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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
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
General Warm-Up
2:00 Cardio Choice
:30/:30 Couch Stretch
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
The goal is fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
Modifications:
Level 1: 10:00 EMOM, 3 Goblet Squats or Dumbbell Front Squats at a moderate, controlled load; focus on depth, upright torso, and a braced midline across all ten sets.
Hotel Gym / Travel: 10:00 EMOM, 3-5 Dual Dumbbell Front Squats at a challenging load, building from a comfortable starting point to the heaviest manageable weight by the final sets.
“JENNIFER”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Level 2:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Level 1:
For Time:
16-12-8-12-8-4
Front Squats
Banded Pull-Ups or Ring Rows
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
16-12-8-12-8-4
Front Squats
Pull-Ups
Barbell: 75/55lb (34/25kg)
Competitor:
For Time:
20-15-10-15-10-5
Front Squats
Chest-to-Bar Pull-Ups
Barbell: 115/80lb (52/36kg)
Hotel Gym / Travel:
For Time:
20-15-10-15-10-5
Dumbbell Front Squats
*10 Strict Pull-Ups
Dumbbells: 2 x 35/25lb (16/11kg)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
For Quality:
3 Sets:
12 Barbell or Dumbbell Wrist Curls (slow, controlled)
100/100ft (30/30m) Suitcase Carry
5 rds for time:
2 Power Cleans@135/95
2 Bar Facing burpees
200 M Run
6 Wall Ball Shots@20/14
6 Hand Release Push
rest 90secs after each Rd
ADD 2 REPS TO EACH MOVEMENT AFTER EACH RD
RX+ 155/115
Hand Stand Push ups start at 2
1:00 Cardio Choice
10/10 Bird-Dogs
10 Alternating Scorpion Stretch
:20/:20 Samson Stretch
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
:30 Hollow Body Hold
1-2 x
5 GHD Sit-Ups (Short Range of Motion)
5 Dual Kettlebell Deadlifts
10m Farmers Carry (light, upright torso)
5 Inchworm Push-Ups
Specific Wall Walk Prep
1x
1 Partial Wall Walk (halfway up)
1 Full Wall Walk (controlled descent)
:20 Hollow Body Hold at the base
2 Sets at working pace:
8 GHD Sit-Ups
50m Farmers Carry
4 Shuttle Runs (25/25ft, 7.5/7.5m)
1 Wall Walk
Use this to confirm loads and GHD depth before "Middleman" begins.
For Time
3 Rounds:
24 GHD Sit-Ups
200m Farmers Carry
16 Shuttle Runs
4 Wall Walks
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 2 x 53/35lb (24/16kg)
Wall Walk: 10-in From Wall
Score = Time
Goals: 18:00-22:00
Time Cap: 24:00
Stimulus: Midline / Core Conditioning
RPE: 8/10
Primary Objective: Maintain consistent pacing per round, with each round taking roughly the same amount of time from start to finish rather than fading significantly in rounds two and three.
Secondary Objective: Keep the farmers carry to under three breaks per round, using load selection in the warm-up to find a weight that makes this standard achievable and repeatable across all three rounds.
Level 2:
16 GHD Sit-Ups
200m Farmers Carry: 2 x 44/26lb (20/12kg)
16 Shuttle Runs
4 Wall Walks: 15-in
Level 1:
16 GHD Sit-Ups or 20 AbMat Sit-Ups
200m Farmers Carry: 2 x 35/18lb (16/8kg)
12 Shuttle Runs
3 Wall Walks: 20-in
Masters 55+:
16 GHD Sit-Ups or 20 AbMat Sit-Ups
200m Farmers Carry: 2 x 35/26lb (16/12kg)
16 Shuttle Runs
3 Wall Walks: 20-in
Competitor:
24 GHD Sit-Ups
200m Farmers Carry: 2 x 70/53lb (32/24kg)
16 Shuttle Runs
4 Wall Walks: 10-in
Goal: Sub 18:00
Hotel Gym / Travel:
24 AbMat Sit-Ups or V-Ups
200m Farmers Carry: heaviest dumbbells available
16 Shuttle Runs
4 Wall Walks
For Quality:
3 Sets:
:30/:30 Pigeon Pose
:30 Doorway or Wall Pec Stretch
:30 Child's Pose with Reach
:20/:20 Hip Flexor Kneeling Stretch
