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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 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
General Warm-Up
2 x
1:00 Row
10 Banded Pass Throughs
5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers)
10 Russian Kettlebell Swings
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
Bench Press working at 65-70% of 1RM. Set the scapulae before each set, keep the bar path consistent, and control the descent. This is a density block, not a max effort; the load should feel challenging but allow for unbroken sets and a strong position from rep one through rep eight on both movements. Bent over barbell row is suggested at 135/95lb (61/43kg); athletes should select a load that allows for a consistent torso angle and a strong lat finish on every rep without the lower back rounding or the hips rising.
Modifications:
Level 1: Reduce bench press percentage to 60% or work to a comfortable load that allows for quality mechanics; use dual dumbbell bent over row or chest supported rows if barbell positioning is a limiting factor.
Hotel Gym / Travel: Dumbbell bench press for the pressing minute and dual dumbbell or single arm bent over row for the pulling minute, building across sets to the heaviest load that maintains quality positioning.
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before "Mysterio" begins.
“SHINNERS”
AMRAP (with a Partner) in 25 minutes
30 Burpees
1,000 meter Row
30 Kettlebell Swings (70/53 lb)
On a 25-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work in the order written, as a team. One person works at a time. Split all work however desired.
Level 2:
2 Wall Walks
8 American Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
Level 1:
2 Wall Walks
8 Russian Kettlebell Swings
8/6 Calorie Row
Kettlebell: 35/26lb (16/12kg)
Wall Walk: 30-in From Wall
Masters 55+:
2 Wall Walks
8 Russian Kettlebell Swings
10/8 Calorie Row
Kettlebell: 44/26lb (20/12kg)
Wall Walk: 20-in From Wall
For Completion:
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
(slow, controlled)
:30/:30 Elevated Active Pigeon Pose
For time:
4 Rds
100M Run
12 Dumbbell thrusters@35/25
100M Run
12 Dumbbell Deadlifts
100 M Run
12 Box Jump Overs @24/20
100 M Run
12 Alt Dumbbell Snatches
rest 1:30 after each rd
Two Dumbbell's for thrusters and Deadlifts
One for Alternating Snatches
RX+ 50/35
Power Snatch@95/65 -sub for Dumbbell
General Warm-Up
2:00 Cardio Choice
10 Arm Circles Forward and Backward
5 Inchworm to Hollow Hold
10 Scapular Push-Ups
8/8 Fire Hydrants
10 Air Squats
50 Single Unders
Specific Prep
2 Sets, Building to Working Loads
5 Push-Ups (full range, controlled descent)
5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)
:30 Jump Rope Practice
1 Sets at Working Loads
10/7 Push-Ups
10 Wall Balls
30 Double Unders or 50 Single Unders
Use this to confirm wall ball load and double under strategy before "Hobgoblin" begins.
For Time:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Score = Sum Total Time
Goals: Complete each set in 1:45-2:15
Stimulus: Push Interference
RPE: 8/10
Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.
Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.
Level 2:
Every 3:00 x 6 Sets
12/8 Push-Ups
15 Wall Balls
35 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Level 1:
Every 3:00 x 6 Sets
10 Push-Ups (from knees if needed)
12 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4kg), 9/8ft
Masters 55+:
Every 3:00 x 6 Sets
10/8 Push-Ups
12 Wall Balls
40 Double Unders or 80 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft
Competitor:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg)
Push-Ups: Strict, chest to deck, no snaking
Hotel Gym / Travel:
Every 3:00 x 6 Sets
15/10 Push-Ups
10 Dumbbell Thrusters
50 Double Unders or 100 Single Unders
Dumbbells: 35/25lb (15/12kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
