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2704 Hartnell Avenue Ste G
Redding, CA, 96002

530-605-4661

Welcome to a community that values you for who you are and your fitness level.  We strive to make each workout challenging and yet a pleasurable experience. Increasing GPP (General Physical Preparedness) by improving strength and conditioning, allows us to better enjoy the recreational activities that are abundant in Northern California. Whether your interests lie in: mountain biking, hiking, back-packing, wake boarding, skiing, rock climbing, swimming, running, or just being better at life, CrossFit is the perfect fitness program for you.

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WODs

Friday - November 16, 2018 Fitness Test #5

Billy Brown

Fitness Test #5: The Fast and the Furious

3 rounds for time

15 Burpees

Run 400m

15 Pull-ups

We love this workout for its simplicity and accessibility to most athletes. It is one of the Benchmark Workouts that a lot of people will be able to do Rx’d or ring row. Think Helen—a good old aerobic capacity test.

The goal is to do everything as unbroken as possible, but if you need to break, make your rest short and go back to work! The runs should be done at a solid pace—around 80 percent of your fastest 400-m time, so push the pace, but don’t full-on sprint or you’ll risk burning out…good luck!

Thursday - November 15, 2018

Billy Brown

1 rep max 50-foot Farmer Carry

Take as many attempts as needed. Rest as necessary between sets. The farmer Carry will test your core stability and grip strength. It will also build both! Remember, keep your core tight and your chest high for the entire 50 feet. No hook grip allowed today! -Coach David

Wednesday - November 14, 2018

Billy Brown

For time:

40 Air Squats

10 Kettlebell Turkish Get-ups,35/25

30 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

20 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

10 Air Squats

10 Kettlebell Turkish Get-ups, 35/25

Woohoo, Turkish get-ups! This must be why Turkish coffee is so strong. This is an unusual movement, but it’s fun when you get the sequence down. Remember to keep your eyes on your kettlebell the whole time! Trust me, you do not want to lose track of that bad boy.

In this workout, the Air Squats will be a quad burner and will allow you guys to go fast. This will be the mental break. The TGU will be the mental component of the workout in which you'll need to focus more to maintain balance and good positions.

Aim to perform the Air Squats at a steady pace. Think of each set as one unbroken set. This will help keep your heart rate in check for the TGU. If you jack up your heart rate, it will make keeping the core stable a lot harder during the TGU.

Choose a weight for the TGU with which you can perform each set of 10 while only putting the KB down once or twice to rest. This movement has a lot of cycle time, so it will tax you quite a bit over the course of the workout. Performing the movements with purpose and more efficiently will mean less time under tension with the load overhead.

Taking into account the varied loads and reduced reps for Fitness, try to finish in around 10-12 minutes.

Tuesday - November 13, 2018 Fitness Test #4

Billy Brown

Push-ups: Max Unbroken Reps

One Rep Max Back Squat

Hell yeah. - Coach Billy

We're testing two of the classic movements today! Pushups and back squats are two of the foundations of our fitness, and today, we see where we're at.

The pushups should go pretty quickly. If you don't have at least 10 push-ups, go for kneeling push-ups and track your reps for the next time around.

Take your time warming up for the back squats, you get to go heavy today! Slowly work your way up to the heaviest single rep you can do. If you've been crossfitting for over three months, go for a one-rep max; less than three, go for a three-rep max.

And hey - have fun! We’ve got a lot of metcon action this week, so take advantage of a day to turn the music up and lift!

Monday - November 12, 2018

Billy Brown

Roy

5 rounds for time of:

15 Deadlifts

225/155 lbs 20 Box Jumps

24/20 in 25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

I once asked a veteran friend of mine how he scales a hero wod and he looked me dead in the eyes and said "I don't." Today, we're going hard to honor a man who died in our service. No pacing today. And when it hurts, keep going.

This isn’t just a workout today. It’s something more. Go hard.

Friday - November 9, 2018

Billy Brown

Fitness Test #4: Power Cleans, Pullups, and Double-unders

AMRAP 16 mins: Power Cleans, Pull-ups and Double Unders

Complete as many rounds as possible in 16 mins of:

5 Power Cleans, 155/115 lbs

8 Pull-ups

30 Double Unders

Our fourth Fitness Test is a simple CrossFit triplet and one of our benchmark workouts. A moderately heavy weightlifting movement combined with a gymnastics and monostructural modality. A silent killer. 🙂 The programming goal for this workout is to challenge your fitness (ALL 10 skills!) by setting the reps low enough that you can always go unbroken. The 16-min. timeframe is about 7 minutes longer than you'll really want to work out with this one, which is exactly why it’s 16 min. As per most workouts, this is when the real test begins. So go hard for 16 minutes. Then get a burrito. You earned it.

Thursday - November 8, 2018

Billy Brown


Keg “Chief”

AMRAP 3

3 keg to shoulder 

6 push ups

9 air squats 

Rest 1 minute. Repeat for 5 rounds total.

Here's a classic Hero WOD  with a Strongman twist! The barbell power cleans have been replaced with a keg! 

Go hard and go fast! The only place there is room to rest in in the prescribed minute. Do not rest in the work time! Utilize the minute of rest and try on each AMRAP to match the last. 

The shoulders and midline will begin to fatigue as you progress, so be sure to stay tight! Really focus on you midline!

Wednesday - November 7, 2018

Billy Brown

Fitness Test #3: “FMS”

Every 1 Minute Until Failure:

5 Handstand Push-ups

6 Toes-to-bars

7 Thrusters, 95/65 lbs

This one is a shoulder blaster! FMS stands for “Fudge” My Shoulders, if you were wondering, because you most likely will be saying some variation of that after today…

The intention is for it to be challenging for everyone from the start. There is a huge psychological component in this workout: the little voice in people’s heads telling them they’ve had enough.Do your best to push through the pain. You always have a little more. Aside from that, the strength endurance test of your shoulders is the main challenge.

If you don’t have hand stand pushups, we’ll have you doing barbell push presses, and of course we’ll have adjustments for the thrusters and TTB if you don’t have them.

Tuesday - November 6, 2018

Billy Brown

Fitness Test #2: “The Fast and the Furious”

3 rounds for time of:

15 Burpees

400m Run

15 Pullups

We love this workout for its simplicity and accessibility to most athletes. It is one of the Benchmark Workouts that a lot of people will be able to do Rx’d or even attempt the Competitor’s version. Think Helen—a good old aerobic capacity test.

The goal is to do everything as unbroken as possible, but if you need to break, make your rest short and go back to work! The runs should be done at a solid pace—around 80 percent of your fastest 400-m time, so push the pace, but don’t full-on sprint or you’ll risk burning out…good luck!

Monday - November 5, 2018

Billy Brown

Fitness Test #1: Clean & Jerk & Run

1 Rep Max Clean & Jerk

1 Mile Run

This is the first of our 9 fitness tests! We'll be putting you through Warmup and Workout's 9 standard fitness tests this month, so be sure to hit these workouts and record your times. We'll be going through these again in three to four months to see how much you've progressed!

Today, we're starting out with the basics, one rep max clean and jerk, followed by a bit of rest and a 1-mile run. Per Warmup and Workout:

"We use the Clean and Jerk in Fitness Testing because we think the rate of improvement for the Clean and Jerk is a little faster than the Snatch. People tend to plateau in the Snatch due to the high technical demand of the lift, and newbies generally can’t get under a lot of load due to a range of potential obstacles. We still think testing the Snatch is important, we just don’t use it in our annual strength testing.

The Clean and Jerk test isn’t specified as a Squat Clean, but we strongly encourage athletes to go through a full Squat, as the potential to lift more weight is there if they do.

We use the 1-mile Run, because people are forced to work near their anaerobic/aerobic threshold, making it a battle between slowing down because of the pain, or maintaining a good pace for the whole mile and pushing through that discomfort. This differs from a CrossFit workout in which you have more of an option to rest between movements or rounds. It also just really sucks."

Friday - November 2, 2018

Billy Brown

Deadlift 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

You've done plenty of metconning this week, so it's time to go HEAVY! So heavy, in fact, that we don't want you to do touch-and-go today. Drop the bar, reset, and go again. Try not to take more than an few seconds between each lift, and give yourself a good 3-4 minutes to gather yourself between each set.

It's a lifting day! Open the doors, tell your coach to crank the music, and pull like hell. Have fun!

FINISH HIM:

If you have extra time at the end of the class or you just don’t look sweaty enough, we’ve got a nice little finisher for you:

Odd Minute: 12 Burpees
Even Minute: 20 Air Squats
8min
* Scale reps as needed.

Thursday - November 1, 2018

Billy Brown

Chest Day!


EMOM 10

3 Bench press AHAP

THEN...

For time:

150 dips

The pecs and the glutes are the bodies love muscles! Today were working on our pecs! 

Go as heavy as possible! Make all the sets of bench presses at the same weight and make them a weight that is challenging but no failures. 

Dips can be done on the matador or on rings. To scale up make the dips strict. To scale down the dips, we will use boxes and do toe assisted dips between two boxes. - Coach David

Tuesday - October 30, 2018

Billy Brown

San Francisco Crippler

For time:

30 Back Squats, 1x bodyweight

1 mile run

We would like the main focus to be the Back Squats. If you can't do bodyweight, shoot for something that you can do at least 10 times unbroken. If you need to put the barbell down 2-3 times during the set, that is fine. We are looking to get some adaptation through “moving large loads long distances quickly.” With that in mind, we want you to balance “the large loads” and “quickly” parts. If you go too heavy, they won’t be able to move quickly, and vice versa.

For top athletes, the Squats will take between 1-2 min., and the Run will take anywhere between 7-9 min., making it a 10-12-min. workout. For the majority, it will take a lot longer. We have only allocated 15 min., which is longer than we were hoping for this workout, but we do want you guysto go a little heavier than usual, so we are willing to compromise on the time domain. You're welcome ;)

Wednesday - October 31, 2018

Billy Brown

Zombies vs. Humans

Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups
Human watches

Min. 2: Zombie attempts to catch Human in 100-m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:
Jumping Lunges (reps)
Rowing (meters)

Score = Pull-up reps + Lunge Reps + Row (meters)

Bear with me, because this is gonna be hella fun: partner 1 (Zombie) performs as many Pull-ups as possible in the first minute, while Partner 2 (Human) waits. As soon as the minute is done, they both Run 100 m as fast as possible.The Human will have the advantage because they are fresh and they were waiting at the door for the minute to end. This will mean the Zombie will need to run a little harder to catch them. If they catch them, they both finish the Run, and when the third minute begins, the Human performs 10 Burpees while the Zombie rests. If they didn’t catch them, both people rest until the 5-min. mark. They then switch positions and Partner 2 now becomes the Zombie and performs Pull-ups, while Partner 1 is the Human and waits until the minute is up and then they repeat the whole Running part again. The next round is repeated with Jumping Lunges and the third round is repeated with Rowing. Every 5 min., a new round starts and every 10 min., a new movement starts. There will be a total of 6 100-m Sprints performed for each person.

The next round is repeated with Jumping Lunges and the third round is repeated with Rowing. Every 5 min., a new round starts and every 10 min., a new movement starts. There will be a total of 6 100-m Sprints performed for each person.


Monday - October 29, 2018

Billy Brown

Chipper: Chest-to-bar Pull-ups, Ball Slams, Burpee Jumping Pull-ups and 4 more

For time:

20 Chest-to-bar Pull-ups

30 Ball Slams, 50/35 lbs

30 Burpee Jumping Pull-ups

60 Alternating Dumbbell Snatches

30 Ring Rows

30 Medicine Ball Over-the-Shoulders

30/20 lbs 30 Row Calories

Bad news: there's a ton of movements today. Good news: you only have to do them once! I love me some chippers because when you're done with a movement, you don't have to think about it for the rest of the workout. I have a feeling that'll feel great after the dumbbell snatches.

The key to this workout is consistent movement - during the warmups, try to find a weight for each movement that you can do unbroken. Time cap is 25 minutes, but shoot for sub-20. Have fun, and remember, you only have to do everything once!

Friday - October 26, 2018

Billy Brown

Pause Front Squat : 2-2-2-2

Use the heaviest weight you can for each set and pause at the bottom for 3 seconds. Rest as needed between sets.

Today we are focusing on a single-modality life: the Front Squat. We are mixing it up a little and adding a pause for 3 seconds in the bottom position for sets of 2. This is a really good drill to get stronger and more comfortable at your end range of motion before having to push yourself out of the hole. Work in pairs so you can count the 3 seconds out for each other. Usually if you do it by yourself, that 3 seconds turns into a quick 1 or 2 seconds :)

Thursday - October 25, 2018

Billy Brown

200 Russian KB Swings, 400m Run When You Drop the KB

200 Russian settlebell swings, with a 400m run every time you drop the kettlebell

The bad news? The kettlebell has to be as heavy as possible. The good news? They’re Russian, so you only have to swing up to eye level! Woo-hoo! Oh wait, there’s more bad news: every time you put the kettlebell down, you have to run a quarter mile.

No, wait, don’t skip this workout! Yeah, it’s gonna suck, but it’s a great combo of fast, explosive movement, followed by a steady, restorative run. Shoot for a weight that you can do 25 times unbroken, and use the run time to let your lower back and forearms recover.

Side note: Coach Billy keeps spelling “Russian” as “Russion.” We’re going to get him checked.

Wednesday - October 24, 2018

Billy Brown

AMRAP 24 mins: Rows, Box Jumps and Hang Power Cleans

Complete as many rounds as possible in 24 mins of:

Row, 500 m

21 Box Jumps, 24/20 inches

15 Hang Power Cleans, 135/95 lbs

Lots of hinging today! It's a 24-minute effort of 3 movements that tax similar muscle groups and movement patterns across three different domains, monostructural (row), gymnastic (box jumps), and weightlifting (hang power cleans). It's a long workout today, so consistency is key. Find a pace that you can (barely) maintain throughout the whole movement. And if you feel comfortable, go a little harder.

Tuesday, October 23, 2018

Billy Brown

FT: D-Ball Slams, D-Ball Bear Hug Squats and D Ball Over The Shoulders

For time: 50 D-Ball Slams, 25/15 lbs

50 D-Ball Bear Hug Squats, 25/15 lbs

50 D-Ball Over The Shoulders, 25/15 lbs

Yuuup, three new movements in one WOD! We’ve got slams (kinda), hug squats (awww), and over-the-shoulder tosses (woop). Don’t be fooled by the light weight, that just means that you should go faster. Shoot for 10-15 reps at a time, and try to finish in under 10 minutes.

Note: Since we don’t have D-balls, we’ll be subbing medicine balls and/or dumbbells. No, you won’t be slamming dumbbells on the ground. Because they’re expensive. And because they’d bounce all over the place and shatter your ankles like breadsticks.

Bonus for people who read to the end: We have one 20lb d-ball and one 40-lb d-ball in the Rebel Room, so first-come first serve!

Monday, October 22, 2018

Billy Brown

10 RFT: Over Unders, Alternating Dumbbell Snatches and Medicine Ball Sit-ups

10 rounds for time of:

4 Over-Unders, 24/20 in

6 Alternating Dumbbell Snatches 50/35 lbs

8 Medicine Ball Sit-ups, 20/14 lbs

Monday often brings weekend withdrawals, but our workout today brings some playground elements like jumping and throwing stuff :)

The over unders and snatches are hip intensive with a lot of hinging, which will get your lungs going, but the med ball situps will let you lungs relax (while hammering your midline and shoulder.

Shoot for on round every minute and a half, and try to bang the whole thing out in under 20 minutes.

Have fun!