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 (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
:20 Alternating Scorpions
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
-
2 Sets (Priming the Press and Midline):
:20 Hollow Hold
Specific Prep
2 Sets: Empty, Then Light Loads
5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)
5 Tempo Push-Ups (:02 down)
Loading Notes
• Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
• Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
• Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Goals: Every station completed in under :45
Stimulus: Midline, Quad Stamina
RPE: 8/10
Primary Objective: Consistent paces and set sizes on every movement across all four rounds.
Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.
Level 2:
16:00 EMOM
Minute 1: 15/11 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups or 15 Weighted Sit-Ups, Medball 20/14lb (9/6kg)
Minute 4: Rest
Level 1:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 12/10 Elevated Push-Ups
Minute 3: 20 AbMat Sit-Ups
Minute 4: Rest
Masters 55+:
16:00 EMOM
Minute 1: 12/9 Calorie Bike
Minute 2: 15/12 Push-Ups
Minute 3: 15 GHD Sit-Ups at partial range or 15 Weighted Sit-Ups, Medball 14/10lb (6/4kg)
Minute 4: Rest
Competitor:
16:00 EMOM
Minute 1: 18/14 Calorie Bike
Minute 2: 25/20 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Hotel Gym / Travel:
16:00 EMOM
Minute 1: :45 @ 8/10 Effort Bike or Treadmill
Minute 2: 20/15 Push-Ups
Minute 3: 20 Weighted Sit-Ups, Dumbbell 25/15lb (12/7kg)
Minute 4: Rest
Big Class Option:
Start athletes in a waterfall or on different stations to allow for use of the bike and GHD. Alternatively sub the GHD for the next best alternative.
For Quality:
3 Sets:
:30/:30 Doorframe or Rack Pec Stretch
:20 Extended Plank Reverse Bridge
10 Thoracic Extensions over Foam Roller
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
For Time
7 Rounds
7 Sumo Deadlift High Pull@95/65
7 Power Snatches
7 Overhead Squats
5 Min EMOM:
Every minute:
1 Power Clean @135/95
1 Front Squat
1 Jerk
ADD 1 Rep to each movement each minute.
rest 2 min
For time:
400 M Row
40 Air Squats
300 M Row
30 Air Squats
200 M Row
20 Air Squats
100 M Row
10 Air Squats
