Capital CrossFit Represents in the 2014 CrossFit Games

Capital CrossFit represented well in the CrossFit Open, Mid Atlantic Region! Ryan Troupe finished 45th for Individual Men. Jenn Shepherd finished 42nd for Masters Women. Chris Fouts came in 62nd for Masters Men, and many more did very well and crushed their current goals, established new personal records, and are already eager for next year!   Well done Capital!

Kirstin Murphey Wins Fight Night Challenge 135lb Title!

Kirstin Murphey represented Capital MMA & Elite Fitness at the Fight Night Challenge in Charlottesville, VA. Here is the complete – high quality video of her fight, taking home the 135lb title! Thank you Dr. Michael Minge, II – from Wellness Way Chiropractic & Massage Therapy – for this spectacular front row viewing experience! Next up for Kirstin? Shogun Fights …

Capital MMA & Elite Fitness Competitors In Action

It’s the busy season for Capital MMA & Elite Fitness competitors. #mma #bjj #crossfitopen #crossfitgames During the past several weeks we’ve seen members make the Leaderboard for the CrossFit Games, travel to California, Virginia Beach and Richmond, VA to fight in BJJ and Muay Thai competitions, and the MMA team began their weight cut for the Fight Night Challenge this …

Women’s Open Mat/Sleep Over on Saturday, March 29th, 2014

We are very excited to announce the next Women’s Open Mat! This time it will be a Sleep Over on Saturday, March 29th, 2014!! This is a free open mat for BJJ women. We are also using this open mat to kick off Sexual Assault Awareness Month (SAAM). For you BJJ/MMA diehards, Nate Diaz will be in the house prior … Wins Gold!

Our website – – was developed by former member Steve Cronk and his company Aberro Creative Agency ( was nominated for a 2014 ADDY Award – given by the American Advertising Federation of the Great Lakes Bay Region; and won!!!

A Sense of Pride: Pride, Ego, & Dignity

Pride and Ego, at times these appear to be one and the same, and at other times very different. Pride and Ego are obviously closely related, however, with the introduction of Freud’s structural id-ego-superego model of the mind, the term ego has become the go-to word for the negative aspects of pride. When I first pondered this topic I thought …

FREE ERG Seminar with Olympic Gold Medalist Esther Lofgren

Date: March 10, 2014 Time: 8PM – 9:30PM Location: Alexandria Facility – 14 slots available. First come, first serve (email at – Only for Capital members. – Signing up and not attending will result in serious burpee consequences. Esther Lofgren is a member of Capital MMA & Elite Fitness, and she is an American rower. She won Olympic gold …

Nate Diaz Seminars at Capital MMA & Elite Fitness

Saturday BJJ @ Loudoun March 29th, 2014 From 11:00-1:00PM 23520 Overland Drive Dulles, VA 20166 (703) 651-5940 Sunday No Gi @ Alexandria March 30th, 2014 From 12:00-2:00PM 6301A Richmond Highway Alexandria,VA 22306 (703) 346-8828