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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
-
2 x
5/5 Single Arm Upright Rows
5/5 Single Arm Strict Press
20 Plank Shoulder Taps
5 Up Downs
Specific Warm-Up
2 x
6-8 GHD Sit-Ups (Building Range of Motion) or working alternative
6-8 Alternating Dumbbell Snatch (Building to working weights)
3-5 Burpees over Dumbbells
30-50m Farmers Carry (Building to Working Loads)
Every 6:00 x 4 Sets, For Time:
18 GHD Sit-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Kettlebells: 2 x 53/35lb (24/16kg)
-
Goals: 3:40-4:30 per set
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Move through the GHD sit-ups, dumbbell snatch, and lateral burpees unbroken, with only one planned break on the farmers carry at the 100m turnaround.
Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.
Level 2:
Every 6:00 x 4 Sets, For Time:
16 GHD Sit-Ups
14 Alternating Dumbbell Snatch
8 Lateral Burpees over the Dumbbells
150m Kettlebell Farmers Carry
Dumbbells: 35/25lb (15/12kg)
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
Every 6:00 x 4 Sets, For Time:
16 AbMat Sit-Ups
12 Alternating Dumbbell Hang Snatch
8 Burpees
200m Kettlebell Farmers Carry
Dumbbells: 25/15lb (12/7kg)
Kettlebells: 2 x 26/18lb (12/8kg)
Masters 55+:
Every 6:00 x 4 Sets, For Time:
14 GHD Sit-Ups (reduced range)
12 Alternating Dumbbell Snatch
8 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Dumbbells: 35/25lb (15/12kg)
Kettlebells: 2 x 35/26lb (16/12kg)
-
Competitor:
Every 6:00 x 4 Sets, For Time:
20 GHD Sit-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Kettlebell Farmers Carry
Dumbbells: 70/50lb (32/22.5kg)
Kettlebells: 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
Every 6:00 x 4 Sets, For Time:
18 V-Ups
14 Alternating Dumbbell Snatch
10 Lateral Burpees over the Dumbbells
200m Dumbbell Farmers Carry or 2:00 Dumbbell Farmers Hold
Dumbbells: heaviest available
Kettlebell: heaviest available
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
General Warm-Up
2:00 Row
- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body
-
2 x
8 Scapular Pull-Ups
6 Tall Muscle Clean and Press
8 Good Mornings
Specific Warm-Up
200/150m Row @ moderate intensity
4-6 Elevator Kipping or Butterfly Pull-Ups, Building to Working Mods for the day
4 Push Jerk (Empty Barbell)
-
4-6 Kipping or Butterfly Pull-Ups @ working mod for the day
4 Push Jerk @ Warm-Up Load
1 x
200/150m Row @ workout intensity
4-6 Pull-Ups @ working modification for the day
4 Push Jerk @ working modification for the day
Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.
“The Hopper”
For Time:
1000m Row
Then, 5 Rounds:
25 Pull-Ups
7 Shoulder to Overhead
Barbell: 135/85lb (61/39kg)
Score = Time
Goals: 13:00-16:00
Time Cap: 20:00
Stimulus: Muscular Endurance
RPE: 9.5/10
Primary Objective: Consistent pull-up sets of 5-10 reps throughout all five rounds; do not chase big sets in round one.
Secondary Objective: Unbroken shoulder to overhead every round across all five sets.
Level 2:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Level 1:
For Time:
1000m Row
Then, 5 Rounds:
15 Ring Rows
7 Shoulder to Overhead
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time:
1000m Row
Then, 5 Rounds:
15 Pull-Ups or Jumping Pull-Ups
7 Shoulder to Overhead
Barbell: 95/65lb (43/30kg)
Competitor:
As prescribed
Hotel Gym / Travel:
For Time:
1000m Row or 1000m Run
Then, 5 Rounds:
15/10 Strict Pull-Ups
7 Dual Dumbbell Push Press
Dumbbells: heaviest available
For Quality:
3 Sets:
8/8 Single Arm Kettlebell Z-Press
10/10 Three Point Dumbbell Row
8/8 Split Stance Rotational Med Ball Throw
Choice on loads; focus on movement quality and intent.
For Quality:
4 Sets
:30/:30 Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
