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.
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Prep
400m Run
-
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
-
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World's
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
-
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
-
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
For Time
Cash-in:
200 M Run
Then 5 Rds for time:
6 Squat Snatches@95/75
12 Cal Row
6 Alternating Single Arm Devils Press@70/50
Cash-out:
200 M Run
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
5 Inchworm Push-Ups
:15/:15 Crossbody Lat Stretch
:20/:20 Samson Stretch
10 Alternating Reverse Lunges
10 Glute Bridges, 2 Second Hold at the Top
-
2 Sets (Priming the Pull, the Grip and the Midline):
8 Ring Rows, 2 Second Pause at the Top
8/8 Single Arm Dumbbell Suitcase Marches, Light
Specific Prep
1 Set:
10/8 Calorie Row (Smooth Pull, Legs to Hips to Arms)
6 Scapular Pull-Ups
:15 Dead-Hang + :15 Active Hang
10 Abmat Sit-Ups
5 Burpees (Consistent Rhythm, Chest and Thighs to the Floor)
-
1 Set:
5 Strict Pull-Ups
25ft (7.5m) Farmers Walking Lunges @ Warm-Up Loads (Tall Chest, Knee Kisses the Floor, Shoulders Packed Against the Weight)
-
Then partners practice 5 Synchro Burpees together, setting the cadence they will hold under fatigue. Confirm the lunge lane, the turnaround and where the dumbbells or kettlebells live between sets before the clock starts.
For Time, Teams of 2
60/45 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
120 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
120/90 Calorie Row
Time Cap: 32:00
Score = Time
Workout Flow
All reps are combined between partners and split however the team chooses, one athlete working at a time, except the Synchro Burpees which are performed together. Farmers Walking Lunge distance is combined, switching at any point in the lane.
Dumbbells: 2 x 50/35lb (22.5/15kg)
Kettlebell Option: 2 x 53/35lb (24/16kg)
Row Alternatives: 120/96 Calorie BikeErg / 113/85 Calorie SkiErg
Goals: 23:00-28:00
Stimulus: Partner Conditioning, Muscular Endurance
RPE: 7/10
Primary Objective: Complete the strict pull-ups and the combined synchro burpees in under 5:00 each.
Secondary Objective: Hold a row split faster than 15/12 calories per minute to the finish.
Level 2:
For Time, Teams of 2
40/30 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
100 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100/80 Calorie Row
Dumbbells: 2 x 35/25lb (15/12kg) or Kettlebells: 2 x 35/26lb, 16/12kg
Level 1:
For Time, Teams of 2
40/30 Banded Strict Pull-Ups or 60 Ring Rows
100ft (30m) Farmers Walking Lunges
80 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
20 Synchro Burpees
100ft (30m) Farmers Walking Lunges
20 Synchro Burpees
80/64 Calorie Row
Dumbbells: 2 x 25/15lb (12/7kg)
Masters 55+:
For Time, Teams of 2
40/30 Strict Pull-Ups or Banded Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
100 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100ft (30m) Farmers Walking Lunges
24 Synchro Burpees
100/80 Calorie Row
Dumbbells: 35/25lb (15/12kg)
Competitor:
For Time, Teams of 2
60/45 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
120 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
100ft (30m) Farmers Walking Lunges
30 Synchro Burpees
120/90 Calorie Row
Dumbbells: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
For Time, Solo
30/22 Strict Pull-Ups
100ft (30m) Farmers Walking Lunges
60 Abmat Sit-Ups
100ft (30m) Farmers Walking Lunges
30 Burpees
60/45 Calorie Row or 2,000m Run
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Side Lying Windmill
:20/:20 Crossbody Lat Stretch
:20 Extended Plank Reverse Bridge
:30/:30 Couch Stretch
For Quality:
3 Sets:
10-12 Chest Supported Dumbbell Reverse Flys @ 31x1 Tempo
10-12 Chest Supported Dumbbell Rows
10/10 Single Leg Dumbbell Hip Thrust
12-15 Standing Dumbbell Calf Raises
