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.
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
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
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.
Today’s WOD is a partner workout. For 10 mins. Partners stand 12-15 feet apart.
Partner A, 5 wall ball (weight varies by athlete)
Partner A and B throw the ball 5 times back and forth
Partner B, 5 wall ball
Both partners do 10 double unders or singles
For a small, fun, inexpensive, team event, we are offering a LOT in prizes: Power Supply has just UPPED the ANTE!
REGISTER HERE: http://www.gracieva.com/store
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
Kids CF class loves running…So should you! 
Warm-up
3 Rounds of:
10 x Ring rows
10 x Jump squats
30 x Mountain climbers
WOD:
For time:
30 x Front squat (115#/80#) (no racks)
30 x Pull-ups
800m Run
20 x Front squat (115#/80#)
20 x Pull-ups
400m Run
10 x Front squat (115#/80#)
10 x Pull-ups
200m Run
Core: 50 x Reverse hypers
Post results to comments.
Skill work to match that of the Main WOD.
Dumbbell Hang Cleans, weight varies
10-9-8-7-6-5-4-3-2-1
Push ups
2-4-6-8-10-12-14-16-18-20
Games Open WOD 12.4 was announced:
Watch this VIDEO for more details!
“Griff”
For time of:
Run 800m
Run 400m
Run 800m
Run 400m
Post results to comments.
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
35 Double unders or 75 single unders
35 Squats
A) Bulgarian Ring Dips 5 x 8
* notice in Video the angle of the rings during the dip, as well as the wide elbows.
B) 4 Rounds for time of:
150m Row
5 Power cleans @ 75% of 1RPM
10 Push Presses @ same weight
Post results to comments.
“Hop, Skip and a Jump”
5 rounds
Run 200 M
Broad Jump 50 M
Skip back 50M
20 Box Jumps
Rob’s real good with the double-baby bicep curls!
Team WOD – come prepared to have fun!
Row 300 M
4 rounds Tabata Squats
Row 300 M
4 rounds Tabata Box Jumps
Row 300 M
Run 100m
20 Push Press (weight varies)
Run 100m
15 Push Press
Run 100m
10 Push Press
Run 100m
5 Push Press