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.
“99 Keys”
9 Min Amrap:
12 Cal Row
24 Alt hang dumbbell snatches@35/25
24 Hand Release Push-ups
Rest 3 mins
9 Min Amrap
12 Dumbbell Box Step overs@24/20-35/25
12 Burpee Box Jump overs@24/20
12 Wall Ball shots@20/14
RX+ 50/35
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
2 Sets:
8 Scapular Pull-Ups
10 Inchworm Push-Ups
-
2 Sets:
:20 Dead-Hang + Active Hang
:20 Hollow Hold
Specific Prep
Burpee Pull-Up Skill Progression:
5 Controlled Burpees (Focus on a tight, fast hip drive to standing before the jump)
5 Jumping Pull-Ups with Slow Descent (Reinforce chin over bar, controlled return)
3-5 Burpee Pull-Ups at easy pace (link the two movements, confirm pull-up modification)
-
2 x
8 Dumbbell Bench Press, Light (Full range of motion, controlled lower, elbows at 45 degrees)
6 Shuttle Runs @ easy pace (Sharp deceleration and change of direction at each cone)
10/8 Calorie Bike @ easy pace (Find a sustainable cadence)
24:00 EMOM:
Minute 1: 6 Burpee Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: 12/9 Calorie Bike
Score = Rounds + Reps Completed
Dumbbells: 50/35lb (22.5/15kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Bike: Any Bike
Goals: Complete each movement in 30-40 seconds
Stimulus: Muscular Endurance / Volume Build
RPE: 6/10
Primary Objective: Complete each minute's work in 30-40 seconds and use the remaining time as genuine recovery before the next movement begins.
Secondary Objective: Maintain consistent rep quality and effort across all six rounds, finishing round six looking the same as round one.
Level 2:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)
Level 1:
Minute 1: 5 Jumping Pull-Up Burpees
Minute 2: 10 Dumbbell Bench Press
Minute 3: 4 Shuttle Runs
Minute 4: 8/6 Calorie Bike
Dumbbells: 25/15lb (12/7kg)
Masters 55+:
Minute 1: 5 Burpee Pull-Ups
Minute 2: 10 Dumbbell Bench Press
Minute 3: 5 Shuttle Runs
Minute 4: 10/8 Calorie Bike
Dumbbells: 35/25lb (15/12kg)
Competitor:
Minute 1: 8 Burpee Chest to Bar Pull-Ups
Minute 2: 14 Dumbbell Bench Press
Minute 3: 8 Shuttle Runs
Minute 4: 15/12 Calorie Bike
Dumbbells: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Minute 1: 6 Burpee Pull-Ups or Jumping Pull-Ups
Minute 2: 12 Dumbbell Bench Press
Minute 3: 6 Shuttle Runs
Minute 4: :40 Jump Rope or :40 High Knees
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
8-10 Dual Dumbbell Skull Crushers
+
10-12 Dual Dumbbell Hex Press
Rest :30
8-10 Dual Dumbbell Bicep Curls
+
Max Ring Row Chest Hold at challenging position
Rest 1:00 between sets
For Quality:
12:00 AMRAP
:30/:30 Doorway Pec Stretch
8 Banded Pull-Aparts
:30 Child's Pose
5/5 Bent Knee Iron Cross Stretch with 2s Hold
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
General Warm-Up
1:30 Row
:15 Passive Hang + :15 Active Hang
5/5 Single Leg Crossbody Romanian Deadlift (light)
5/5 Single Arm Upright Row (light)
5/5 Single Arm Dumbbell Strict Press (light)
:10 Hollow Rock + :10 Hollow Hold
:10 Arch Rock + :10 Arch Hold
-
@ Warm-Up Loads
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Dumbbell Hang Muscle Snatch
3/3 Single Arm Dumbbell Burpee
3/3 Single Arm Dumbbell Devils Press
Specific Prep
2 x
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
4-6 Elevator Toes to Bar / Toes to Target / Alt Toes to Bar or Toes to Target (Building progression towards working modifications)
-
Then build to working load on Power Snatch and Get to Working Modification for Toes to Bar
Loading Notes
• Reps are not touch and go today; reset the bar on the floor and reestablish position on every single.
• Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
• Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Score = Sum Total Time
Dumbbell: 50/35lb (22.5/15kg)
Goals: 2:00 per set
Stimulus: Interval Conditioning / Movement Density
RPE: 8.5/10
Primary Objective: Hold ~2:00 per set across all four intervals with at least :55 of rest each round.
Secondary Objective: Keep the devil's press moving continuously, no long stares at the dumbbell.
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Level 1:
Every 3:00 x 4 Sets
9/7 Calorie Row
8 Single Arm Devils Press (4/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (5/arm)
6 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb (15/12kg)
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Single Arm Devils Press (5/arm)
10 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
Every 3:00 x 4 Sets
1:00 @ 8/10 Effort Bike or Treadmill
8 Single Arm Devils Press (5/arm)
8 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb (22.5/15kg)
For Quality
3 Sets:
:20 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:15/:15 Banded Clamshell Hold (Top)
For Quality
3 Sets:
:45 Weighted Forearm Plank
