OUR PROGRAMS
CROSSFIT ENDURANCE
At Capitol Endurance, the focus is on your performance in your endurance related events whether it's
something as small as getting faster in the run wods, completing your first 5K, or something as large as an
Ironman or ultra distance event.
Combined with CrossFit, we will work to improve your aerobic base while improving your anaerobic endurance. Working to improve both will help you achieve your ultimate goal. You don't have to be a member of CrossFit Capitol Hill, but it is recommended that you do CrossFit on your own or at another facility.
Check out the website for additional information on group workout times and pricing.
POWER YOGA (Yoga for Runners, Cyclists and Rowers)
Power Yoga is an intense workout of the muscles that addresses tightness in the body due to repetitive motions. This
invorgating class will stretch, strengthen and build stamina in the hamstrings, quads, hips and feet. In addition to
working on core muscles of the body, the class will focus on maximizing the use of your breath as you run, bike or row
throughout the D.C. metropolitan area!
About the teacher: Trish Jones, 200-hour RYT, has completed intensive yoga teacher certification and workshops
throughout the U.S. She has studied with Tim Miller, Kathy McNames, and Sri Arun.
POWER YOGA (Sports Stretch)
Power Yoga (Sports Stretch) is a vigorous (and fun!) workout that develops strength, stamina and flexibility through flowing
sequences of postures. In addition to helping achieve sport-specific goals, this challenging class will transform your body,
relieve stress, sharpen your mind, and may even change your outlook on life!
About the teacher: Matt Fritts, M.P.H., RYT-500, eRYT-200, has completed intensive yoga teacher certification programs
both in India and the U.S. He has been teaching yoga and pilates for over 12 years in settings ranging from gyms to
meditation centers and from private lessons to large group classes.
PILATES REFORMER TRAINING
What professional dancers discovered years ago, the NFL, NBA, MLB and more are discovering now – that Pilates is one of the best forms of conditioning a top-tier athlete can participate in.
Pilates' integration of the trunk, pelvis and shoulder girdle and emphasis on proper breathing, correct spinal and pelvic alignment and smooth flowing movement allow athletes to access each part of the body individually, and become familiar with the functional mechanics.
With Pilates training, athletes can hit the ball farther, run faster, jump higher – and they do it without pain or injury to themselves.
But don't take our word for it. Check out these professional sports organizations. All of them use Balanced Body equipment as a crucial adjunct to their strength and conditioning regimen:
NBA
Minnesota Timberwolves
New Jersey Nets
Orlando Magic
Washington Wizards
NFL
Detroit Lions
Green Bay Packers
Tampa Bay Buccaneers
“Pilates workouts using Balanced Body reformers are an excellent conditioning tool for the NBA. The strength, agility and performance of my players have increased and Pilates has become such an essential part of our workouts that we take a reformer to our away games. I even have a Studio Reformer for my own home use.”
Lawrence Frank
Head Coach, New Jersey Nets
“Pilates on Balanced Body Reformers has greatly increased my core strength and my overall flexibility. I'm more agile than I was before and that's a big deal in my line of work. It has definitely become a crucial part of my training program.”
Chris Simms
NFL Quarterback
“I look for ways to turn every ounce of potential into winning performance for my players. Pilates training with the Allegro Reformer strengthens the core muscles, increases flexibility and helps my guys stay on the field - and off the injured list. The Allegro is the best equipment for the job. It's well-built and can stand the pounding of day-to-day usage by the league's biggest professional football players.”
Garrett Giemont
Strength and Conditioning Coordinator
NFL Strength and Conditioning Coach of the Year, 2002
Professional Football Strength and Conditioning Coaches Society
“As a professional baseball player I am constantly twisting and torquing my body. Pilates on the Balanced Body Allegro Reformer has been an excellent conditioning tool in this respect because it has greatly increased my agility and strength. It also allows me to work out small muscle groups that I normally don't.”
Brady Clark
Outfielder, Milwaukee Brewers
“Pilates on the Allegro Reformer has definitely lengthened my muscles and increased my agility. I can really feel it in the way I move.”
Josh Bidwell
Punter, Tampa Bay Buccaneers
“Thank you again for.providing the health care, sports and fitness community with such an excellent and versatile product [Studio Reformer].”
André Deloya MS, PT, CSCS
Director of Rehabilitation, Minnesota Timberwolves and Minnesota Lynx
E-MAIL US TO TRY A FREE SESSION OR TO JOIN A CURRENT OR FORMING GROUP
OTHER SEASONAL PROGRAMS
ROWFIT
Our RowFit program is an key part of the CrossFit total conditioning system. We employ only certified rowing athletes
with a wealth of rowing training and experience. As real crew athletes each of our staff will teach on the water concepts
to your full body cardio intensive workout. We use advanced monitors and programs to track your training and progress
with computerized reports.
If you have interest in taking your skills on the water in the future this is the perfect place to learn about the
Metro D.C. rowing community and all it has to offer.You won’t believe the results until you try one of our
professionally led classes at CrossFit!
Youth Athletic Development Program (ADP)
12 Week Summer Conditioning Program utilizing the proven CrossFit Method as provided by CrossFit Capitol Hill
Each 3 Week Session Includes 18 hours of:
CrossFit Strength and Conditioning
Yoga for Athletes
Nutritional Training and Advice
Only 30 Spots per session. Contact us for inquiries.
MASSAGE THERAPY
Charles M. Wisher - Certified and Licensed Masseur
The “Classic” 1 hour and 30 minutes $75
This massage features the traditional elements of Swedish technique as well as the therapeutic application of Deep Tissue bodywork. Broad Swedish strokes enhance relaxation and a sense of well-being while Deep Tissue concentrates on muscles that need more personal attention.
The “Fusion” 1 hour and 30 minutes $90
Try a taste of Thailand! This massage experience takes Deep Tissue work to the next level by incorporating the profoundly relaxing movements of Thai bodywork . The “lazy man’s yoga”, Thai bodywork enhances flexibility and restores a sense of ease and movement to the body.
WEEKLY BOOKING SCHEDULE BASED ON AVAILABILITY:
Monday - Friday 6:30pm or 7:00pm
Saturday 11:00am - 3:30pm
click to schedule
