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and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
10 Back Slaps
20 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
2 Sets (Priming the Pull and the Midline):
5 Barbell Good Mornings
:20 Hollow Hold
Barbell Prep @ Light Loads (Off the Floor)
3 Clean Lift Offs
2 Slow Pull Power Cleans
1 Power Clean
Then build to 70% to start the EMOM.
Loading Notes: % 1RM Power Clean
The goal here is to use this as a primer for our 1RM next week. We are specifically targeting this about 5 days out from the true 1RM to allow for the feel and flow of the singles at around 80% to prime our lift for the 1RM attempt on Monday.
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter:
8 Toes-to-Bar
Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)
Goal: 7:00-10:00
Stimulus: Barbell Cycling / Midline / Grip
RPE: 7-8/10
Primary Objective: Maintain technically sound, repeatable clean and jerks while managing the recurring toes-to-bar interruption each minute.
Secondary Objective: Choose a barbell pace and toes-to-bar volume that remain sustainable throughout the workout without significant drop-off.
Level 2
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar
Barbell: 135/95lb (61/43kg)
Level 1
For Time
30 Hang Power Clean and Press
Starting at 0:00 and every minute thereafter: 6 Strict Knee Raises
Barbell: 75/55lb (34/25kg)
Masters 55+
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 6 Toes-to-Bar or Knees to Elbows
Barbell: 95/65lb (43/30kg)
Competitor
For Time
30 Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar
Barbell: 185/125lb (84/57kg)
Hotel Gym / Travel
For Time
30 Dual Dumbbell Clean and Jerks
Starting at 0:00 and every minute thereafter: 8 Toes-to-Bar or V-Ups
Dumbbells: 50/35lb (22.5/15kg)
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
