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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

Monday - January 21, 2019 - Team WOD: "Hundo P"

Billy Brown

For time:

100 Wall Balls, 20/14 lbs

100 Box Jumps, 30/24 in

Handstand Walk, 100 ft

100 Row Calories

This workout is going to be a long, slow, trudge to the finish. Lucky, you've got someone to share the load with! Find a buddy and split the reps however you want.

Plan on starting out big and settling into a pace after the first few sets of Wall Balls. Be careful on the pace in the first two movements; going too fast may jack your heart rates up too high for the Handstand Walk (or bear crawl, don't panic), so think about your pacing and desired work sets ahead of time to stay under the red line.

Box Jumps should be performed at a steady pace. These are higher than we normally jump, so it will end up being a lot harder after the first 100 Wall Balls. Keep your shoulders and arms relaxed for the inversion work next. The last Row is where you can GO for it. It's the last part of the WOD, so give it everything you've got. I want you falling off the rowers today :)

-Coach Billy

Thursday - January 17, 2019 "50 Foot Grocery Carry

Billy Brown

Max Effort 50-foot Farmer’s Carry

We just did this six or eight weeks ago, so for most of us this is going to be a great opportunity to retest! For the rest of you, it will be your first chance to establish a one rep max Farmer Carry.

Plus, with our emphasis being on squatting this month, and all of the overhead we have done thus far this week, this will be a fun way to change it up!

And, we’ve got a fun little core finisher prepared! The tree is only as strong as its trunk!

-David & Nick

Wednesday - January 16, 2019 "Cindy-rella"

Billy Brown

5 Pull-ups
10 Push-ups
15 Air Squats
12 rounds


Cindy is a quintessential benchmark for body-weight conditioning in the CrossFit world. The effort is 20 min., and usually turns into a mind game of staying mentally engaged and on a certain pace to complete a desired number of rounds. Today’s workout incorporates Cindy’s movements, but in a task-priority environment instead.

The workout is 12 rounds for time. What this does is change the focus of the workout from a pacing exercise to an effort that has more of a tangible end in sight. For those who have done Cindy before, it will be a good way to hit the same movements with an entirely different stimulus.

Pace the first third of the workout at around a 75 percent, the second third at around an 85 percent, and the last third at 90+ percent. By pacing the first portion, athletes will ensure they won’t reach failure or detrimental fatigue on the Push-ups, which is usually the portion that bottlenecks most people.

The Pull-ups are a small volume, so they will likely be unbroken throughout. Push-ups will range, but should ideally be performed in 1-2 sets in the first half, and may be done in 2-3 sets for the last half. The Air Squats are all about staying at a pace and performing reps continuously.

The number of rounds people are completing today should be a little over half of what your regular Cindy score is (if they have done it before). Shoot for finishing times within the 12-15-minute range, with your Competitors and your Cindy ninjas finishing under/around 10 min.

Tuesday - January 15, 2019 "Two-fer"

Billy Brown

Odd min.: Run 200 m
Even min.: 12 DB Slams (40/25 lb.)
4 rounds

Rest 2 min.

Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m
4 rounds

After some heavy posterior loading yesterday, today you’ll perform two couplets of running mixed with leg-driven, lightly-loaded upper-body work in both pressing and pulling. The scheme for both couplets is interval-style: within one minute, perform a 200-m Run, within the other minute, perform a DB or BB movement. Switch back and forth between the two intervals until athletes have completed 4 rounds of each couplet. This comes out to a total of 8 min. for couplet 1, a 2-min. break, and then another 8 min. for couplet 2.

Shoot for about 1 minute for the 200m runs. If you can’t get back in within a minute, scale the distance so you can get your reps with the lifts!


Monday - January 14, 2019 "This is Sa-Squat-ch Country"

Billy Brown

Sasquatch. As in bigfoot. Come on.

Back Squat
3-3-3-3-3

*Optional Finisher: Bodyweight Back Squat Test. Athletes have 1 attempt (no re-racking the bar) at max repetitions of Back Squats at their body weight.

Coach Billy’s jeans are getting a little loose, so we’re going to start the week off with some booty builders: five rounds of 3 back squats, followed by an optional (but highly encouraged) finisher of max rep unbroken squats with your bodyweight. Hopefully you’ve shed a few of those holiday pounds in the last few weeks. If bodyweight is too heavy, lower the weight to one you can do around 30 times without re-racking the weight.

Friday - January 18, 2019 "Christine"

Billy Brown

“Christine”

3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight

21 Box Jumps, 20 in

Benchmark workout this Friday! We have a lifting/jumping/monostructural effort that is heavily posterior based. This benchmark is highly metabolic and will get you breathing hard and leave you nowhere to hide! The compounding fatigue of the Row into the moderately loaded Deadlifts into the Box Jumps will leave your legs fried at the end :)


Friday - January 11, 2019 "Do U Even Lift"

Billy Brown

Lifting: Bench Press and Bent Over Rows

Bench Press 5-5-5-5-5, using heaviest weight per set, superset with

Bent Over Row 5-5-5-5-5, using heaviest weight per set

YAAAAASSSSSSSSS.

Bench day, bro! After such a leg-heavy week, it's time to crank the tunes, grab a partner, and throw some weight around!

For the Bench Press, shoot for around 75-80 percent of your one-rep max. For the Bent Over Row, people can generally Bench Press15-25 percent more than their Bent Over Row. Use these guidelines when targeting weights today.

If you're new to these movements, use today to get some time under tension with a moderate to heavy load. And ask your coach to put some metal on Spotify ;)

Thursday - January 10, 2019 "Sandbag Cindy...aka Sandy"

Billy Brown

In a team of 3 (taking turns)

AMRAP 30 mins

45 Sandbag Carries, 100

ft then in the remaining time,

AMRAP of: 5 Pull-ups 10 Push-ups 15 Air Squats (rounds of Cindy)

Ideally, pick a team of equal strength and ability. Team member A will carry sandbag down and back, team member 2..., team member 3.... Continue until 45 carries have been completed. Then, with remaining time, AMRAP Cindy. Each member will complete 1 full round at a time. 

Because there is so much prescribed rest time(as in any you go/I go partner WOD) challenge yourself to go unbroken on every carry! You can carry more than you think! In the same manner, go as unbroken as possible on Cindy. 

Score: Rounds and reps of Cindy

As always...HAVE FUN!

Wednesday - January 9, 2019 "Hoppin' Mad"

Billy Brown

For time:

30 Double Unders

30 Single Arm Dumbbell Overhead Squats, 50/35 lbs

Med Ball Run, 20/14 lbs, 200 m

35 Double Unders

After some heavy leg stimuli the past two days, we have a light Squat mixed with jumping and running to help break up the soreness. The workout is comprised of an ascending rep scheme of Double-unders and SA DB OHS, which are counted as 1 rep per arm. Feel free to break up your reps however you want, just so long as an equal number is performed on each side throughout the entire workout.

In between each round is a MB Run, in which the ball can be held anywhere on the body—at the chest, at the side, on the shoulder, etc. There are only Runs between each round, NOT at the end (a total of 4).

Shoot for finishing this bad boy in 20 minutes or less!

Tuesday - January 8, 2019 "Snatchtacular"

Billy Brown

AMRAP 10 mins: Power Snatches, Handstand Push-ups and Hip Extensions

Complete as many rounds as possible in 10 mins of:

max rep Power Snatches, 80% 1RM

12 Handstand Push-ups

24 Hip Extensions

Today’s triplet is a combo of barbell and gymnastics. The barbell portion is programmed off of a max lift you hit during TODAY'S session (not your all time best).

The first movement is a max set Power Snatches, in which you'll perform as many reps as possible at a certain weight without setting the bar down. It is considered a terminated set if the bar drops or the athlete re-grips at the ground. Power Snatches will tax the posterior chain and pull. HSPU will predominantly tax the press and upper back. Hip Extensions will give the shoulders a chance to relax, but will fatigue the lower body and posterior right before athletes go back into the next max set of Power Snatches! Woof!

If the GHD machines are taken up, perform Russian Swings for Rx’d (32/24 kg), and if you need to, scale down to good mornings with a plate.

Shoot to finish this workout in 10 minutes. First person to tell Coach Billy why this is funny gets a pack of Cake Pops :)

Monday - January 7, 2019 "Monday Midline Madness"

Billy Brown

3 rounds for time of:

30 Dumbbell Box Step-ups, 65/45 lbs

15 Alternating Turkish Get-ups, 65/45 lbs

30 Assault Bike Calories

Today’s workout is a 3-round triplet that will heavily tax the posterior chain and work some functional movement with the Turkish Get Ups (TGU). Step-ups will tax the legs, bike/row will tax the legs and lungs, and your lungs and legs will get bit of time to rest while you perform the TGUs, which need a bit more slow control to execute.

The TGU has a ton of benefits: shoulder and midline stability, cross-lateralization, and coordination. Besides, it's just plain fun!

Although they're performed “for time” in today’s workout, we still want these movements looking controlled, so we are going to give a good amount of time within the Prep to review this movement and to warm up the Step-up loading.

Step-ups are done with two DBs held at the sides. The TGU is done with one of the two DBs. For the TGU, arms and reps are alternated at the bottom of each rep (the lying position).

Step-up load should be moderate—something with which you can perform sets of 8-10. These do not need to be performed as alternating, just so long as an equal number of reps are performed on each leg.

For the TGU, choose a load with which you can perform 3-4 in a row, rest for 10-15 sec., then get back at it.

Shoot for finishing times between 15-20 min.

Friday - January 4, 2019

Billy Brown

3 rounds for time of:

R Arm Kettlebell Overhead Carry, 32/24 kg, 100 m

9 R Arm Kettlebell Split Squats, 32/24 kg

3 Legless Rope Climbs L Arm Kettlebell Overhead Carry, 32/24 kg, 100 m

9 L Arm Kettlebell Split Squats, 32/24 kg

After all the stongman work yesterday, we're going with some good old-fashioned overhead work. Pick a kettlebell that's light enough for you to do the carries and the split squats unbroken. And we only have 2 good ropes, so we'll be subbing in a pullup variant for the rope climbs until we snag our new ropes (feel free to bug Billy about ponying up the $$$).

Thursday - January 3, 2019

Billy Brown

10 Rounds for Time

50 foot keg carry

50 foot prower push @ body weight

5 Dips

I don't know what you guys did to piss off Nick and David, but we've got a doozy (doozie? doozy.) today! We've got ten rounds of two strongman movements with a 5-rep finisher at the end.

With higher-round WODs like this, I'd normally advise maintaining a good 80% pace throughout. But for this one, treat the sled pushes like a sprint and go HAM! You can take the keg carry at a quick walk, and the dips will naturally slow you down and make you breathe, so go nuts on that prowler! Remember: the faster you push the sled, the sooner you'll be done pushing it :)

Tuesday - January 1, 2019

Chris Cruz

We start out the year this year with a workout Titled: “Choice 2019”

Should you choose the Red Pill:
For Time:
21-15-9
Power Snatch
Pull Up

15-12-9
Power Clean and Jerk
Chest to Bar Pull Up

12-9-6
Thruster
Bar Muscle Up

Should you choose the Blue Pill:
As a team of 2:
For Time:
36-30-24
Thrusters
Pull Ups

30-24-18
Power Clean and Jerk
Chest to Bar Pull Up

24-18-12
Power Snatch
Bar Muscle Up

After each successive progression you are going to increase the weight of the barbell.
Both red and blue pill will take approximately 30 minutes to complete.

Monday - December 31st, 2018

Chris Cruz

With a Partner
Complete as many rounds as possible in 20:18 of:
20 Wall Balls, 20/14 lbs
18 Burpees
20 Deadlifts
18 Pull-ups
20 Wall Balls, 20/14 lbs
18 Push-ups
20 Deadlifts
18 AbMat Sit-ups

Today we celebrate the end of 2018 and prepare with a partner for the start of the new year with a 20 Minute and 18 Second AMRAP. Keep intensity high and switch movements as needed with your partner. We are looking to keep moving quickly with our intensity high through out the working portions of the workout.

Friday - December 28, 2018

Chris Cruz

Overhead Squat 5-3-1-1-1

The goal for today is to go as heavy as possible in all 5 sets. If they PR their 1 rep, great. If not, that is OK, too, as long as they challenge themselves and feel scared before every lift.  This point really needs to be hammered home. Otherwise, some people will end up doing all 5 lifts within 10 minutes and complain of not “feeling” anything. We don’t use percentages often, as we think going by feel for the day makes sense most of the time, but if you have some athletes who are more inclined to do so, and you know they will hit those numbers no matter what, you can give them a target to work toward. Something like 70-75 percent for the 5, 80-85 percent for the 3 and 90+ percent for the 1s.

The 3 should be heavier than the 5 and the sets of 1 should be heavier still. Some people will lift the same load across all sets of 1, while others will aim to increase slightly. Both are OK, as long as these increments are small and all 3 sets are really hard.

Have everyone lift roughly every 4 minutes. This should be enough time to recover between sets. If they need a little more rest during the sets of 1, allow it. This will eat into the Optional Finisher time, but we will leave that up to you to decide.

Wednesday - December 26, 2018

Chris Cruz

Partner Fight Gone Bad
3 rounds for max reps of:
max rep Wall Balls, 20/14 lbs, 10/9 ft, 2 mins
max rep Sumo Deadlift High-pulls, 75/55 lbs, 2 mins
max rep Box Jumps, 24/20 in, 2 mins
max rep Push Press, 75/55 lbs, 2 mins
max rep Row Calories, 2 mins
Rest, 1 min

Today we celebrate boxing day with a “Fight Gone Bad”, though boxing day has absolutely nothing to do with fighting we’re going to roll with the punches due to the name. Today we celebrate a couple of birthdays as well. Make a note that splitting the reps evenly will not provide the stimulus we are looking for, go hard then switch, limit the time there is no one exercising on your team. A good score is 800-900 reps, a great score is 1000+. Let’s get after it!

Tuesday - December 25, 2018

Chris Cruz

For time:
5 Muscle-ups
10 Power Snatches 95/65 lbs
50 Air Squats
4 Muscle-ups
8 Power Snatches, 95/65 lbs
40 Air Squats
3 Muscle-ups
6 Power Snatches, 95/65 lbs
30 Air Squats
2 Muscle-ups
4 Power Snatches, 95/65 lbs
20 Air Squats
1 Muscle-up
2 Power Snatches, 95/65 lbs
10 Air Squats

As an extra special treat for everyone that comes in today. If you complete this in Sub 12 Minutes you’re a winner in more ways than you should know. Merry Christmas everyone.

Monday - December 24, 2018

Chris Cruz

For time:
2 Snatches
4 Walking Lunges
6 Cleans
8 Burpees
10 Thrusters
12 Toes-to-bars
14 Deadlifts
16 Pull-ups
18 Row or Bike Calories
20 Double Unders
22 AbMat Sit-ups
24 Wall Balls

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed

Today is a fun chipper as we celebrate Christmas Eve, this is a long drawn out grind but should be a fun one. Pick your favorite partner and get ready for some sweaty fun.