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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 Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar
Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
25min EMOM
1: 12 Cal Bike/Row
2: 10 Burpee to plate
3: 12 Dumbbell thrusters@35/25
4: 10 Pull-ups
5: Rest
General Prep
2 Sets:
:45 Row
5 Inchworm Push-Ups
10 Down Dog Toe Touches
:45 Ski
5/5 Single Arm Overhead Reverse Lunge
Turkish Get-Up Specifics
Practice unweighted or with a light dumbbell. Move deliberately through each position and pause at each position both on the way up and the way down. Practice with each arm.
Then
1 Partial Wall Walk + 1 Full Wall Walk
1/1 Turkish Get-Up at working loads
Use this to confirm kettlebell load and wall walk standard before "Box-To-Box" begins.
40:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 15/12 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in from Wall
Score = Completed Rounds (40 total)
Goals: Complete each station sub :45
Stimulus: Stamina, Stability, Aerobic Endurance
RPE: 7/10
Primary Objective: Maintain consistent, repeatable output across all 10 rounds, completing each station sub :45 with 10-15 seconds of transition and recovery before the next minute begins.
Secondary Objective: Use the Turkish Get-Up minute as active recovery, moving through each position with intention to bring the heart rate down before returning to machine work.
Level 2:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 3 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 44/26lb, 20/12kg
Wall Walk: 15in from Wall
Level 1:
40:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 10/8 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 26/18lb, 12/8kg
Wall Walk: 30in from Wall
Masters 55+:
40:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 2 Wall Walks
Minute 3: 12/9 Calorie Ski
Minute 4: 1/1 Turkish Get-Up
Kettlebell: 35/18lb, 16/8kg
Wall Walk: 20in from Wall
Competitor
Online Semifinals
Hotel Gym / Travel:
40:00 EMOM
Minute 1: :45 Machine of Choice
Minute 2: 3 Wall Walks or 5 Inchworm to Downward Dog
Minute 3: :45 Machine of Choice
Minute 4: 1/1 Turkish Get-Up
Kettlebell or Dumbbell: at challenging load
