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and knowledge unsurpassed in the industry. Get to know us.
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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
2:00 Cardio Choice
-
2 x
:20 Dead-Hang + Active Hang
8 Scapular Pull-Ups
10 Glute Bridge Hold w/ :02 squeeze at top
-
2 x
5/5 Kettlebell Windmill, Light
:20 Hollow Hold
Specific Warm-Up and Skill Prep
2 x
6/6 Single Arm Dumbbell Z-Press, Light (Reinforcing vertical torso and full lock-out overhead)
8 Dumbbell Box Step-Overs, Light (4/4, controlled step and drive)
-
2 x
8 Dual Kettlebell Alternating Gorilla Row, Light (4/4, focus on flat back and active hinge)
8 Dual Kettlebell Deadlift, Light (Controlled descent, full hip extension at top)
:20 Plank Hold (Reinforce braced midline, no hip sag)
2 Sets:
4/4 Single Arm Dumbbell Z-Press @ starting load
6/6 Dumbbell Box Step-Overs @ starting load
5/5 Dual Kettlebell Alternating Gorilla Row @ starting load
6 Dual Kettlebell Deadlift @ starting load
:20 Plank Hold
Use this to confirm all working loads before "The Channel" begins.
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest
Dumbbells (Z-Press): 35/25lb (15/12kg) suggested starting point
Dumbbells (Box Step-Overs): 35/25lb (15/12kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 53/35lb (24/16kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Score = Load (record working loads for each movement)
Goals: Get Big
Stimulus: Bodybuilding EMOM
RPE: 7/10
Primary Objective: Maintain consistent, high-quality reps across all five rounds on every movement; this is a quality session, not a race against the clock.
Secondary Objective: Consistent loading across with unbroken reps.
Level 2:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Level 1:
Min 1: 6/6 Single Arm Dumbbell Seated Press
Min 2: 12 Single Dumbbell Box Step-Ups (6/6)
Min 3: 12 Single Kettlebell Row (6/6)
Min 4: 12 Dual Kettlebell or Dumbbell Romanian Deadlift
Min 5: :30 Plank Hold
Min 6: Rest
Dumbbells: 15/10lb (7/4.5kg) suggested starting point
Kettlebell: 35/26lb (16/12kg) suggested starting point
Masters 55+:
Dumbbells (Z-Press): 25/15lb (12/7kg) suggested starting point
Dumbbells (Box Step-Overs): 25/15lb (12/7kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 35/26lb (16/12kg) suggested starting point
Kettlebells (Deadlift): 2 x 53/35lb (24/16kg) suggested starting point
Competitor:
Dumbbells (Z-Press): 50/35lb (22.5/15kg) suggested starting point
Dumbbells (Box Step-Overs): 50/35lb (22.5/15kg) suggested starting point
Kettlebells (Gorilla Row): 2 x 70/53lb (32/24kg) suggested starting point
Kettlebells (Deadlift): 2 x 70/53lb (32/24kg) suggested starting point
Hotel Gym / Travel:
As prescribed, Choice on KBs or DBs
For Completion:
12:00 AMRAP
5/5 Bent Knee Iron Cross Stretch w/ 2s Hold
:30 Glute Bridge Hold (Focus Belly Breathing)
8 Mini Band Front Rack to Overhead
:30/:30 Foam Roll Lats
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold
Choice on Loads.
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
General Warm-Up
2:00 Cardio Choice
-
2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
8 Worlds Greatest Stretch (4/4)
Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets
Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)
Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10
Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.
Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.
Workout Strategy
"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.
Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Level 1:
Max Thrusters
Barbell: 65/45lb (30/20kg)
Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
1:00 AMRAP
12 Toes to Bar
Max Thrusters
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
6 Sets
1:00 AMRAP
10 Hanging Knee Raises or V-Ups
Max Dumbbell Thrusters
Rest 1:00 between sets
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
3 Sets
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Swimmers - Slow, controlled shoulder sweep / Forehead lightly on floor, ribs down / Smooth transitions > range
Adductor Rock - Hips back, spine long / Actively pull into range using inner thigh / Exhale as you sink deeper
Frog Pose - Knees wide, feet comfortable / Length through spine, don’t force depth / Slow nasal breathing
