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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 - June 12, 2018

Chris Cruz

Teams of 2
21-15-9
Squat Snatch 
Bar Muscle Up

In between each round, each partner must complete 50' handstand walk

RX+: 155/105 | Bar Muscle Ups | HS Walk 50'
RX: 135/95 | Bar Muscle Ups | HS Walk 50'
Intermediate: 95/65  | 12-9-6 Bar Muscle Ups  or Jumping Bar Muscle Ups | Bear Crawl 50'
​​​​​​​Scaled: Power Snatch to Overhead Squat: 75/55 | 12-9-6  Bar Muscle Ups  or Jumping Bar Muscle Ups | Bear Crawl 50'


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Monday - June 11, 2018

Chris Cruz

Macho Man:

EMOM 20
3 Power Cleans
3 Front Squats 
3 Push Jerks

Minimum 10 round work requirement.
If you miss an interval take an interval off and go again until you have completed 10 rounds
If you complete 10 rounds but miss a round before 20 your done.

RX+: 205/145
RX:185/135
Intermediate: 115/85
​​​​​​​Scaled: 95/65

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Wednesday - June 6, 2018

Chris Cruz

Team Up Wednesday:
Partner 1:
Single Arm Farmers Carry 200m

Partner 2:
50-40-30-20-10
Wall Balls 
Box Jumps
Alternating DB Snatches
Chest to Bar Pull Ups

When the workout starts partner 1 starts with a 200m farmers carry. 
While partner 2 begins to work their way through the chipper. 
Once Partner 1 returns they switch

RX+: FC: 70/55 DB | 30/20 | 30/24 Box | 70/55 DB | Chest to Bar Pull Ups
RX: FC: 50/35 DB | 20/14 | 24/20 Box | 50/35 DB | Chest To Bar Pull Ups
Int: FC: 50/35 DB |  24/14 | 24/20 Box | 50/35 DB | Pull Ups
​​​​​​​Scaled: 40-32-24-16-8 | FC: 35/25 | | 14/10 | 20/18 Box | 35/25 DB | Jumping Pull Ups

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Wednesday - May 30, 2018

Chris Cruz

42-30-18
HSPU
Deadlifts

During the HSPU one partner may work while the other must perform deadlift hold
During the Deadlift one partner may work while the other must perform a handstand hold

RX+: Strict HSPU | 315/225
​​​​​​​RX: HSPU | 225/155
Int: HSPU | 185/135
Scaled: Box Pike Push Up or Seated KB Press or Arnold Press (DBS) | 135/95

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Monday - May 28, 2018

Chris Cruz

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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