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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
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall)
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
2 Sets (Priming Target Movement Patterns)
3 x Down Dog to Feet on Wall and Hold (:10)
10 Cossack Squats (Bodyweight / Slow and Controlled)
8 Barbell Back Squats (Empty)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Loading Notes: % of 1RM Back Squat
The focus here today is consistent bar speed, tension, and using this as a primer 5 days out from our Back Squat 3RM. This style of loading keeps the system feeling the reps, the mechanics and allows the CNS to have enough time to recover going into the 3RM Test on Tuesday.
For Rounds and Reps.
25mins on the Clock
8 Handstand Push Ups
8 Box Jumps @30/24
1 Rope Climb
For Quality:
3 Sets:
10 Reverse Nordic Curls
50/50ft (15/15m) Single Arm Overhead Carry
12 GHD Hip Extensions w/ Rotation
:30 Hollow Hold
Hug a light plate to your chest for the hip extensions.
General Warm-Up
2:00 Cardio Choice
-
10/10 Alternating Arm Swings
5 Inchworm Push-Ups
5/5 Thread the Needle to Thoracic Rotation
Specific Prep
:20 Dead-Hang + :20 Active Hang
10 Hollow Rocks
8 Bar Kip Swings (Push away at the top, stay connected through the lats)
4-6 Elevator Kipping Pull-Ups (Building Range of Motion to Chin Over Bar)
3 Kipping Pull-Ups or Modification
-
5/5 Single Arm Dumbbell Deadlifts @ Light Load
5/5 Single Arm Dumbbell Hang Muscle Snatch @ Light Load
5 Synchro Burpees (Stay low, one rhythm with your partner)
For Time w/ Partner
5 Rounds:
400m Run, Run Together
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Time Cap: 30:00
Score = Time
Dumbbell: 50/35lb (22.5/15kg)
Flow: Both partners run the 400m together. Pull-ups are split in any rep scheme. Snatches and burpees are synchro, matched at the lockout and at the top of the jump and when the chest hits the floor.
Goal: 18:00-25:00
Stimulus: Partner Conditioning, Pulling and Posterior Chain Endurance
RPE: 8/10
Primary Objective: Hold a steady, repeatable pace across all five rounds while moving cleanly through the shared and synchro work.
Secondary Objective: Keep transitions tight and communication constant so neither partner stalls the round.
Level 2
5 Rounds: 400m Run Together, 16 Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Level 1
4 Rounds: 200m Run Together, 12 Ring Rows or Jumping Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 8 Synchro Burpees
Dumbbell: 25/15lb (12/7kg)
Masters 55+
5 Rounds: 200m Run Together, 16 Pull-Ups Split, 12 Synchro Alternating Dumbbell Snatches, 10 Synchro Burpees
Dumbbell: 35/25lb (15/12kg)
Competitor
5 Rounds: 400m Run Together, 20 Chest to Bar Pull-Ups Split, 16 Synchro Alternating Dumbbell Snatches, 12 Synchro Burpee over Dumbbell
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel
5 Rounds: 400m Run, 10 Strict Pull-Ups, 16 Alternating Dumbbell Snatches, 12 Burpees
Dumbbells: 50/35lb (22.5/15kg)
Bad Weather Option
5 Rounds:
20 Shuttle Runs (Split)
20 Pull-Ups, Split the Work
16 Alternating Dumbbell Snatches, Synchro
12 Burpees, Synchro
Moved from a normal 16 Shuttles as the sub to 20 Shuttle Split for spacing.
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
For Quality:
3 Sets:
8/8 Single Leg Kettlebell Romanian Deadlift
12-15 Dual Dumbbell Zottman Curls
Keep the RDL light and slow; today already asked a lot of the posterior chain, so this is about control, not load.
