CROSSFIT is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. 
S.W.A.T.
S.W.A.T. is Striking Wrestling and Training.
Striking is based on the collective martial arts experiences of our instructors. Technique is heavily influenced by Muay Thai, Krav Maga, Western boxing and Crazy Monkey Defense. The hands, shins, elbows and knees are all used extensively. Striking is offered year-round for pre-teens through adult.
SCHEDULE: Tuesday and Thursday from 8-9pm and Saturday from 11am-12pm; See our Schedule page for more information
INSTRUCTORS: Derek Franker and Michael Peake
Wrestling is an ancient martial art that uses grappling type techniques such as clinch fighting, throws and takedowns, joint locks, pins and other grappling holds. A wrestling bout is a physical competition, generally between two people, who attempt to gain and maintain a superior position. Wrestling is one of the oldest of martial arts with references to it as early as the Iliad that recounts the Trojan War in the 13th or 12th century BC. There are a wide range of styles with varying rules with both traditional historic and modern styles. Wrestling techniques have been incorporated into other martial arts as well as military hand-to-hand combat systems.
Folkstyle wrestling is the commonly used name of wrestling practiced at the college and university level in the United States. This style, with modifications, is also practiced at the high school and middle school levels, and also for younger participants. The term is used to distinguish the style from other styles of wrestling used in other parts of the world, and from those of the Olympic Games: Greco-Roman wrestling and Freestyle wrestling. Folkstyle wrestling is offered seasonally for children ages 3 through 18.
Greco-Roman wrestling is an international discipline and an Olympic sport. “In Greco-Roman style, it is forbidden to hold the opponent below the waist, to make trips, and to actively use the legs in the execution of any action.” Recent rule changes in Greco-Roman increase opportunities for and place greater emphasis on explosive, ‘high amplitude’ throws. Pinning ones opponent to the mat, is one way of winning. Greco-Roman wrestling is offered seasonally for children ages 3 through 18.
Freestyle wrestling is international discipline and an Olympic sport, for both men and women. This style allows the use of the wrestler’s or his opponent’s legs in offense and defense. Freestyle wrestling, has its greatest origins in catch-as-catch-can wrestling and the prime victory condition in this styles involves the wrestler winning by pinning his opponent on the mat. Freestyle wrestling is offered seasonally for children ages 3 through 18.
SCHEDULE: See our Schedule page for more information or go to www.capitalcitywrestling.org
INSTRUCTORS: See www.capitalcitywrestling.org
Submission wrestling is a wrestling style that consists of controlling the opponent without using striking and also includes the use of submission holds, it is also be referred to as grappling or “submission grappling.” It starts from a standing position or on the ground after a throw, and the goal is to make the opponent submit via the use of immobilization techniques such as locks. Grappling, differing from the FILA definition, plays an important role in the practice of Mixed Martial Arts (MMA) and can be used as a self-defense technique. It brings together techniques from Brazilian Jiu-Jitsu (no-Gi), Freestyle Wrestling, Folk American Wrestling (catch-as-catch-can), Sambo and Judo. Submission wrestling is offered year-round for pre-teens through adult.
SCHEDULE: Tuesday and Thursday from 7-8pm and Saturday from 12-1pm; See our Schedule page for more information
INSTRUCTORS: Dan Murdock and Rob Lusk
Self-defense is the act of defending oneself, one’s property or the well-being of another from physical harm. Self-defense is offered seasonally for pre-teens through adult women.
SCHEDULE: See our Schedule page for more information
INSTRUCTOR: Derek Franker
Open mat is time allotted members of CrossFit-SWAT to practice their combative art outside of formal instruction. Open mat is available year-round.
SCHEDULE: Upon request