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and knowledge unsurpassed in the industry. Get to know us.
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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
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
Teams of two
For Time
5rds of:
12 Clean and Jerk@135/95
12 Syncro Bar facing burpees
24 Wall Ball Shots@20/14
36 Cal Row
rest 1 min after each rd
Clean and Jerks are done, you go I go!
Burpees are done together
Split wall ball and row
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before "Colossus" begins.
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb (16/8kg)
Weighted Plank: 45/25lb (20/15kg)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
Level 2:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (11/7kg)
Level 1:
Deadlift: 50-55% of 1RM or technique-based load
Bench Press: 45-50% of 1RM or technique-based load
Kettlebell: 26/18lb, 12/8kg
Bodyweight Plank :30
Masters 55+:
Deadlift: 60-65% of 1RM
Bench Press: 50-55% of 1RM
Kettlebell: 26/18lb (12/8kg)
Weighted Plank: 25/15lb (12/7kg) or Bodyweight Plank :30
Competitor:
Deadlift: As prescribed
Bench Press: As prescribed
Kettlebell: 44/26lb (20/12kg)
Weighted Plank: 45/25lb (20/15kg)
Hotel Gym / Travel:
Min 1: 5 Dumbbell Romanian Deadlifts, heaviest available
Min 2: 8-10 Dumbbell Bench Press or Floor Press, heaviest available
Min 3: 8/8 Half Kneeling Dumbbell Rotational Chop and Lift, 25/15lb (11/7kg) or heaviest available
Min 4: :40 Weighted Plank with a dumbbell on upper back
For Quality
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
For Quality
4 Sets:
5 Ring Dips @ 31x3 Tempo
12 Weighted GHD Hip Extension
Load: Choice
