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
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
30ft (9m) Farmers Carry Walking Lunge
Wall Walk: 10-in
Kettlebell: 53/35lb (24/16kg)
Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Dumbbells (Farmers Carry Lunge): 2 x 50/35lb (22.5/15kg)
Level 2:
Wall Walks: 15-in
Kettlebell: 44/26lb (20/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Level 1:
Wall Walks: 30-in (How to do a Pike Push-Up)
Kettlebell: 35/18lb (16/8kg)
Dumbbells (Bench Press): 2 x 25/15lb (12/7kg)
Farmers Carry Lunge: 2 x 25/15lb (12/7kg)
Masters 55+:
Wall Walks: 2 Wall Walks @ 20-in
Kettlebell: 35/26lb (16/12kg)
Dumbbells (Bench Press): 2 x 35/25lb (15/12kg)
Farmers Carry Lunge: 2 x 35/25lb (15/12kg)
Competitor:
Wall Walk: 10-in
Kettlebell: 70/53lb, 32/24kg
Dumbbells (Bench Press): 2 x 70/50lb (32/22.5kg)
Dumbbells (Farmers Carry Lunge): 2 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
3 Wall Walks
18 American Kettlebell Swings: 53/35lb (24/16kg), or heaviest available
12 Dumbbell Bench Press (single or dual, adjust reps to match intent)
30ft (9m) Farmers Carry Walking Lunge, heaviest dumbbells available
For Quality:
3 Rounds:
5/5 Bird Dog Rows
(light, controlled)
:30/:30 Barbell Forearm Smash
5 Fingertip Curls(Barbell, or light dumbbells - slow & controlled)
For Quality
4 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft (30m) Sandbag Carry
Choice on Loads
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
“LANDON”
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Sub 1000 meter row for 800 meter run.
Sub lower box/ stacked plates for box jumps or box step-ups.
Front Squat Weight can be scaled (135/95), (115/85), (95/65), (45/35).
Sub chest-to-bar pull-ups, kipping pull-ups, or ring-rows for BMU.
Level 2:
Same format and distances
Goal: 15/11+ Cals per Set
Level 1:
300m Run
- Max Calorie Bike or Row
Goal: 12/9+ Cals per Set
Masters 55+:
Same format and distances
Goal: 12/9+ Cals per Set
Competitor:
Same format as Rx
Goal: 22/18+ Cals per Set, push run pace aggressively each set
Hotel Gym / Travel:
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie/Distance on any available cardio machine
Rest 1:00
Teams of two
For Time
5rds of:
12 Clean and Jerk@135/95
12 Syncro Bar facing burpees
24 Wall Ball Shots@20/14
36 Cal Row
rest 1 min after each rd
Clean and Jerks are done, you go I go!
Burpees are done together
Split wall ball and row
