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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 17, 2017

Chris Cruz

Time Cap
15 Minutes

RX+
For TIme
150 Burpee  Box Jump Overs 24/20 (Open Standard)

RX
For Time
100 Burpee Box Jump Overs 24/20 (Open Standard)

Intermediate
For Time
100 Burpee Box Jump Overs 24/20 (Step Up Allowed)

Scaled
For Time
75 Burpee Box Jumps Overs 20/18 (Step Up Allowed)

Read More

Wednesday - November 15, 2017

Chris Cruz

RX+
FGB Style
Sumo Deadlift High Pull 115/85
Medball Cleans 30/20
Handstand Push Ups
Alternating DB Snatches 55/45
AB Calories
Rest 1 Minute

RX/Intermediate
FGB Style
Sumo Deadlift High Pull 95/65
Medball Cleans 20/14
Hand Release Push Ups
Alternating DB Snatches 50/35
Calorie Row
Rest 1 Minute

Scaled
FGB Style
Sumo Deadlift High Pull 75/65
Medball Cleans 14/10
Push Ups
Alternating DB Snatches 25/15
Calorie Row
Rest 1 Minute

Read More

Tuesday - November 14, 2017

Chris Cruz

RX+
AMRAP 35
1 Bar Change your weights
Team-up Tuesday
400m Partner Run
10 Snatches 115/85
20 Cleans 155/105
30 Deadlifts 225/155

RX
AMRAP 35
1 Bar Change your weights
Team-up Tuesday
400m Partner Run
10 Snatches 95/65
20 Cleans 135/95
30 Deadlifts 185/135

Intermediate
AMRAP 35
1 Bar Change your weights
Team-up Tuesday
400m Partner Run
10 Snatches 75/55
20 Cleans 95/65
30 Deadlifts 135/95

Scaled
AMRAP 35
1 Bar Change your weights
Team-up Tuesday
400m Partner Run
10 Hang Snatches 45/35
20 Hang Cleans 75/55
30 Deadlifts 95/65

Read More

Monday - November 13, 2017

Chris Cruz

18 Minute Timecap

RX+
5 Rounds for time
400m Run
15 Overhead Squats 115/85

RX/Intermediate
Nancy
5 Rounds for time
400m Run
15 Overhead Squats 95/65

Scaled
5 Rounds for time
400m Run
15 Overhead Squats 75/65

Read More

Friday - November 10, 2017

Chris Cruz

RX+
AMRAP 4
3 Alternating DB Snatch 55/45
3 Chest To Bar Pull Ups
6 Alternating DB Snatch 55/45
6 Chest To Bar Pull Ups
9 Alternating DB Snatch 55/45
9 Chest To Bar Pull Ups
12 Alternating DB Snatch 55/45
12 Chest To Bar Pull Ups
15 Alternating DB Snatch 55/45
15 Chest To Bar Pull Ups

Rest 4 Minutes

AMRAP 4
200m Run (Buy-In)
5 4"/2" Deficit HSPU
5 Thrusters 115/85

Rest 4 Minutes

AMRAP 4
10 Cal Row
10 Hand Release Push Ups

RX
AMRAP 4
3 Alternating DB Snatch 50/35
3 Pull Ups
6 Alternating DB Snatch 50/35
6 Pull Ups
9 Alternating DB Snatch 50/35
9 Pull Ups
12 Alternating DB Snatch 50/35
12 Pull Ups
15 Alternating DB Snatch 50/35
15 Pull Ups

Rest 4 Minutes

AMRAP 4
200m Run (Buy-In)
5 HSPU
5 Thrusters 95/65

Rest 4 Minutes

AMRAP 4
10 Cal Row
10 Push Ups

Intermediate
AMRAP 4
3 Alternating DB Snatch 50/35
3 Pull Ups
6 Alternating DB Snatch 50/35
6 Pull Ups
9 Alternating DB Snatch 50/35
9 Pull Ups
12 Alternating DB Snatch 50/35
12 Pull Ups
15 Alternating DB Snatch 50/35
15 Pull Ups

Rest 4 Minutes

AMRAP 4
200m Run (Buy-In)
5 HSPU
5 Thrusters 95/65

Rest 4 Minutes

AMRAP 4
10 Cal Row
10 Push Ups

Scaled
AMRAP 4
3 Alternating DB Snatch 25/15
3 Jumping Pull Ups|Banded Strict
6 Alternating DB Snatch 25/15
6 Jumping Pull Ups|Banded Strict
9 Alternating DB Snatch 25/15
9 Jumping Pull Ups|Banded Strict
12 Alternating DB Snatch 25/15
12 Jumping Pull Ups|Banded Strict
15 Alternating DB Snatch 25/15
15 Jumping Pull Ups|Banded Strict

Rest 4 Minutes

AMRAP 4
200m Run (Buy-In)
5 Deficit HSPU
5 Thrusters 75/55

Rest 4 Minutes

AMRAP 4
10 Cal Row
10 Push Ups

Read More

Wednesday - November 8, 2017

Chris Cruz

RX+
4 Rounds for time
10 KB Snatch 70/53 (5 Right|5 Left)
8 American KB Swings 70/53
6 Goblet squats 70/53
4 Single KB Deadlifts 70/53
20 Double Unders

RX
14 Minute Timecap
4 Rounds for time
10 KB Snatch 53/35 (5 Right|5 Left)
8 American KB Swings 53/35
6 Goblet squats 53./35
4 Single KB Deadlifts 53/35
20 Double Unders

Intermediate
14 Minute Timecap
4 Rounds for time
10 KB Snatch 53/35 (5 Right|5 Left)
8 American KB Swings 53/35
6 Goblet squats 53./35
4 Single KB Deadlifts 53/35
20 Double Under Attempts

Scaled
14 Minute Timecap
4 Rounds for time
10 KB Snatch 35/15 (5 Right|5 Left)
8 Russian KB Swings 35/15
6 Goblet squats 35/15
4 Single KB Deadlifts 35/15
20 Single Unders

Read More

Tuesday - November 7, 2017

Chris Cruz

RX+
Partners must complete a full round before switching
Team up Tuesday
AMRAP 17
2 Rope Climbs
20 Wall Balls 30/20
200m Run

RX
Partners must complete a full round before switching
Team up Tuesday
AMRAP 17
2 Rope Climbs
20 Wall Balls 20/14
200m Run

Intermediate
Partners must complete a full round before switching
Team up Tuesday
AMRAP 17
1 Rope Climbs
20 Wall Balls 20/14
200m Run

Scaled
Partners must complete a full round before switching
Team up Tuesday
AMRAP 17
4 Rope Lock outs or 4 ground to stand pulls
20 Wall Balls 14/10
200m Run

Read More

Monday - November 6, 2017

Chris Cruz

All Levels
EMOM 10
1 Power Snatch (Emphasize Technique, all lifts no matter the weight should look the same, with the exception of the catch depth)

Work to a heavy single during the EMOM

Then.

EMOM 10
3 Power Snatches at 70-80% of the established single

Read More

Friday - November 3, 2017

Chris Cruz

RX+
18 Minute Time Cap
2 Rounds for Time
20 Goblet Squats 70/53
20 Hand Release Push Ups
20 Deadlifts 225/155
20 6"/4" Deficit Handstand Push Ups
20 DB Front Rack Lunge 55/45
200m Farmers Carry 55/45

RX
18 Minute Time Cap
2 Rounds for Time
20 Goblet Squats 53/35
20 Hand Release Push Ups
20 Deadlifts 185/135
20 Handstand Push Ups
20 DB Front Rack Lunge 50/35
200m Farmers Carry 50/35

Intermediate
18 Minute Time Cap
2 Rounds for Time
20 Goblet Squats 53/35
20 Hand Release Push Ups
20 Deadlifts 135/95
20 Handstand Push Ups (attempts)
20 DB Front Rack Lunge 45/25
200m Farmers Carry 45/25

Scaled
18 Minute Time Cap
2 Rounds for Time
15 Goblet Squats 35/18
15 Hand Release Push Ups
15 Deadlifts 95/65
15 Box Pike Push Ups
15 DB Front Rack Lunge 25/15
200m Farmers Carry 25/15

Thursday - November 1, 2017

Chris Cruz

RX+
AMRAP 9
1 Toes to Bar
1 Overhead Squat 115/85
2 Toes to Bar
2 Overhead Squat 115/85
3 Toes to Bar
3 Overhead Squat 115/85
..etc For 9 Minutes

RX
1 Toes to Bar
1 Overhead Squat 95/65
2 Toes to Bar
2 Overhead Squat 95/65
3 Toes to Bar
3 Overhead Squat 95/65
..etc For 9 Minutes

Intermediate
1 Toes to Bar
1 Overhead Squat 75/55
2 Toes to Bar
2 Overhead Squat 75/55
3 Toes to Bar
3 Overhead Squat 75/55
..etc For 9 Minutes

Scaled
1 Toes to Bar
1 Overhead Squat 45/35
2 Toes to Bar
2 Overhead Squat 45/35
3 Toes to Bar
3 Overhead Squat 45/35
..etc For 9 Minutes

Read More

Tuesday - October 30, 2017

Chris Cruz

World War Z - Operation Halloween
Teams of 2 or 3
1 Partner Must "Hold the Door" shut at all times while work is being performed
Holding the Door is: Deadlift Hold
1 Partner Must provide "Suppressing Fire" at all times while work is being performed
Suppressing fire is: Front Rack Hold
If there is only a team of 2 Hold the Door is the preferred static hold

RX+
Deadlift Hold: 225/155
Front Rack Hold: 135/95
For Time:
15 Rope Climbs
30 Wall Balls 30/20
45 Chest to Bar Pull Ups
60 Shoulder to Overhead 115/85
75 Double Unders
"Recover the Downed Man" All Partners 400m run (1 Partner must OH Plate Carry 55/45)
75 Double Unders
60 Shoulder to Overhead 115/85
45 Chest to Bar Pull Ups
30 Wall Balls 30/20
15 Rope Climbs

RX
Deadlift Hold: 185/135
Front Rack Hold: 115/85
For Time:
15 Rope Climbs
30 Wall Balls 20/14
45 Pull Ups
60 Shoulder to Overhead 95/65
75 Double Unders
"Recover the Downed Man" All Partners 400m run (1 Partner must OH Plate Carry 45/35)
75 Double Unders
60 Shoulder to Overhead 95/65
45 Pull Ups
30 Wall Balls 20/14
15 Rope Climbs

Intermediate
Deadlift Hold: 135/95
Front Rack Hold: 95/65
For Time:
10 Rope Climbs
20 Wall Balls 20/14
30 Pull Ups
40 Shoulder to Overhead 75/55
50 Double Unders attempts
"Recover the Downed Man" All Partners 400m run (1 Partner must OH Plate Carry 45/35)
50 Double Unders
40 Shoulder to Overhead 75/55
30 Pull Ups
20 Wall Balls 20/14
10 Rope Climbs

Scaled:
Deadlift Hold: 115/85
Front Rack Hold: 75/55
For Time:
30 Rope Lock Outs
20 Wall Balls 14/10
30 Pull Ups
40 Shoulder to Overhead 45/35
50 Double Unders
"Recover the Downed Man" All Partners 400m run (1 Partner must OH Plate Carry 15/10)
50 Double Unders
40 Shoulder to Overhead 45/35
30 Pull Ups
20 Wall Balls 14/10
30 Rope Lock Outs

Read More

Monday - October 30, 2017

Chris Cruz

New Spin on an Old Classic
RX+
For Time
200 KB American Swings 70/53
Every Minute on the Minute Starting at 0:00
Odd: 5 burpees
Even: 20 Double Unders

RX
New Spin on an Old Classic
For Time
200 KB American Swings 53/35
Every Minute on the Minute Starting at 0:00
Odd: 5 burpees
Even: 15 Double Unders

Intermediate
For Time
New Spin on an Old Classic
150 KB American Swings 53/35
Every Minute on the Minute Starting at 0:00
Odd: 4 burpees
Even: 15 Double Unders Attempts

Scaled:
New Spin on an Old Classic
For Time
100 KB American Swings 35/20
Every Minute on the Minute Starting at 0:00
Odd: 3 burpees
Even: 15 Single Unders

Read More

Friday - October 27, 2017

Chris Cruz

RX+
With a Partner:
35 Minute TimeCap
800m Run
60 Burpees
45 Chest to Bar Pull ups
30 Push Ups
15 Pistols
400m Run
40 Burpees
30 Chest to Bar Pull ups
20 Push Ups
15 Pistols
200m Run
20 Burpees
15 Chest to Bar Pull ups
10 Push Ups
5 Pistols

RX|Intermediate
With a Partner:
35 Minute TimeCap
800m Run
60 Burpees
45 Pull ups
30 Push Ups
15 Pistols
400m Run
40 Burpees
30 Pull ups
20 Push Ups
15 Pistols
200m Run
20 Burpees
15 Pull ups
10 Push Ups
5 Pistols

Scaled
With a Partner:
35 Minute TimeCap
800m Run
60 Burpees
45 Jumping Pull ups
30 Push Ups
15 Pistols to Box
400m Run
40 Burpees
30 Jumping Pull ups
20 Push Ups
15 Pistols to Box
200m Run
20 Burpees
15 Jumping Pull ups
10 Push Ups
5 Pistols to Box

Read More

Thursday - October 26, 2017

Chris Cruz

RX+
AMRAP 8
5 DB Deadlifts 55/45
10 DB Power Cleans 55/45
15 DB Push Jerks 55/45
20 Air Squats

RX
AMRAP 8
5 DB Deadlifts 50/35
10 DB Power Cleans 50/35
15 DB Push Jerks 50/35
20 Air Squats 

Intermediate
AMRAP 8
5 DB Deadlifts 45/25
10 DB Power Cleans 45/25
15 DB Push Jerks 45/25
20 Air Squats

Scaled
AMRAP 8
5 DB Deadlifts 25/15
10 DB Power Cleans 25/15
15 DB Push Jerks 25/15
20 Air Squats

Read More

Tuesday - October 22, 2017

Chris Cruz

Team-Up Tuesday
RX+
AMRAP 20
Complete 1 Full Round before switching partners
7 Burpee Box Jumps 30/24
14 Wallballs 30/20
21 Double Unders

RX
AMRAP 20
Complete 1 Full Round before switching partners
7 Burpee Box Jumps 24/20
14 Wallballs 20/14
21 Double Unders

Intermediate
AMRAP 20
Complete 1 Full Round before switching partners
7 Burpee Box Jumps 24/20
14 Wallballs 20/14
21 Double Under Attempts

Scaled
AMRAP 20
Complete 1 Full Round before switching partners
7 Burpee Box Jumps/Step Ups 20/18
14 Wallballs 14/10
21 Single Unders

Read More

Monday - October 23, 2017

Chris Cruz

RX+
21-15-9
Run 200m
Front Squat 185/135
GHD Sit Ups to Ground
KB Swings 70/53

RX
21-15-9
Run 200m
Front Squat 135/95
GHD Sit Ups to Parallel
KB Swings 53/35

Intermediate
21-15-9
Run 200m
Front Squat 95/65
Ab-Mat Sit Up
KB Swings 53/35

Scaled
21-15-9
Run 200,
Front Squat 75/55
Ab-Mat Sit Up
KB Swing 25/15

Read More