Congratulations to Darci Vespa, our March Athlete of the Month! Darci is approaching her 2 year anniversary with Capital City CrossFit. One thing that really stands out about Darci is that she started CrossFit when she was 8 months pregnant with twins! This says a lot about Darci’s commitment to fitness. As an experienced athletes, …
Congratulations to Joe Reidy, our February 2019 Athlete of the Month. Joe is hard working, father of (soon-to-be) three daughters. He and his wife, Maddy, have been members at C3 for nearly four years now. Joe is well-liked throughout the entire C3 Community because of the positive attitude he brings to every class he attends. …
Congratulations to Billie Berghold, our January Athlete of the Month! Billie has been at C3 for a year and a half, and since starting she has made great strides in her physical and mental fitness. It does not always come easy for Billie, but she never quits. She is as consistent and persistent as they …
January 2019 Athlete of the Month – Billie Berghold Read More »
Congratulations to Ian Kaisner, our Athlete of the Month for December! Ian, a sophomore at Springfield High School, has a unbelievable work ethic that you don’t often see in anyone, let alone with a sixteen year old. For starters, Ian can often be found at the 5am class before the sun is up. He is …
December 2018 Athlete of the Month – Ian Kaisner Read More »
Strength 6 x 2 Pause Front Squats – Every 2:00 •Build to 9 RPE Conditioning Reps of 21-15-9 for time: •Thrusters (95#/63#) •Toes-2-Bar
Strength Deadlifts 8 Reps @ 50% 1RM 6 Reps @ 60% 4 Reps @ 70% 2 Reps @ 80% 2 Reps @ 90% Conditioning 5 rounds for time: 30 Double Unders 20 Alternating DB Snatches (50#/35#) 20 Alternating DB Overhead Lunges (50#/35#)
Power 5 sets: 3 Power Cleans + 1 Push Jerk *No touch n’ go *Goal is to finish heavier than last Tuesday Conditioning For time: 60/50 Calorie Row 40 C2B Pull-ups 20 Clean N’ Jerks (155#/103#)
Strength Back Squat Play Day Take 20:00 to build to today’s heavy Back Squat *Take 7-8 sets to build to heaviest single. *Let feeling and mechanics dictate loading. Conditioning 9:00 AMRAP: Reps of 3-6-9-12-15..etc.. Front Squats Bar Facing Burpees
Partner WOD With a partner, alternating movements throughout, complete 8 rounds for time of: 15 Pull-ups 20 Alternating DB Lunges (50#/35#) 15 Box Jumps (24″/20″) 20 DB Push Presses (2 x 50#/35#) 15 Toes-2-Bar Partner A starts with 15 Pull-ups, Partner B then performs 20 DB Lunges, Partner A then performs 15 Box Jumps, Partner …
Partner WOD 👫 With a partner, complete as many round as possible in 25:00 of: •200yd Single Arm Overhead/Farmer’s Dumbbell Farmer’s Carry (2 x 50yd each partner – 2 x 50#/35# Dumbbells) •60 Wall Balls (30#/20#) *For the Single Arm Overhead/Farmer’s Carry, One dumbbell will be locked out overhead, while the other dumbbell is carried …
