Capital MMA & Elite Fitness Herndon

Ladies representing!!

Breaking stereotypes, mastering technique, and redefining strength.

To all the women stepping onto the mats, embracing the grind, and lifting each other up: you are building unstoppable confidence, one roll at a time…for our entire community Capital MMA & Elite Fitness - Herndon

Tag the women who inspire you to train harder! 👇

Come get that work in!!

🚩 Capital MMA Herndon
🏠520 Herndon Pkwy, Suite F, Herndon, VA 20170
📞 (703) 981-2381
🌐 www.capitalmma.com/herndon
📧 [email protected]

herndon

Come get that work in!!

🚩 Capital MMA Herndon
🏠520 Herndon Pkwy, Suite F, Herndon, VA 20170
📞 (703) 981-2381
🌐 www.capitalmma.com/herndon
📧 [email protected]
📸

herndon

Coach top 3🥊

Tip 1- Who you are outside of the ring defines who you are inside of the ring.

Tip 2- Nothing and nobody can stand above the basics. Treat them like the law.

Tip 3- As much as you put in inside the gym must be put in outside the gym.

Coach tips

Three Things to Remember on Your Jiu-Jitsu Journey
1. Remember why you started. Was it self-defense? Fitness? A genuine curiosity about a new skill? That reason got you through the door. On the hard days — when you’re getting tapped repeatedly or don’t feel like going to class — reconnect with that original spark. It still matters.

2. Remember why you stayed. Something shifted along the way. Maybe it was the community, the friendships, the confidence you didn’t expect, or realizing you were actually progressing at something that used to be so difficult. That reason is often deeper than why you started — and it’s what carries you through the long middle.

3. For coaches and senior students — remember why you’re still here. Someone along the way made you feel welcome, pushed you at the right moment, or showed patience when you needed it. You didn’t get here alone. Whatever kept you around — pay that forward. Your newer training partners and students are somewhere in steps 1 and 2 right now. Be the reason they make it to step 3.

Head S & C coach top 5:

Your results will come more from consistency than perfection. I’d rather see you train consistently for six months than go all-out for two weeks and disappear.

I want you to focus on moving correctly before worrying about how much weight is on the bar. Good technique builds real strength and keeps you healthy long term.

Recovery is part of the program. If your sleep, hydration, nutrition, and stress are poor, your body won’t perform or recover the way it should.

The goal isn’t to destroy you every workout. The goal is to make you stronger, more athletic, and more resilient with a clear purpose behind every session.

Progress doesn’t only mean adding weight. Sometimes progress is better mobility, improved conditioning, cleaner movement, faster recovery, or handling the same work with less fatigue.

Wednesday
Kids BJJ at 530
Adult No Gi at 615, open mat 7-730
Fundamentals Striking at 615
Muay Thai 7-8

🚩 Capital MMA Herndon
🏠520 Herndon Pkwy, Suite F, Herndon, VA 20170
📞 (703) 981-2381
🌐 www.capitalmma.com/herndon
📧 [email protected]
📸

herndon

Make connections.

Without strong physical connection, your guard is just a wall waiting to be passed.

🚩 Capital MMA Herndon
🏠520 Herndon Pkwy, Suite F, Herndon, VA 20170
📞 (703) 981-2381
🌐 www.capitalmma.com/herndon
📧 [email protected]
📸

Jeremy Wheeler, a blue belt in the Capital fam and documentarian/videographer, will be out Saturday 11-1:30 to capture classes and training footage!

Let’s fill up the mats and bring the energy!
Spread the word!

Available at Capital MMA Herndon ONLY

STUDENT SUMMER UNLIMITED IS HERE!
Train all summer long at Capital MMA and Elite Fitness Herndon!
Whether you’re home from college, staying active during break, or looking to level up your skills before the next season, this special gives high school and college students unlimited access to:

🥋 Brazilian Jiu-Jitsu (BJJ)
🥊 Muay Thai & Striking
💪 Strength & Conditioning
🔥 MMA Training

Build confidence, improve fitness, learn real self-defense, and train with an amazing community all summer long. No experience needed — beginners are welcome!

✅ Unlimited classes
✅ Valid May–August
✅ HS & College Students
✅ FREE Capital MMA T-shirt while supplies last

Train hard. Stay consistent. Make this your strongest summer yet. 💥