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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
2:00 Cardio Choice
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10/10 Alternating Arm Swings
5 Inchworm Push-Ups
5/5 Thread the Needle to Thoracic Rotation
Specific Prep
:20 Dead-Hang + :20 Active Hang
10 Hollow Rocks
8 Bar Kip Swings (Push away at the top, stay connected through the lats)
4-6 Elevator Kipping Pull-Ups (Building Range of Motion to Chin Over Bar)
3 Kipping Pull-Ups or Modification
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5/5 Single Arm Dumbbell Deadlifts @ Light Load
5/5 Single Arm Dumbbell Hang Muscle Snatch @ Light Load
5 Synchro Burpees (Stay low, one rhythm with your partner)
For Time w/ Partner
5 Rounds:
400m Run, Run Together
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Time Cap: 30:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Flow: Both partners run the 400m together. Pull-ups are split in any rep scheme. Snatches and burpees are synchro, matched at the lockout and at the top of the jump and when the chest hits the floor.
Goal: 18:00-25:00
Stimulus: Partner Conditioning, Pulling and Posterior Chain Endurance
RPE: 8/10
Primary Objective: Hold a steady, repeatable pace across all five rounds while moving cleanly through the shared and synchro work.
Secondary Objective: Keep transitions tight and communication constant so neither partner stalls the round.
Level 2
5 Rounds: 400m Run Together, 16 Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Level 1
4 Rounds: 200m Run Together, 12 Ring Rows or Jumping Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 8 Synchro Burpees
Dumbbell: 25/15lb (12/7kg)
Masters 55+
5 Rounds: 200m Run Together, 16 Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 10 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Competitor
5 Rounds: 400m Run Together, 20 Chest to Bar Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpee over Dumbbell
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel
5 Rounds: 400m Run, 10 Strict Pull-Ups, 16 Alternating Dumbbell Snatches, 12 Burpees
Dumbbells: 50/35lb (22.5/15kg)
Bad Weather Option
5 Rounds:
20 Shuttle Runs (Split)
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Moved from a normal 16 Shuttles as the sub to 20 Shuttle Split for spacing.
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
For Quality:
3 Sets:
8/8 Single Leg Kettlebell Romanian Deadlift
12-15 Dual Dumbbell Zottman Curls
Keep the RDL light and slow; today already asked a lot of the posterior chain, so this is about control, not load.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
8 Inchworm Push-Ups
8/8 Quadruped Thoracic Rotations
:20/:20 Crossbody Lat Stretch
:15/:15 Hand to Hand Wrist Circles
Specific Prep
:20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down)
1-2 Kick Ups to Wall
:20 Wall Supported Handstand Hold (Stacked Shoulders, Ribs Down, Legs Squeezed)
:20 Tuck Hold on the Floor
6-8/side L-sit Single Leg Lifts
:15 Floor L-Sit (Press the Floor Away, Lock the Knees, Tall Chest)
2 Sets: Building Loads
50ft (15m) Farmers Carry
50ft (15m) Sandbag Bear Hug Carry (Bag High on the Chest, Ribs Down, Short Steady Steps)
For Quality
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Score = Average Time / Set
Note: This is scored for time, but we are treating it as a steady, for quality effort.
Farmers Carry: 2 x 50/35lb (22.5/15kg) Dumbbells or 2 x 53/35lb (24/16kg) Kettlebells
Sandbag Bear Hug Carry: 150/100lb (68/45kg)
Goal: ~7:00 / Set
Stimulus: Aerobic Endurance / Midline / Loaded Carries
RPE: 4/10
Primary Objective: Move through each set at a steady, controlled pace while maintaining strong positions at every station.
Secondary Objective: Keep all three sets consistent without creating unnecessary fatigue heading into testing week.
Level 2
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)
Level 1
Every 10:00 x 3 Sets
250/225m Row
150ft (45m) Farmers Carry
:30 Box Pike Hold or Plank Hold
150ft (45m) Sandbag Bear Hug Carry
:30 Hollow Hold
Dumbbells: 2 x 25/15lb (12/7kg) or Kettlebells: 2 x 35/18lb (16/8kg)
Sandbag: 70/50lb (32/22.5kg)
Masters 55+
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold or Box Pike Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Tuck L-Sit or Single Leg L-Sit
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 44/26lb (20/12kg)
Sandbag: 100/70lb (45/32kg)
Competitor
Every 10:00 x 3 Sets
300/270m Row
200ft (60m) Farmers Carry
:30 Wall Supported Handstand Hold
200ft (60m) Sandbag Bear Hug Carry
:30 Floor L-Sit
Kettlebells: 2 x 70/53lb (32/24kg)
Sandbag: 200/150lb (92/68kg)
Hotel Gym / Travel
Every 10:00 x 3 Sets
300/270m Row or 1:30 Machine
1:00 Dumbbell Farmers Hold
:30 Wall Supported Handstand Hold
1:00 Dual Dumbbell Front Rack Hold and March
:30 Floor L-Sit or Tuck L-Sit
Dumbbells: 2 x 50/35lb (22.5/15kg)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
Intent: Restore thoracic rotation and shoulder mechanics while opening the hip flexors.
