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.
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
20 Min Amrap:
200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
6/6 Thread the Needle to Thoracic Rotations
:30 Dead-Bug
:20 Extended Reverse Plank Bridge
-
2 Sets
5 Inchworm Push-Ups
:20 Hollow Hold
5/5 Kettlebell Windmills @ Light Load
5/5 Single Arm Kettlebell Strict Press @ Light Load
Specific Prep
12/9 Calorie Row (Building to Working Pace)
5/5 Half Kneeling Kettlebell Press
3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load
8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)
8 Renegade Rows @ Light Load (Hips Square, No Rocking)
5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)
12:00 EMOM (4 Sets / Each)
Minute 1: 1/1 Turkish Get-Up
Minute 2: 8/8 Landmine Trunk Rotations
Minute 3: 16 Renegade Rows
Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.
• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.
• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.
For Reps
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Score = Reps
Kettlebell: 53/35lb (24/16kg)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps
Stimulus: Midline and Pulling Capacity
RPE: 8/10
Primary Objective: Repeat the same numbers or better across all three sets.
Secondary Objective: Move for the full minute on every station, no early stops.
Level 2:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range)
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
3 Sets:
1:00 Row
Rest :30
1:00 AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/18lb (16/8kg)
-
Masters 55+:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/26lb (16/12kg)
-
Competitor:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 70/53lb (32/24kg)
-
Hotel Gym / Travel:
3 Sets:
1:00 Cardio Choice
Rest :30
1:00 AbMat Sit-Ups or V-Ups
Rest :30
1:00 Single Arm Dumbbell Clean and Press
Rest :30
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Option:
3 Sets:
1:00 Row
:15 Transition
1:00 GHD Sit-Ups
:15 Transition
1:00 Single Arm Kettlebell Clean and Press
Rest 2:00 b/t Sets
Kettlebell: 53/35lb, 24/16kg
This will allow a 1:00 delay and 5 groups.
For Quality:
3 Sets
6 Quadruped Hip Cars / side
:45 Seated Forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
