Welcome to Capital CrossFit.
She’Safe Women’s Self-Defense Course
Proven Martial Arts — Taught by the area’s leading self-defense experts!
Choose your location — Half OFF for all five classes!
Loudoun, VA Location from 7-8PM: July 15, 22, 29, August 5 and 12
Alexandria, VA Location from 7-8PM: July 18, 25, August 1, 8 and 15
Cost: $119.95
1/2 OFF Before July 1st, 2013: $59.95
Visit HERE and register today!
Alexandria Women During Course #2
EXPERIENCE AIRROSTI DAY!
Capital MMA & Elite Fitness
23520 Overland Drive
Dulles, VA 20166
WHAT IS THIS?
Great news for Capital MMA & Elite Fitness athletes suffering from back pain, knee pain, shoulder pain or other soft tissue injuries!
Airrosti will be onsite at Capital MMA & Elite Fitness on May 11, 2013 from 8AM to 5PM, providing FREE ONE HOUR treatments.
There are 16 slots available. Slots will go quickly, so sign up today!
HOW DO I REGISTER FOR THIS?
Register here: www.AirrostiAtCapitalMMA.com
*Registration page will ask for Insurance information so please just type ‘X’ into those fields so you can complete registration.
Under the “Select Treatment” pull down menu on the left side of the page to indicate whether this is a ”New Patient” or “Follow-Up”.
Under the “Select Location” pull down menu choose “Capital MMA & CrossFit”.
Choose one of the available dates in white then an open time slot and click “Finalize Appointment”.
If you provided an email address, a New Patient email will be sent to you within 24 hours. If you do not receive this email or have trouble viewing its contents, please call (800) 404-6050.
WHAT CAN I EXPECT?
Experience rapid recovery from pain or injuries.
Airrosti’s quality care approach — including attention to detail and time commitment to each patient — leads to an accurate diagnosis and treatment, along with rapid recovery and lasting results.
MY PLEDGE:
Capital MMA & Elite Fitness is working with Airrosti to provide this day of services at NO COST to you! If you sign up to attend, then do not be late. Also, missing your appointment because it is free means that another member of the Capital family — who could have used this treatment — will miss out. This is unacceptable. So, by signing up you pledge:
“I will attend my appointment. I will be early.”
It’s that simple!
IS THERE MORE INFORMATION?
http://www.airrosti.com/injuries.php
http://airrosti.com/outcomes.php
MARC LE MAIRTE’S MAY 1ST LETTER TO CAPITAL
Today, I want to wish my Jiu Jitsu brain a happy birthday, take a moment to reflect and thank those who have nurtured it and are helping it grow.
Since joining Capital on 1st May 2012 I can honestly say that my life has changed. To be fair, my life had changed a lot prior to joining – I had been on a path to fitness for 2 years, losing 50 pounds through a combination of diet and exercise. I won’t dwell on the events that motivated me. Despite my achievements I knew there was still something missing.
I don’t know whether to explain my ‘phone call to Capital as divine intervention, a force of nature, something to do with destiny or just fate. Whatever was at work will likely remain a mystery – all I can tell you is that it has changed me for the better.
In all honesty, I hated those early classes and played all sorts of mind games to keep coming back. I wasn’t kind to my body – a type 1 shoulder separation, broken thumb, cranked neck etc. etc. I came up with some pretty creative excuses to avoid class, most revolved around “I’m just too old for this shit!”. Although the voices were loud and persistent I am proud to say – I didn’t listen.
Very slowly my internal conversation has changed. I have found progress in class hard to measure (we are all getting better together), but out of class it has been spectacular. I can feel a change in my attitude toward all manner of conflicts in my life – both physical and mental. I’m calmer, less easy to provoke, more centered and balanced. I’m less clumsy and far more flexible. I’m a better listener, harder to frustrate and easier to coach in all aspects.
I think I found what was missing!
Thank you Jiu Jitsu!
Thank you Capital!
Thank you all!
Happy birthday – my Jiu Jitsu brain – the first of many!
US SAILOR THWARTS RAPIST
This woman believed in her technique, and while it is terribly upsetting that we live in a world where people victimize other people, she used her skills and secured her safety. Read Article Here.
MARCH & APRIL WERE BUSY MONTHS FOR THE BJJ COMPETITORS
Capital first traveled to Richmond, VA to compete at the WKA USA North American Championships. We took 22 BJJ, Muay Thai and MMA competitors, and won gold, belts and titles across the board! It was an amazing showing from the Capital team, and we’ve already had 3 fighters invited to the World Championships to be held in Italy in the fall! Check Out Our Pictures Here.
Then we had a team travel to Irvine, CA for the Pan Ams. This is one of the largest international BJJ tournaments, and this year was no different. Thousands of competitors traveled from all over the world to compete. Our own Munkhtulga Jargalsai Khan took silver in the teens division!
Finally, we brought a huge team to the Copa Nova BJJ tournament. This is a medium sized tournament, and one of the few that is close by our schools. As always, Capital showed tremendous sportsmanship, showed off some new skills and had fun.
ROYCE GRACIE SEMINARS
Capital’s BJJ lineage is through Royce Gracie, and he again made it out to do seminars at all of the schools! We captured some wonderful pictures HERE!
The fundamental issue with running a gym with so much activity, is time management. We’ve missed some necessary updates for our News page. This week, I’ll be featuring CrossFit, Jiu-Jitsu and Muay Thai in separate posts. First, up, CrossFit!
CAPITAL’S CROSSFIT REGIONALS TEAM HAS BEEN ANNOUNCED!
Capital CrossFit once again made it to the Mid-Atlantic Regionals! This represents a HUGE accomplishment for our team, and pits our athletes against some of the best in the world! A number of amazing competitors were in the running to be chosen, and each participant’s dedication, work ethic and ability is an inspiration to the entire team. Unfortunately, only 4 men and 4 women could be selected; they were chosen on the individual strengths and weaknesses that may send Capital to the world championships!
The much anticipated Mid-Atlantic Regionals competition will take place on June 7-9 in Landover, MD (8001 Sheriff Road Landover, MD 20785). Anyone wanting to see Capital’s hard working athletes in action, please purchase tickets HERE.
MEN
Rob Howe
Casey O’Donnell
Christopher R. Schmidt
Ryan Troupe
WOMEN
Christina Birog
Karolin Nilsson
Anna Romagnoli
Jaimee Straley
CAPITAL THROWDOWN – OVER $3,000 in CASH & PRIZES AWARDED
Capital CrossFit put together our third CrossFit competition, with athletes coming from as far away as Canada to compete. $1,800 in cash prizes, plus additional prizes from our sponsors, were on the line at this event. In all, 55 teams competed in 6 divisions. Our next event will take place on November 2nd at our Alexandria facility. See what’s going at http://capitalthrowdown.com/.
FACILITY EXPANSION IN LOUDOUN, VA
Capital CrossFit expanded it’s floor space by knocking down some offices and restructuring the room. We also added a bunch of new equipment, including 5 brand new Mach II GHD machines from Sorinex. Arguably the best on the market!
COACH CARL PAOLI’S FREESTYLE CONNECTION SEMINAR
Capital CrossFit SOLD OUT the Freestyle Connection seminar, held on March 10th. The seminar was a full day learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training.
Here he is trying out for Ninja Warrior!
Don’t forget, CONTACT US TODAY to learn more about us.
Our facilities are easily accessible from anywhere in Northern Virginia (NOVA) Washington DC and Maryland: Aldie, Alexandria, Andrews, Annandale, Arcola, Arlington, Ashburn, Bethesda, Bolling, Brightwood, Bristow, Burke, Camp Springs, Catharpin, Centreville, Chantilly, Chevy Chase, Chillum, Clifton, Cllinton, College Park, Dulles, Dumfries, Dunn Loring, Fairfax, Fairfax Station, Falls Church, Fort Belvoir, Fort Myer, Fort Washington, Gainesville, Great Falls, Haymarket, Herndon, Hillcrest Heights, Langly Park, Leesburg, Lorton, Leesburg, Manassas, McLean, Michigan Park, Mount Vernon, National Harbor, Newington, Nokesville, Oakton, Occoquan, Quantico, Queens Chapel, Reston, Prince William, Silver Spring, Springfield, Sterling, Temple Hills, Triangle, Vienna, Woodbridge
Need to learn about avoiding injury, working out aches and pains and enhancing your performance?
Jessica Probst will be conducting a FREE 1 hour session THIS Saturday in Alexandria!
Capital was introduced to Jessica Probst through Kirstin Murphey. Today, Saturday April 6th, Kirsten won 4 gold medals at the Copa Nova! Also, you can see her after her last MMA fight in this invitation’s cover photo. Kirsten has been killing it. Might be a good idea to see what her PT looks like 
.
Remember to RSVP (invite yourself)!
Remember, Coach Carl Paoli will be at Capital MMA & Elite Fitness on March 10, 2013!
March 10, 2013
Capital MMA & Elite Fitness
Alexandria, VA
Sign up now!
Spend a full day learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training.
Schedule and Agenda
09:00-10:00 – Introduction and theory of Position, Movement, Purpose framework
10:00-11:15 – Handstand Push Up (orientation, base of support, pushing mechanics)
11:15-12:30 – Pistol (unilateral loading, mobility and flexibility)
12:30-13:15 – Lunch break
13:15-15:15 – Muscle Up (strength vs. skill, pulling mechanics)
15:15-16:15 – Burpee (jumping and landing, motor control)
16:15-17:00 – Other gymnastics movements (time permitting), wrap-up, Q&A
All details on: www.CapitalMMA.com/Store
FOR KIDS
$30/seminar until February 28th
$40/seminar until March 13th
$50/seminar on day of
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Saturday @ Alexandria
March 16, 2013
Kids MMA from 10:00-11:00AM
6301A Richmond Highway
Alexandria,VA 22306
(703) 346-8828
(*Alexandria Kids MMA and BJJ classes are canceled.)
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Sunday @ Loudoun
March 17, 2013
Kids MMA from 10:00-11:00AM
23520 Overland Drive
Dulles, VA 20166
(703) 651-5940
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FOR ADULTS
$60/seminar until February 28th
$80/seminar until March 13th
$100/seminar on day of
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Friday @ Fairfax
March 15, 2013
Gi from 7:00-8:00PM
Evolution Martial Arts
3848 Old Lee Highway
Fairfax, Virginia 22030
(703) 593-2750
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Saturday @ Alexandria
March 16, 2013
Gi from 11:00-1:00PM
6301A Richmond Highway
Alexandria,VA 22306
(703) 346-8828
(*Alexandria Kids MMA and BJJ classes are canceled.)
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Saturday @ Takoma
Gi from 6:00-8:00PM
March 16, 2013
Roda Brazilian Movements
7003 Carroll Ave
Takoma Park, MD 20912
(301) 920-0913
(*Takoma BJJ classes are canceled.)
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Sunday @ Loudoun
March 17, 2013
Gi from 11:00-1:00PM
23520 Overland Drive
Dulles, VA 20166
(703) 651-5940
Women’s Self-Defense Course #2 Being Offered at HALF PRICE!
Maybe you’ve heard about our upcoming course on the local news. Maybe you’ve seen Course #2 being offered on Living Social or Amazon Local. Or maybe you are a member of Capital, or the local community. Anyway you look at it, Course #2 is coming FAST!
Each year we offer 4 courses – each with a separate curriculum. Make it YOUR goal to take all of them, and learn the proven self-defense strategies and techniques of the area’s experts!
***
Register BEFORE April 13th for 1/2 Price! For a limited time, only $59.95 for the entire course!
>> Mondays at the Loudoun, VA Location from 7-8PM: April 22, 29, May 6, 13 and 20
>> Thursdays at the Alexandria, VA Location from 7-8PM: April 25, May 2, 9, 16 and 23
We have a limited number of spots, so register now!
Join Capital by March 31 & Receive ONE FREE MONTH
We are committed to offering the greater Washington DC metropolitan area premier classes in Mixed Martial Arts and Elite Fitness programs. CONTACT US TODAY to take advantage of our FREE MONTH special promotion.
We offer MMA, CrossFit, Brazilian Jiu-Jitsu (Royce Gracie certified), Muay Thai, Self-Defense and Yoga. We offer classes for adults, women only and children. Our mission is to provide excellent training and facilities, as well as a friendly, fun, and safe environment where every member’s training goals – whether for recreation or performance at the highest levels – are regarded equally. We have multiple facilities conveniently located around Northern Virginia, Washington DC and Southern Maryland. For no additional cost we have a pay at one – play at every location policy. Whether you are interested in convenience, competition, lifestyle, discipline, proven martial arts and fitness programs, a socially engaging community or pure fun, come in and take a free trial class this week! You won’t be disappointed.
An oldie, but goodie, featuring Coach Chad Malone.
Don’t forget, CONTACT US TODAY to take advantage of this special promotion.
Our facilities are easily accessible from anywhere in Northern Virginia (NOVA) Washington DC and Maryland: Aldie, Alexandria, Andrews, Annandale, Arcola, Arlington, Ashburn, Bethesda, Bolling, Brightwood, Bristow, Burke, Camp Springs, Catharpin, Centreville, Chantilly, Chevy Chase, Chillum, Clifton, Cllinton, College Park, Dulles, Dumfries, Dunn Loring, Fairfax, Fairfax Station, Falls Church, Fort Belvoir, Fort Myer, Fort Washington, Gainesville, Great Falls, Haymarket, Herndon, Hillcrest Heights, Langly Park, Leesburg, Lorton, Leesburg, Manassas, McLean, Michigan Park, Mount Vernon, National Harbor, Newington, Nokesville, Oakton, Occoquan, Quantico, Queens Chapel, Reston, Prince William, Silver Spring, Springfield, Sterling, Temple Hills, Triangle, Vienna, Woodbridge
On February 2 – 3, 2013, Capital MMA & Elite Fitness CrossFit athletes (aka “Team Defcon”) made it down to compete at SuperFit in Charlottesville, VA. The group included:
Ryan Troupe
Rob Howe
John Gallemore
Steve Shepherd
Tina Birog
Jenn Shepherd
Kathy Lafreniere
and
Don Ngo (leading the troops)!
SuperFit is one of our region’s larger CrossFit competitions, and this event saw over 225 competitors! There were 6 divisions: Men’s RX’d, Women’s RX’d, Men’s Scaled, Women’s Scaled, Men’s Masters and Women’s Masters. Capital had 7 competitors travel to Charlottesville, VA to compete.
Ryan Troupe took 3rd in Men’s RX’d, taking #1 on the 3rd and final WODs. Tina Birog took 5th in Women’s RX’d.
For complete photos, visit: PHOTOGRAPHS
For additional rankings, visit: RANKINGS
WOD 1 – Ladder – “Gas Mask”
1:00 per station, 20 seconds of transition:
Ground-to-Overhead for Reps (155/115, 135/85)
Ground-to-Overhead for Reps (135/95, 115/65)
Double Under for Reps
Row for Calories
9 min AMRAP:
15 Wall Ball (20/14 to 10’, Female Scaled/Masters to 9’)
10 HSPU (5 HSPU for Female RX and Men Scaled/Masters, 10 Burpees for Female Scaled/Masters)
Run the Gym
WOD 3 – Clean / T2B – “Oh Snap”
7 min AMRAP:
5 Full Clean (185/115, 135/85)
15 Toes-to-Bar (Both Scaled / Masters: 10 Toes-to-Rings)
3 min time cut-off:
15 Burpee Over the Bar Buy-in Before Any Lifting
3 Snatches for Load (135/95, 95/65)
Burpee Over the Bar for Reps (each Burpee adds 3 lbs to score)
WOD 5 – Final Chipper – “Go Big or Go Home”
12 min time cut-off:
Heavy Carry Around Track (not sure on weights yet)
Run Around Track
30 Push Press (135/95, 95/65)
50 Double Unders
30 Snatch (135/95, 95/65)
50 Double Unders