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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 Cardio Choice
-
2 Sets:
10 Glute Bridges w/1 sec pause at the top of each
10 Hollow Rocks + :10 Hollow Hold
16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press)
-
Specific Dumbbell and Midline Prep
10 V-Ups
:15/:15 Single Arm Plank + DB Row to Chest Hold (light load)
8 Smooth GHD Sit-Ups @ Reduced Range (Shortened pad setting, hips stay down, no slamming into the back extension)
6 GHD Sit-Ups @ Working Range and pace (Confirming the pad depth you will use for all 5 sets)
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2 Sets: Light Loads, Then Working Loads
6 Dual Dumbbell Deadlifts
6 Renegade Rows (3/3) (Feet wide, hips square, row without rotating)
3 Dumbbell Burpees
3 Dual Dumbbell Hang Power Snatch (Hips drive, punch to lockout with biceps by the ears)
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Score = Average Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Goal: 2:00-2:30 on / 1:30-2:00 off
Stimulus: Dumbbell Conditioning / Grip and Midline
RPE: 8/10
Primary Objective: Complete each set within +/- 10 seconds of each other.
Secondary Objective: Keep every movement unbroken across all five sets.
Level 2:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 4:00 x 5 Sets
12 AbMat Sit-Ups
8 Renegade Rows from the Knees
4 Dumbbell Burpee Deadlifts
60 Single Unders
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 4:00 x 5 Sets
12 GHD Sit-Ups @ Reduced Range or 12 V-Ups
4 Devils Press
Dumbbells: 2 x 35/25lb (15/12kg)
Competitor:
Every 4:00 x 5 Sets
12 GHD Sit-Ups
4 Devils Press
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 4:00 x 5 Sets
12 V-Ups
4 Devils Press
48 Double Unders or 60 Single Unders
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3 Sets
:45 Doorframe or Rig Lat Stretch / side
:30/:30 Thread the Needle Thoracic Rotation
:45 Half Kneeling Hip Flexor Stretch / side
Intent: Decompress the lats, shoulders, and hip flexors after sustained grip, pulling, and midline loading across five sets.
For Quality:
3 Sets:
10-12 Feet Elevated Ring Rows
8/8 Bulgarian Split Squats 2121 Tempo
:30/:30 Tall Kneeling Paloff Press Hold
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
General Warm-Up
2:00 Cardio Choice
-
2 Sets
5/5 Pendulum Lunges
20 Alt V-Ups
:20 Extended Plank Reverse Bridge
:30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees)
-
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Barbell Good Mornings
:30 Behind the Neck Elbow Punch Throughs
5 Front Squats @ 20x1 Tempo (elbows high out of the bottom)
-
Then Build:
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-65%
-
Specific Turkish Get-Up Prep
1 Set:
5/5 Kettlebell Windmills @ Light Load
2/2 Turkish Get-Ups @ Light Load (break it into positions; roll to elbow, post the hand, bridge the hips, sweep the leg)
1/1 Turkish Get-Up @ Working Load (eyes on the bell until standing, stack the shoulder on every step)
Loading Notes: Front Squat: % of 1RM Front Squat @ 31x1 Tempo
Turkish Get-Up: Choice On Load, Complete 2 on one side, then 2 on the other side
For Quality
3 Sets:
10 Dual Dumbbell Toes Elevated Romanian Deadlift
20 Alternating Landmine Trunk Rotation
1:00 Weighted Plank
