Brian O’Conner


Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)

P6 CrossFit – CrossFit

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1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2 Sets

15 Pass Through (PVC)

5 Overhead Squats (PVC)

5 Kettlebell Sumo Deadlift high pulls (light/moderate)

4. Workout Prep

1 set (moderate/fast)

150m Run

5 Overhead Squats (at workout weight)

5 Sumo Deadlift high pulls (at workout weight)

Brian O’Conner (Time)


5 rounds:

Run 800 meters

25 overhead squats (75/55)

25 sumo deadlift high pulls (75/55)


5 rounds:

Run 600 meters

25 overhead squats (55/35)

25 sumo deadlift high pulls (55/35)

The SCALING aim is to keep the run under 5 minutes and use weights you can do in big sets.

Scaling option to finish near the target score:


Target Time: 35-40 minutes

Time Cap: 40 Minutes


This triplet is deceiving and will sneak up on you in rounds 2-3 as the volume compounds.

We want to work mental toughness in this workout as the barbell is light enough to hang onto for bigger sets, if we have the fortitude to move with quality and not drop the bar.


Run: Let’s aim to push this 800m a little faster than we typically would. The Overhead squat number is large, but the weight is light enough that we can keep a steady pace after a faster run to begin immediately moving on.

Overhead Squats: These should be light! You should be able to do all rounds in 1-2 sets. If you have to break into 3 sets then drop the weight

Sumo Deadlift high pull: this is everyone’s favorite movement! (Said no one ever)… Be disciplined with your midline keeping your core braced and back straight. Stay powerful with your hip drive allowing your arms to work minimally as they finish each pull for the rep. We’d like you to do sets of 6-7+ consistently.

Muscle Up Skill

5 Sets

Every 2:00

7/5 Muscle Ups (Unbroken)


5 Sets

Every 2:00

5/3 Muscle Ups (Unbroken)

The Scaling aim is for you to be comfortable and challenged with your rep count of muscle ups each round

Score is the total number of muscle ups. We want you to pick a number you can stick with unbroken!


This is the last piece in our progression to improve our muscle up capacity. If you need to perform this fresh (before the metcon), to keep unbroken, then do that.


Muscle Up: Stay unbroken! Be efficient and really work on smooth reps. No chicken winging! Bump down the reps if needed


3 Sets

10 Barbell Bent Over Row (Heavy weight – not max set)

0:30 GHD SIt Up Parallel Hold + 10 GHD sit ups (Hold your body at parallel for 30 seconds and then begin the sit ups)

12 weighted barbell Hip extensions (Heavy)

12 Single Leg Barbell RDLs (moderate)

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


CrossFit Level 1 Certification



My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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