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 Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
2:00 Cardio Choice
-
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10/10 Single Leg Glute Bridges
:20 Extended Plank Reverse Bridge
10 Down Dog Alternating Toe Touches
Specific Warm-Up
2 x
12 Alternating Box Step-Ups
10 Scapular Pull-Ups
4/4 Single Arm Ring Rows (Pause at Chest for 1-2 sec)
-
Then get into Rope Climb Technique Work
Every 3:00 x 5 Sets
3 Rope Climbs
12 Box Jump Overs
15 Toes to Bar
Time Cap: 2:30 per set
Score = Slowest Set Time
Box: 24/20in
Rope Climb: 15ft
Goals: 2:00 or faster every set
Stimulus: Bodyweight Conditioning
RPE: 7.5/10
Primary Objective: Consistent pacing across all five sets, with the last set never being the slowest.
Secondary Objective: Rope Climbs completed in under 1:00 per set and Toes to Bar held in big, unbroken sets throughout.
Level 2:
Every 3:00 x 5 Sets
2 Rope Climbs
12 Box Jump Overs
12 Toes to Bar
Box: 24/20in
Rope Climb: 15ft
Level 1:
Every 3:00 x 5 Sets
2-3 Pull to Stands
12 Box Step-Overs
12 Hanging Knee Raises or Toes to Target
Box: Choice
Masters 55+:
Every 3:00 x 5 Sets
2 Rope Climbs
10 Box Jump Overs or Box Step-Overs
12 Toes to Bar or Hanging Knee Raises
Box: 24/20in
Rope Climb: 13ft
Competitor:
Every 3:00 x 5 Sets
4 Rope Climbs
15 Box Jump Overs
20 Toes to Bar
Box: 24/20in
Hotel Gym / Travel:
Every 3:00 x 5 Sets
6 Strict Pull-Ups or 10 Towel Pull-Ups
12 Lateral Burpees
15 V-Ups or Toes to Bar (if bar available)
Big Class Option:
Starting Athletes on 1:00 Delay, Rope Climb Time Cap: :55.
-
Option B:
20:00 EMOM
Minute 1: 3 Rope Climbs
Minute 2: 12 Box Jump Overs
Minute 3: 15 Toes to Bar
Minute 4: Rest
Box: 24/20in
Rope Climb: 15ft
For Completion:
10:00 AMRAP
8 Slow Cuban Press (Very Light)
:30 Kneeling Forearm Stretch (palms down, fingers away from you)
:30 Kneeling Forearm Stretch (palms up, fingers towards you)
Intent: Shoulder strength and mobility, along with controlled work for the forearms
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
General Warm-Up
400m Run
-
2 x (Empty Barbell)
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Teams of 2:
5rds
24 Cal Row
24 Syncro Russian Kettle Bell Swings@53/36
24 Alt Goblet Squats
24 Box Jump Overs@24/20
2 min Rest after each Round
Alternating Goblet squats: I go, you go
RX + 70/53
Box 30/24
Sub for Kettle Bell Movements
Power Snatch@115/85-24 Reps total, I go you go
Front Squats
