Capital CrossFit - Loudoun/Dulles

CapitalFIT Starts TODAY!

CapitalFIT is designed to build power, endurance, and resilience, perfect for fighters, athletes, and anyone ready to get back into shape!

We’re offering a FREE meal plan to help you shed pounds, help with your workouts and give you a fresh perspective on your daily nutrition!

The flooring is on its way! Once it arrives, we’ll be installing the flooring & turf, and rolling out workouts with sleds, battle ropes, and more!

Schedule:
Monday - Thursday: 4pm - 8pm
Saturdays: 10pm - 12pm

*Not a class: CapitalFIT is designed for you to train at your own pace, whenever it works for your schedule. Whether it’s after work, or before/after class, we’ve got you!

CapitalFIT FACTS:
- Consistency and progressive overload are the keys to strength gains!
 - Stick with the programming for 8-12 weeks, record your weights, and Coach Vorgang will keep things fresh with new challenges to keep you moving forward!
- By combining the meal plan with the CapitalFIT workouts, you’ll feel stronger and more energized than ever before!

Current Members:
Want to upgrade? Reach out to Coach Steve at [email protected] to check if you’re eligible!

Another step closer to the finish-line! More news to come real soon.

Capital MMA - Loudoun/Dulles will be CLOSED today due to the weather conditions. We will send out an update tomorrow. Stay safe, and we’ll see you back on the mats soon!

Our CapitalFIT area just took another big step toward completion! This week, we received a shipment of benches, racks, kettlebells, dumbbells, and medicine balls and they’re all ready for you to start testing out!

There’s still plenty for us to do like flooring, paint, turf, mirrors, ladders, and another shipment to finalize the space and bring the new look and programming to life.

While we originally planned to launch programming next week, we’re pushing it back by one more week due to the potential upcoming winter storm.

For families looking to upgrade their memberships so they can train while their kids are in class, you can start working out NOW!

Stay tuned for more updates, and in the meantime, come check out the new equipment!

💪CapitalFIT Update! 💪

Our new CapitalFIT equipment has arrived! Next up, assembly and setup to get everything in place and ready for use before Valentine’s Day! 💪🔥

Stay tuned for the official launch—big things are coming! 💯

Hi Capital Team!
 
We hope this message finds you well and are staying warm.
 
Unfortunately due to the inclement weather and unsafe road conditions, the Capital MMA Loudoun/Dulles location will be closed today to ensure the safety of our staff and members.
 
We apologize for any inconvenience this may cause and appreciate your understanding. We plan to resume our regular class schedule tomorrow once conditions improve.
 
Thank you for your cooperation, and please stay safe.

Hi Everyone,



With the holiday season upon us, I want to provide a quick reminder about our schedule and operations during this time:

Holiday Closures:
November 28th, 29th, and 30th

Regular Schedule Resumes:
Monday, December 2nd

Please plan your visits accordingly, and feel free to reach out if you have any questions about the schedule.



We will also send out an email next week with details about our December schedule and an update on the ongoing construction.



Wishing everyone a wonderful holiday season!

Exciting Seminar Announcement: 
Join UFC Fighter Nora Cornolle at Capital MMA!

We’re thrilled to announce that Capital MMA’s very own Nora Cornolle will be leading a special MMA seminar on Saturday, December 7th, from 12:00pm to 2:00pm at our Capital MMA - Lorton location
9090 Power House Rd Building P2 Suite A, Lorton, VA 22079

Nora is a current UFC fighter preparing for her next bout in 2025, bringing her impressive experience and dedication to this unique seminar. 

Here’s a glimpse of her remarkable career achievements:
• UFC Record: 2-1
• Pro MMA Record: 8-2
• Professional Muay Thai Record: 17-2-1
• IFMA MT European Champion
• World Games MT Champion
• 5x MT French Champion

Seminar Details:
The seminar will cover both muay thai and MMA techniques, with the opportunity for hands-on practice. To wrap up, there will be a sparring session where you can apply what you’ve learned, followed by a Q&A with Nora. This is your chance to ask about her training, journey to the UFC, and life as a professional fighter.

Cost: $40 (cash only at the door)

**Private training sessions also available—contact Scott Brain at [email protected]**

Don’t miss this opportunity to train with a UFC pro and elevate your skills! •
•
•

Attention, team! Capital MMA - Loudoun/Dulles will be running our regular class schedule tonight. We can’t wait to see you on the mats! Let’s train hard and have a great evening together. See you soon!

Thank you

I’m beyond excited to kick off our first collaboration with ! Here’s a preview of what’s dropping at Capital Loudoun/Dulles this week. Get ready to see something fresh – this is just the beginning!

Happy Halloween Everyone!

Just a quick reminder, we are CLOSED today and tomorow.

We will resume our regular class schedule on Saturday, November 2nd.

We hope you have a fun and safe Halloween!

Saturday

Date:  10/25/24
 
Conditioning/Hypertrophy
 
For these just choose a weight for each movement and do it throughout the sets.  It should be challenging, but achievable.  If you need to go up or down in weight, then do so.
 
Use the same load as last week and shoot for one more rep each set, except for the last superset.  On the last superset use a heavier band.
 
* 4 Supersets of:
* 10 x DB Shoulder press
* 10 x Chin-ups (Load with weight if able.)
* 10 x DB Flyes 
* For the flyes bend the arms slightly as you lower, then straighten them as you lift up.  
* DO NOT bring your hands together at the top.  Just bring your hands to shoulder width.  Unless you’re using cables or bands, bringing the hands together just takes tensions off the chest.
* Rest 1-2 minutes between supersets.
 
* 4 Supersets of:
* 14 x DB Floor press
* 14 x BB Shrugs (Hold for 2-3 seconds at the top.)
* 14 x DB Curls
* Rest 1-2 minutes between supersets.
 
* 5 Supersets of:
* Use a heavier band than last week if possible.  If not, increase reps.
* 10 x Leaning banded triceps extensions
*
* 10 x Band hammer curls (Stand on a band and hold it with palms facing each other.)
Rest 1-2 minutes

Wednesday
Date:  10/23/24
 
Upper Body Day 2
 
Strength
* BB Row 5-5-5
* Warm-up to three heavy sets of 5 reps.
* If you got all 3 sets of 5 at the same weight last week, increase load by 5 #.
Hypertrophy
 
The sets listed are working sets that are to be done to failure.  Don’t worry about the rep number too much.  If you get less, that’s fine.  If you get more, you know to increase the weight.  The point is to go to failure, or one rep shy of failure.  Rest 2-3 minutes before your failure sets.  Warm-up to these sets by working up in weight.  A good warm-up and working sets and would look like this:
 
Warm-up
10 reps at 95 #
6 reps at 115 #
Working sets
8 reps at 135 #
6-8 reps at 135 #
 
Use the same load as last week and shoot for at least one more rep on the working sets.  Specifically target the first working set for the rep increase.  
 
* DB Bench press 10-10
* Bent over lateral raises 10-10
* Banded triceps pushdowns 20-20 (attempt a heaver band, or more reps than last week)
* DB Hammer curls 10-10
Conditioning
* 12 Mins AMRAP of:
* 8 x Hang DB Sn**ch L arm
* 8 x Hang DB Sn**ch R arm
* 8 x Kneeling medicine ball chest passes (Throw the ball against the wall.  You should be close enough to the wall that you can catch the ball and immediately go back into another throw.)
* 8 x Ring rows
 .

Tuesday

Date:  10/22/24
 
Legs Day 1
 
Strength

* Back squat 5-5-5
* Warm-up to three heavy sets of 5 reps.
* If you got all 3 sets of 5 at the same weight last week, increase load by 10 #.

Hypertrophy
 
The sets listed are working sets that are to be done to failure.  Don’t worry about the rep number too much.  If you get less, that’s fine.  If you get more, you know to increase the weight.  The point is to go to failure, or one rep shy of failure.  Rest 2-3 minutes before your failure sets.  Warm-up to these sets by working up in weight. 

A good warm-up and working sets and would look like this:
 
Warm-up
10 reps at 95 #
6 reps at 115 #

Working sets
8 reps at 135 #
6-8 reps at 135 #
 
Use the same load as last week and shoot for at least one more rep on the working sets.  Specifically target the first working set for the rep increase.  
 
* Glute/Ham Extensions (These are the exact same thing as hip extensions) 10-10
* Squeeze the glute and hamstrings as you come up. Pause at the top.
* Hold a plate or DB to add weight.  Do not clutch the weight to your chest.  Let the arms dangle a little.  This is better leverage for the glutes.
* Quad biased splits squats 10-10
* Elevate the front foot on a 45 # or 25 # plate.  Use whichever one feels comfortable.  Rear foot is on the floor.
* Hold a DB/KB with the hand on the side you are working.  Use your free hand to stabilize on a rack.
* Drive the knee forward as you go down.  The knee should travel towards the toes.  This is called knee flexion and allows us to bias the quads.
* Single leg calf raises 12-12
* Hold at the bottom of each rep for a count of 5.  This part is pivotal for growing the calves.  The bottom stretch is important.  Pause briefly at the top.
* Stand on a plate or two.  Hold a DB/KB on the working side.  Stabilize by holding onto something with your free hand.

Conditioning

* 4 Rounds of:
* 50m KB/DB Front rack carry L arm
* 50m KB/DB Front rack carry R arm
* 100m KB/DB Farmer’s carry
* 2 Mins rest
 

Monday
Date:  10/21/24
 
Upper Body Day 1
 
Strength
* Bench press 5-5-5
* Warm-up to three heavy sets of 5 reps.
* If you got all 3 sets of 5 at the same weight last week, increase load by 5 #.
Hypertrophy
 
The sets listed are working sets that are to be done to failure.  Don’t worry about the rep number too much.  If you get less, that’s fine.  If you get more, you know to increase the weight.  The point is to go to failure, or one rep shy of failure.  Rest 2-3 minutes before your failure sets.  Warm-up to these sets by working up in weight.  A good warm-up and working sets and would look like this:
 
Warm-up
10 reps at 95 #
6 reps at 115 #
Working sets
8 reps at 135 #
6-8 reps at 135 #
 
Use the same load as last week and shoot for at least one more rep on the working sets.  Specifically target the first working set for the rep increase.  
* DB Rows 10-10
* We want to focus on the lats here, so only pull the elbow to the hip and not past the body.  Pulling past the body takes tension off the lats.
* Lateral raises 10-10
* Have your hands slightly forward of the shoulders.
* Skullcrushers 10-10
* BB Curls 10-10
Conditioning
* 12 Mins AMRAP of:
* 8 x Feet elevated push-ups (Elevate feet on a box or bench.  The height is up to you but go no higher than a 45 degree incline of the body.)
* 8 x Pull-ups 
* 8 x V-ups
* 100m Sprint

 

Wednesday

Date:  10/16/24
 
Upper Body Day 2
 
Strength
* BB Row 5-5-5
* Warm-up to three heavy sets of 5 reps.
* If you got all 3 sets of 5 at the same weight last week, increase load by 5 #.

Hypertrophy
 
The sets listed are working sets that are to be done to failure.  Don’t worry about the rep number too much.  If you get less, that’s fine.  If you get more, you know to increase the weight.  The point is to go to failure, or one rep shy of failure.  Rest 2-3 minutes before your failure sets.  Warm-up to these sets by working up in weight. 

A good warm-up and working sets and would look like this:
 
Warm-up
10 reps at 95 #
6 reps at 115 #

Working sets
8 reps at 135 #
6-8 reps at 135 #
 
Use the same load as last week and shoot for at least one more rep on the working sets.  Specifically target the first working set for the rep increase.  
 
* DB Bench press 9-9
* Bent over lateral raises 9-9
* Banded triceps pushdowns 20-20 (attempt a heaver band, or more reps than last week)
* DB Hammer curls 9-9

Conditioning
* 5 Rounds of:
* 8 x Pull-ups
* 10 x GHD Sit-ups or Weighted Sit-ups
* 12 x Burpees

Tuesday

Date:  10/15/24
 
Legs Day 1
 
Strength
* Back squat 5-5-5
* Warm-up to three heavy sets of 5 reps.
* If you got all 3 sets of 5 at the same weight last week, increase load by 10 #.
Hypertrophy
 
The sets listed are working sets that are to be done to failure.  Don’t worry about the rep number too much.  If you get less, that’s fine.  If you get more, you know to increase the weight.  The point is to go to failure, or one rep shy of failure.  Rest 2-3 minutes before your failure sets.  Warm-up to these sets by working up in weight. 

A good warm-up and working sets and would look like this:
 
Warm-up
10 reps at 95 #
6 reps at 115 #

Working sets
8 reps at 135 #
6-8 reps at 135 #
 
Use the same load as last week and shoot for at least one more rep on the working sets.  Specifically target the first working set for the rep increase.  
 
* Glute/Ham Extensions (These are the exact same thing as hip extensions) 9-9
* Squeeze the glute and hamstrings as you come up. Pause at the top.
* Hold a plate or DB to add weight.  Do not clutch the weight to your chest.  Let the arms dangle a little.  This is better leverage for the glutes.

* Quad biased splits squats 9-9
* Elevate the front foot on a 45 # or 25 # plate.  Use whichever one feels comfortable.  Rear foot is on the floor.
* Hold a DB/KB with the hand on the side you are working.  Use your free hand to stabilize on a rack.
* Drive the knee forward as you go down.  The knee should travel towards the toes.  This is called knee flexion and allows us to bias the quads.

* Single leg calf raises 11-11
* Hold at the bottom of each rep for a count of 5.  This part is pivotal for growing the calves.  The bottom stretch is important.  Pause briefly at the top.
* Stand on a plate or two.  Hold a DB/KB on the working side.  Stabilize by holding onto something with your free hand.

Conditioning
* 4 x 400m Runs
* 2-3 Mins rest between efforts.