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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

Tuesday - January 16, 2018

Chris Cruz

Team up Tuesday
50-40-30-20-10
Russian KB Swings
Burpee Box Jump Overs
Double Unders

RX+
70/53 KB
30/24 Box
100-80-60-40-20
Double Unders

RX
70/53 KB
24/20 Box
Double Unders

Intermediate
53/35 KB
24/20 Box (Step Up and Overs OK)
Double Under Attemps

Scaled
35/25 KB
20/18 Box (Step Up and Overs OK)
Single Unders/Double Under Attemps

Read More

Friday - January 12, 2018

Chris Cruz

Open workout - 11.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

 

Thursday - January 10, 2018

Chris Cruz

RX+
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 55/45
Burpees

RX
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 50/35
Burpees

Intermediate
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters 35/25
Burpees

Scaled
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters 25/15
Burpees

Read More

Wednesday - January 10, 2018

Chris Cruz

RX+
Run 800m
21 Deficit HSPU 4"/2"
21 Chest To Bar Pull Ups
Run 400m
15 Deficit HSPU 4"/2"
15 Chest To Bar Pull Ups
Run 200m
9 Deficit HSPU 4"/2"
9 Chest To Bar Pull Ups

RX
Run 800m
21 HSPU
21 Pull Ups
Run 400m
15 HSPU
15 Pull Ups
Run 200m
9 HSPU
9 Pull Ups

Intermediate
Run 800m
21 HSPU
21 Pull Ups
Run 400m
15 HSPU
15 Pull Ups
Run 200m
9 HSPU
9 Pull Ups

Scaled
Run 800m
21 Box Pike Push Ups
21 Jumping Pull Ups
Run 400m
15 Box Pike Push Ups
15 Jumping Pull Ups
Run 200m
9 Box Pike Push Ups
9 Jumping Pull Ups

Read More

Tuesday - January 9. 2018

Chris Cruz

RX+
Team Up Tuesday
50-40-30-20-10
Toes to bar
Power Cleans 155/105
Box Jumps 30/24

RX
Team Up Tuesday
50-40-30-20-10
Toes to bar
Power Cleans 135/95
Box Jumps 24/20

Intermediate
Team Up Tuesday
40-32-24-16-8
Toes to bar
Power Cleans 95/65
Box Jumps 24/20

Scaled
Team Up Tuesday
30-24-18-12-6
Toes to eh
Power Cleans 75/55
Box Jumps 20/18

Read More

Friday - January 5, 2018

Chris Cruz

Open Workout 11.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Scaled MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)

Scaled WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)

Read More

Thursday - January 4, 2018

Chris Cruz

RX+
AMRAP 15
10 Alternating DB Snatches 55/45
10 OH DB Squats (Left Arm) 55/45
10 Alternating DB Snatches 55/45
10 OH DB Squats (Right Arm) 55/45

RX
AMRAP 15
10 Alternating DB Snatches 50/35
10 OH DB Squats (Left Arm) 50/35
10 Alternating DB Snatches 50/35
10 OH DB Squats (Right Arm) 50/35

Intermediate
AMRAP 15
10 Alternating DB Snatches 45/25
10 OH DB Squats (Left Arm) 45/25
10 Alternating DB Snatches 45/25
10 OH DB Squats (Right Arm) 45/25

Scaled
AMRAP 15
10 Alternating DB Snatches 25/15
10 OH DB Squats (Left Arm) 25/15
10 Alternating DB Snatches 25/15
10 OH DB Squats (Right Arm) 25/15

Read More

Tuesday - January 2, 2018

Chris Cruz

RX+
5 Rounds for Time
400m Partner Run
40 Toes to Bar
30 Pull Ups
20 Chest To Bar Pull Ups
10 Bar MUPs

RX
4 Rounds for Time
400m Partner Run
40 Toes to Bar
30 Pull Ups
20 Chest To Bar Pull Ups
10 Bar MUPs

Intermediate
3 Rounds for Time
400m Partner Run
40 Toes to Bar
30 Pull Ups
20 Chest To Bar Pull Ups
10 Bar MUPs or Jumping Bar MUPs

Scaled
3 Rounds for Time
400m Partner Run
40 Toes to Eh
30 Pull Ups or Jumping Pull Ups
20 Chest To Bar Pull Ups or Jumping Chest To Bar Pull Ups
10 Bar MUPs or Jumping Bar MUPs

Read More

Friday - December 29, 2017

Chris Cruz

Open workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Immediately into:

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

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Thursday - December 28, 2017

Chris Cruz

RX+
10-9-8-7-6-5-4-3-2-1
Power Cleans 185/135
Toes to Bar
Box Jumps 30/24

RX
10-9-8-7-6-5-4-3-2-1
Power Cleans 135/95
Toes to Bar
Box Jumps 24/20

Intermediate
10-9-8-7-6-5-4-3-2-1
Power Cleans 95/65
Toes to Bar
Box Jumps 24/20

Scaled
10-9-8-7-6-5-4-3-2-1
Power Cleans 75/55
Toes to Eh
Box Jumps/Step Ups 20/18

Read More

Tuesday - December 26, 2017

Chris Cruz

RX+
AMRAP 17
30 Partner Burpees
30 Squat Snatches 135/95
30 Partner Burpees
30 Squat Cleans 155/105
30 Partner Burpees
30 Thrusters 185/135

RX
AMRAP 17
30 Partner Burpees
30 Squat Snatches 95/65
30 Partner Burpees
30 Squat Cleans 135/95
30 Partner Burpees
30 Thrusters 155/105

Intermediate
AMRAP 17
30 Partner Burpees
30 Squat Snatches 75/55
30 Partner Burpees
30 Squat Cleans 95/65
30 Partner Burpees
30 Thrusters 135/95

Scaled
AMRAP 17
30 Partner Burpees
30 Squat Snatches 45/35
30 Partner Burpees
30 Squat Cleans 75/55
30 Partner Burpees
30 Thrusters 95/65

Read More

Friday - December 22, 2017

Chris Cruz

RX+|RX|Intermediate| 
15.2/14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats 95/65
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats 95/65
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats 95/65
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled:
Men
65-lb. overhead squats Chin-over-bar pull-ups
 
Women
45-lb. overhead squats Jumping chest-to-bar pull-ups

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Thursday - December 21, 2017

Chris Cruz

RX+
For Time:
400m Buy In Each Round
21-15-9
DB Thruster 55/45
Burpee
Toes To Bar

RX
For Time:
400m Buy In Each Round
21-15-9
DB Thruster 50/35
Burpee
Toes To Bar

Intermediate
For Time:
400m Buy In Each Round
21-15-9
DB Thruster 45/25
Burpee
Toes To Bar

Scaled
For Time:
200m Buy In Each Round
21-15-9
DB Thruster 25/15
Burpee
Toes to eh

Read More

Tuesday - December 19, 2017

Chris Cruz

Team Up Tuesday
RX+
For Time
150 Wallballs 20/14

Then

Partner Double 17.1
20-40-60-80-100
DB Snatches 50/35
30 Burpee Box Jumps Between Rounds

Team Up Tuesday
RX
For Time
100 Wallballs 20/14

Then

Partner 17.1
10-20-30-40-50
DB Snatches 50/35
15 Burpee Box Jumps Between Rounds

Team Up Tuesday
Intermediate
For Time
75 Wallballs 20/14

Then

Partner 17.1
10-20-30-40-50
DB Snatches 50/35
15 Burpee Box Jumps Between Rounds (Step ups Allowed

Team Up Tuesday
Scaled

For Time
50 Wallballs 14/10

Then

Partner 17.1
10-20-30-40-50
DB Snatches 25/15
15 Burpee Box Jumps Between Rounds (Step Ups Allowed)

Read More