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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 x
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Single Arm Dumbbell Press
5 Inchworm Push-Ups
Specific Warm-Up
2 x
5/5 Bulgarian Split Squat (light / working weight)
10 Renegade Row @ Warm-Up Loads
Snatch
Take 15:00 to Establish a 1RM Snatch
Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.
MODIFICATIONS
Snatch Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.
Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top
1-2 x
15 Double Unders
5 Dual Dumbbell Thrusters
15ft (4.5m) Dumbbell Farmers Walking Lunges
1 Partial Wall Walk + 1 Full Wall Walk
Use this to confirm dumbbell load, wall walk standard, and double under rhythm before "Warning Track" begins.
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard
Score = Sum Total Time
Goals: 2:00 per set
Time Cap: 3:00 per set
Stimulus: Upper Body Density and Interference
RPE: 7.5/10
Primary Objective: Complete each working set as close to 2:00 as possible.
Secondary Objective: Unbroken movements across all four sets.
Level 2:
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks 15-in from wall
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
30 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 30-in from wall
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 20-in from wall
Dumbbells: 2 x 35/25lb (16/11kg)
Competitor:
Every 3:00 x 4 Sets
45 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks or 5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/16kg)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:40/:40 Ankle Dorsiflexion Rocker
6/6 x 90/90 Hip Switch w/ Fold
Intent: Intent: Reset and deload the spine and hips.
General Warm-Up
1:30 Cardio Choice
-
2 x
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Single Arm Dumbbell Press
5 Inchworm Push-Ups
Specific Warm-Up
2 x
5/5 Bulgarian Split Squat (light / working weight)
10 Renegade Row @ Warm-Up Loads
Snatch
Take 15:00 to Establish a 1RM Snatch
Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.
MODIFICATIONS
Snatch Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.
Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top
1-2 x
15 Double Unders
5 Dual Dumbbell Thrusters
15ft (4.5m) Dumbbell Farmers Walking Lunges
1 Partial Wall Walk + 1 Full Wall Walk
Use this to confirm dumbbell load, wall walk standard, and double under rhythm before "Warning Track" begins.
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard
Score = Sum Total Time
Goals: 2:00 per set
Time Cap: 3:00 per set
Stimulus: Upper Body Density and Interference
RPE: 7.5/10
Primary Objective: Complete each working set as close to 2:00 as possible.
Secondary Objective: Unbroken movements across all four sets.
Level 2:
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks 15-in from wall
Dumbbells: 2 x 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
30 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 30-in from wall
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
7 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
2 Wall Walks 20-in from wall
Dumbbells: 2 x 35/25lb (16/11kg)
Competitor:
Every 3:00 x 4 Sets
45 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Dumbbells: 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
30 Double Unders or 45 Single Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks or 5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb (22.5/16kg)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:40/:40 Ankle Dorsiflexion Rocker
6/6 x 90/90 Hip Switch w/ Fold
Intent: Intent: Reset and deload the spine and hips.
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
“John Schardt”
For Time:
50 Power Snatches @75/45
50 Burpees
50 Over Head Squats
50 Sit-ups
50 Thrusters
General Warm-Up
3 Sets x :30/:30 Row Alternating with Partner
2 x
20 Alternating Partner Med-Ball Chest Pass
10/10 Partner Med-Ball Rotational Pass (Each Side)
20 Alternating Partner Med-Ball Sit-Ups
Specific Warm-Up
:30 Row
5 Up Downs
100ft (30m) Farmers Carry @ Warm-Up Loads
:30 Row
4 No Jump Burpees
100ft (30m) Farmers Carry @ Working Loads
1 x
150/120m Row (Each)
5 Lateral Burpees over the Rower (Each)
100ft (30m) Farmers Carry @ Working Loads (Each)
Use this to confirm row split, burpee rhythm, and carry load before "Double Play" begins.
For Time, with a Partner:
2 Rounds:
1000/900m Row
80 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Partners partition work as desired.
Kettlebells: 2 x 70/53lb (32/24kg)
Score = Time
Goals: 32:00-35:00
Time Cap: 40:00
Stimulus: Partner Conditioning / Muscular Endurance
RPE: 8/10
Primary Objective: Complete the row in under 4:00 and the burpees in under 8:00 each round.
Secondary Objective: Maintain only one break with a partner switch on the farmers carry each round.
Level 2:
For Time, with a Partner:
2 Rounds:
1000/900m Row
60 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
For Time, with a Partner:
2 Rounds:
800/700m Row
40 Burpees (no lateral)
200m Kettlebell Farmers Carry
Kettlebells: 2 x 35/18lb (16/8kg)
Masters 55+:
For Time, with a Partner:
2 Rounds:
800/700m Row
60 Lateral Burpees over the Rower
200m Kettlebell Farmers Carry
Kettlebells: 2 x 53/35lb (24/16kg)
Competitor:
As prescribed.
Hotel Gym / Travel:
For Time
2 Rounds:
800m Run (together or alternating)
40 Lateral Burpees over a Dumbbell
40 Dual Dumbbell Deadlifts
Dumbbells: 2x50/35lb, 22.5/15kg
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Seated Hip Internal + External Rotations
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
