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.
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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
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:20 Hand to Hand Wrist Circles
:20 Back Slaps
:20 Alternating Arm Swings
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets:
:30 Jump Rope Practice (Single Unders, then Double Under Practice)
5/5 Single Arm Dumbbell Strict Press @ Light Load
8 Dual Dumbbell Deadlifts @ Light Load
Specific Barbell Prep
5 Strict Press @ Empty Barbell (Ribs down, bar path around the chin)
5 Push Press @ Empty Barbell (Vertical dip, full hip extension, no forward lean)
5 Bradford Press w/ Lockout @ Empty Barbell
10 Behind the Neck Elbow Punch Throughs
-
4 Push Press @ 40-50%
3 Push Press @ 50-60%
2 Push Press @ 60-65% (Opening set load)
Loading Notes
• Build across the four sets, the last set should be the heaviest but still clean and locked out.
• All reps come from the rack or a clean front rack setup, reset the dip and the brace on every rep.
• If the bar drifts forward or the back arches, hold the load rather than climbing to the next jump.
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Score = Sum Total Time
Dumbbells: 50/35lb (22.5/15kg)
Goals: :55-1:15 per set
Stimulus: Grip and Upper Body Interference
RPE: 7.5/10
Primary Objective: Unbroken movements on both stations every set.
Secondary Objective: Consistent times across all five sets.
Level 2:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 35/25lb (15/12kg)
Level 1:
Every 2:00 x 5 Sets
8 Dual Dumbbell Hang Clean and Jerk
75 Single Unders
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 30/20lb, (14/9kg)
Competitor:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
Dumbbells: 70/50lb, (32/22.5kg)
Hotel Gym / Travel:
Every 2:00 x 5 Sets
10 Dual Dumbbell Hang Clean and Jerk
50 Double Unders or 75 Single Unders or 20 Lateral Line Hops (over and back = 1)
Dumbbells: 50/35lb (22.5/15kg)
For Quality
3 Sets
:30 second Thoracic Wall Slides (each side)
:30 second Banded Lat Distraction (each side)
:30 second Banded Tricep Stretch (each side)
1:00 second Elevated Prayer Stretch
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
-
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
-
2 Sets (Priming the Legs and the Pulling Midline):
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
20 Min AMRAP:
2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
