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.
Click below to claim your free consultation and find out what we’re all about!
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 Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
Specific Prep
2 Sets, For Quality
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.
Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10
Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.
Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds
For Completion:
10:00 AMRAP
10/10 Banded Clamshell
25ft Duck Walk, Slow & Controlled
10/10 Banded Terminal Knee Extensions
:30 Standing Forward Fold
For Quality:
4 Sets:
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Plank on Elbows, Add Load if Able
-rest 1:00 between sets-
Set the ring 2-3 inches off the ground.
General Warm-Up
2 x
200m Run
14 Air Squats
10 Scapular Pull-Ups
6 Strict Knee Raises
Specific Warm-Up
8 Back Squats @ Warm-Up Loads
6/4 Push-Ups
-
1 Rope Climb or Partial Rope Climb
6 Back Squats @ Warm-Up to Working Loads
6/4 Push-Ups
-
Get to Working Loads and Modifications
Emma Potts
26 min Amrap
6 Farmers Carry 53/35 25ft sections
10 Bench Press 135/95
13 Box Jumps 30/24"
26-for the year and a longer workout to signify her long time battling mental illness
6- FC for the month of June and to signify the weight she carried
10- Bench Press for the day she took her life and to signify the weight being lifted of her chest.
13-for her age and being free of the burden and no weight holding her down. Higher box to signify flying high
Please scale however needed, change movements as needed, the only thing that's important is honoring this sweet angel.
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
w/ Passive Breathing
6 Seated Thoracic Extension on Roller(3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
For Quality:
4 Sets:
10/10 Single Arm Bent Over Row
