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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
-
: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
General Warm-Up
2:00 Cardio Choice (Run Ideally)
-
10 Alternating Arm Swings
10 Back Slaps
8 Inchworm Push-Ups
10/10 World's Greatest Stretch
:30 Glute Bridge Hold
-
2 Sets:
:15 Passive Hang + :15 Active Hang
8/8 Single Leg CrossBody RDLs
10-15 Banded Pull-Aparts
:15/:15 Single Arm Plank
Specific Prep
8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)
10 Synchro AbMat Sit-Ups
:20 Hollow Hold
-
100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)
100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)
For Time, Teams of 2
4 Rounds for Time
Partner 1:
200m Kettlebell Run
Partner 2:
20 Dumbbell Bench Press
Switch roles once both assignments are complete.
Then, together:
30 Synchro AbMat Sit-Ups
200m Dual Kettlebell Farmers Carry
Time Cap: 30:00
Score = Time
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Kettlebell (Run): 1 x 53/35lb (24/16kg)
Kettlebells (Farmers Carry): 2 x 53/35lb (24/16kg)
Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.
Goals: 22:00-30:00
Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance
RPE: 8/10
Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.
Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.
Level 2:
4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro AbMat Sit-Ups, 200m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebell (Run): 1 x 44/26lb (20/12kg)
Kettlebells (Carry): 2 x 44/26lb (20/12kg)
Level 1:
3 Rounds: 200m Run / 20 Dumbbell Bench Press, then 20 Synchro AbMat Sit-Ups, 150m Farmers Carry
Dumbbells: 2 x 25/15lb (12/7kg)
Kettlebell (Carry): 2 x 35/18lb (16/8kg)
Masters 55+:
4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebell (Run): 1 x 44/26lb (20/12kg)
Kettlebells (Carry): 2 x 44/26lb (20/12kg)
Competitor:
4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro GHD Sit-Ups, 200m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell (Run): 1 x 70/53lb (32/24kg)
Kettlebells (Carry): 2 x 70/53lb (32/24kg)
Hotel Gym / Travel:
4 Rounds: 200m Run / 20 Dumbbell Bench Press, then 30 AbMat Sit-Ups, 1:00 Dual Dumbbell Farmers Hold March
Dumbbells: 2 x 50/35lb (22.5/15kg)
Big Class Notes:
Stagger teams on a 1:00 delay to clear the bench and the run exit. If benches are short, move to Dual Dumbbell Floor Press at the same loads and have every other team start on the run station.
For Quality
2 Sets
1:00 Alternating 90/90 Hip Switch w/ Fold
5 Cuban Rotations (41x1 Tempo)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
8-10 Reverse Nordic Curls
:20/:20 Star Plank
:15 Tuck L-Hang
