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.
5 Min EMOM:
Every minute:
1 Power Clean @135/95
1 Front Squat
1 Jerk
ADD 1 Rep to each movement each minute.
rest 2 min
For time:
400 M Row
40 Air Squats
300 M Row
30 Air Squats
200 M Row
20 Air Squats
100 M Row
10 Air Squats
General Warm-Up
2:00 Cardio Choice
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
-
2 Sets (Priming the Overhead Position and Midline):
8 Inchworm Push-Ups
10 Alternating Arm Swings
:20 Hollow Hold
Specific Prep
2 Sets: Empty Barbell
5 Front Rack Dip and Drive (No Press)
5 Split Jerk Footwork, barbell on back rack (Fast Feet, Quiet Landing)
3 Split Jerks with a :02 Pause in the Catch
-
Then Build to starting loads on the barbell
Loading Notes
• Twelve technical singles, opening around 60% and building to roughly 85% for the day, no maxing out.
• The pause dictates the load; if the catch is not held for a full two seconds with quiet feet, hold the weight or drop back.
• Small jumps, 5-10lb (2.5-5kg) at a time, and be loaded and set with :15 left on the clock.
For Time
50-40-30-20-10
AbMat Sit-Ups
5-4-3-2-1
Wall Walk Standard: 10-in from the wall
Time Cap: 15:00
Score = Time
Goals: 9:00-15:00
Stimulus: Midline Density and Shoulder Stamina
RPE: 8/10
Primary Objective: Keep the double unders unbroken through the round of 30, no more than one trip after that.
Secondary Objective: Hold the same wall walk pace from the round of 5 through the round of 1, no long stalls at the wall.
Level 2:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
4-3-3-2-1 Wall Walks
Level 1:
For Time
100-80-60-40-20 Single Unders
40-30-20-15-10 AbMat Sit-Ups
4-3-3-2-1 Partial Wall Walks
Wall Walk: 30-in from the Wall
Masters 55+:
For Time
50-40-30-20-10 Double Unders
40-30-30-20-10 AbMat Sit-Ups
4-3-3-2-1 Partial Wall Walks
Wall Walk: 20-in from the Wall
Competitor:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
5-4-3-2-1 Wall Walks
Wear a Weight Vest, 20/14lb (9/6kg)
Hotel Gym / Travel:
For Time
50-40-30-20-10 Double Unders
50-40-30-20-10 AbMat Sit-Ups
5-4-3-2-1 Wall Walks or 8-6-6-4-2 Inchworm Push-Ups
Big Class Notes:
Wall space is the bottleneck. Assign wall lanes at the brief and start athletes in two waves, one group starting on the double unders and one on the wall.
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Down Dog Toe Touches
10 Alternating Scorpions
-
2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell (Focusing on Lat Engagement, Bar Close)
3 Deadlift Lift Offs @ light loads (Focusing on Hips and Shoulders Rising Together)
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Loading Notes
• 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
• The :45 window is short, so load the bar and be ready before the clock starts.
4 Sets
1:00 AMRAP / Rest 1:30
-Set 1
15 Pull-Ups
Max Calorie Echo Bike
-Set 2
Previous Score in Echo Bike Calories
Max Pull-Ups
-Set 3
Previous Score in Pull-Ups
Max Calorie Echo Bike
-Set 4
Previous Score in Echo Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
Goals: ~25/20 Total Reps + Calories each set
Stimulus: Aerobic Power / Muscular Endurance
RPE: 8.5/10
Primary Objective: Repeat the same output across all four sets, no drop-off from Set 1 to Set 4.
Secondary Objective: Clear the opening 15 Pull-Ups in under :35 so the bike gets real time.
Level 2:
Same format
Open with 12 Pull-Ups
Level 1:
Same format
Open with 10/8 Banded Pull-Ups or 12 Jumping Pull-Ups with Smooth Eccentric
Masters 55+:
Same format
Open with 10 Pull-Ups
Competitor:
Same format
Open with 15 Chest to Bar Pull-Ups
Hotel Gym / Travel:
Same format
Open with 10/7 Strict Pull-Ups
Bike, Row, or Ski for calories
Big Class Notes:
In order to allow Echo Bikes for multiple groups here we can run a delay of :45 seconds to allow for Group 1 on the 0:00, Group 2 on the 0:45, and Group 3 on the 1:30, noting that Group 1 won't start again until 2:30 on a running clock.
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
