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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
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
2 Sets:
10m/10m Banded Lateral Walks
10m/10m Banded Monster Walks
:30 Dead-Bugs
:20 Extended Reverse Plank Bridge
Specific Prep
8 Romanian Deadlifts
6 Russian Kettlebell Swings + 6 American Kettlebell Swings
4 Inchworm to Double Push-Up
8 Scapular Pull-Ups
8 Ring Rows or 6/6 Single Arm Ring Rows
2 x (Building to Working Loads)
4 Deadlifts
8 American Kettlebell Swings
4-6 Dumbbell Bench Press
4-6 Elevator Kipping Pull-Ups (Building to Chin Over Bar Pull-Ups, or adjusting to movement modification)
”JENKINS”
AMRAP 40:00
With A Partner
50 Burpees
400 Meter Run
50 Kettlebell Swings (24kg/16kg)
400 Meter Run
50 Pull-Ups
400 Meter Run
50 Push-Ups
400 Meter Run
Split the burpees, kettlebell swings, pull-ups, and push-ups.
The runs are done together.
“JENKINS”
AMRAP 30:00
With A Partner
40 Burpees
200 meter Run
40 Kettlebell Swings (44/26 lb)
200 meter Run
40 Jumping Pull-Ups
200 meter Run
40 Knee Push-Ups
Split the work, do the runs together!
Competitor:
As written, push toward 5+ rounds
Hotel Gym / Travel:
15 Single Leg Romanian Deadlifts (each side, light dumbbells)
20 American Kettlebell Swings or Dumbbell Swings
15 Dumbbell Bench Press
20 Ring Rows or Banded Pull-Ups
4 Sets:
10 Slow Scapular Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell"(Top)
:30/:30 Pigeon Pose w/ Distraction
General Warm-Up
1:30 Row
10 Alternating Active Pigeon Stretch
10 Alternating Scorpion Stretch
10 Deep Lunge Mountain Climbers
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4 Medball Front Squats
4 Medball Push Press
6 Wall Balls
4 No Jump Burpees
4 Box Jump Overs
2-4 Burpee Box Jump Overs
Each Partner Completing, Resting 1:1
10 Wall Balls
5 Burpee Box Jump Overs
10/8 Calories on Rower
-
Then, get set for the workout.
Use this to confirm loads and handoff strategy before "King of the World" begins.
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row
Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target
Box Height: 20/14 in
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10
Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.
Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
Level 2:
Wall Ball: 20/14lb, 9/6kg 10/9 ft
Box: As written
Row: As written
Level 1:
Wall Ball: 14/10lb, 6/4 10/9 ft
Burpee Step Over:
Row: As written, reduce calories to 8/6 per turn
Masters 55+:
Wall Ball: 14/10lb, 6/4kg 10/9 ft
Burpee Step Over or Jump Over: 20 in box
Row: As written
Competitor:
Wall Ball: 30/20 lb, 14/9kg to 10/9 ft
Burpee Box Jump Over: 30/24 in
Row: As written
Hotel Gym / Travel:
Wall Balls or Dumbbell Thrusters
Burpee Bench Jump Overs or Lateral Burpees over a dumbbell
Any Machine
For Quality
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups
Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.
Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.
Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups
Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10
Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.
Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation
