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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 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
General Warm-Up
2:00 Easy Run or Row
2 x
10 Leg Swings (Forward / Back)
10 Leg Swings (Side to Side)
10/10 Quadruped Fire Hydrants
10 Air Squats with a Pause at the Bottom
10 Bodyweight Sumo Stance Good Morning
Specific Running and Rowing Prep
:15 Wall Lean March + :15 Wall Lean Sprint
:60 Easy Row, focus on leg drive sequencing and controlled breathing
150m Building to Working Pace
For Time
3000m Run
2000m Row
1000m Run
Time Cap: 40:00
Score = Time
-
Goals: 30:00-35:00
Stimulus: Aerobic Endurance
RPE: 7.5/10
Primary Objective: Maintain a steady, sustainable pace across all three segments, arriving at the final 1000m run with enough left to push the finish.
Secondary Objective: Use the 2000m row to regulate breathing and heart rate without losing time, holding a productive split rather than treating it as passive recovery.
Level 2:
2500m Run
1500m Row
800m Run
Level 1:
1600m Run
1000m Row
800m Run
Masters 55+:
2000m Run
1500m Row
800m Run
Competitor:
3000m Run
2000m Row
1000m Run
Goal: Sub 28:00
Hotel Gym / Travel:
3000m Treadmill Run
2000m Row or 8:00 Bike
1000m Treadmill Run
Big Class Option:
A) Start on a 8:00 Delay, Have the Fastest Athletes Start
B)
For Time
2 Rounds
2000m Run
1000m Row
*Start athletes on either the run or the row.
For Quality:
3-4 Sets:
8/8 Kneeling Banded Glute Kick Backs
:60 Alternating Seated Internal + External Hip Rotation
For Quality:
3 Sets:
:20/:20 Side Plank on GHD
10/10 Banded Chop
-then-
3 x :30/:30 Single Kettlebell Farmers Carry Hold
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 Ib)
12 Pull-Ups
24 Double-Unders
Competitor:
For Time
30 Power Cleans
30 Toes-to-Bars
30 Box Jumps
15 Ring Muscle-Ups
90 Double Unders
15 Thrusters
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
30 Front Rack Lunges
Time Cap: 25:00
Barbell: 155/105lb (70/47.5kg)
Box: 30/24in
Hotel Gym / Travel:
For Time
30 Dumbbell Power Cleans
30 Toes-to-Bars or Hanging Knee Raises
30 Box Jumps or Broad Jumps
30 Dips
90 Double Unders
15 Dumbbell Thrusters
30 Pull-Ups
30 Burpees
30 Dumbbell Front Rack Lunges
Time Cap: 25:00
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets:
4 Reverse Nordics (supported) w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
4 Scorpion Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
2 x
10 Cat Cows
8/8 Quadruped Thoracic Rotations
10 Hollow Rocks
Specific Warm-Up
2 x
5 Deadlifts
8 Russian Kettlebell Swings
1 Wall Walk + :20 Wall Facing Handstand Hold
10 Abmat Sit-Ups
3-5 Box Piked Handstand Push-Ups
Primer
2 Sets at Working Loads:
2 Wall Walks
5 American Kettlebell Swings
8 Med-Ball Weighted Sit-Ups
3 Sets, Building to Working Loads and Modifications:
1-2 Deadlifts
2 Strict Handstand Push-Ups
Use this to confirm loads and handstand push-up scaling before "091022 Games Mash-Up" begins.
For Time, With a Partner
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Handstand Push-Ups
One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.
Time Cap: 22:00
Score = Time
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 70/53lb (32/24kg)
Deadlift: 315/205lb (143/92kg)
Goals: 14:00-18:00
Stimulus: Posterior Chain and Upper Body Pressing
RPE: 8.5/10
Primary Objective: Both partners complete both stations within the time cap, working simultaneously and transitioning with purpose the moment each station is finished.
Secondary Objective: Maintain positional integrity on the deadlift across all seven rounds and keep wall walk mechanics tight even as fatigue accumulates from the kettlebell and sit-up volume.
Level 2:
Station 1:
4 Rounds
3 Wall Walks 15-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Handstand Push-Ups
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 53/35lb (24/16kg)
Deadlift: 225/155lb (102/70kg)
Level 1:
Station 1:
4 Rounds
2 Wall Walks 30-in
8 Russian Kettlebell Swings
12 Abmat Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Box Piked Handstand Push-Ups or 4 Push-Ups
Kettlebell: 35/26lb (16/12kg)
Deadlift: 185/125lb (84/57kg)
Masters 55+:
Station 1:
4 Rounds
2 Wall Walks
8 Russian Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
3 Strict Handstand Push-Ups (2-in Riser)
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 53/35lb (24/16kg)
Deadlift: 225/155lb (102/70kg)
Competitor:
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Weighted Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Deficit Handstand Push-Ups (3/1.5in)
Med-Ball: 20/14lb (9/6kg)
Kettlebell: 70/53lb (32/24kg)
Deadlift: 315/205lb (143/92kg)
Hotel Gym / Travel:
Station 1:
4 Rounds
4 Wall Walks or 5 Inchworm Push-Ups
8 Alt DB Snatch
12 Dumbbell Weighted Sit-Ups
Station 2:
7 Rounds
6 Dual Dumbbell Deadlift
4 Strict Handstand Push-Ups or Box Piked Handstand Push-Ups
Dumbbells: Heaviest available
Accessory Finisher
4 Sets:
2/2 Turkish Get-Ups
5/Each Prone Y-T-W
10/10 Paloff Press with Rotation
For Quality:
4 Sets
5/side Side Lying Windmill
:30/side Bear Sit Hip IR
(:04 down :04 up each rep)
5 Prone Y Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
