Capital Main WOD (Alexandria):
A) Box Squats 5 x 6 @75-85% of 1RPM of your back-squat
B) 3 Rounds for time of:
500m Run
5 Thrusters @ 135/95#
35 ABMAT situps with 20/14# ball
Post results to comments.
CF Kids WOD:
Every minute on the minute for 10 minutes perform
3 Cleans,weight varies
3 Box jumps, height varies
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!
Capital Main WOD (Loudoun):
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
