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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 - July 28, 2017

Chris Cruz

RX+ 12 Minute Timecap
1-2-3-4-5-6-7-8-9-10
Power Cleans 185/135
Deficit Hand Stand Push ups 6" deficit

RX 12 Minute Timecap
1-2-3-4-5-6-7-8-9-10
Power cleans 135/95
Handstand Push Ups 

Intermediate 12 Minutes Timecap
1-2-3-4-5-6-7-8-9-10
Power cleans 95/65
Handstand Push Ups

Scaled 12 Minute Timecap
1-2-3-4-5-6-7-8-9-10
Power cleans 95/65
Box Pike Push ups

Read More

Thursday - July 27, 2017

Chris Cruz

RX+ 9 Minute Timecap
21-15-9
Kettlebell Swings 70/53
Chest to Bar Pull ups

RX 9 Minute Timecap
21-15-9
Kettlebell Swings 70/53
Pull ups

Intermediate 9 Minute Timecap
21-15-9
Kettlebell Swings 53/35
Pull ups

Scaled 9 Minute Timecap
21-15-9
Kettlebell swings 35/25
Pull ups

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Wednesday - July 26, 2017

Chris Cruz

RX+
3x AMRAP 4
200m row
200m run
Max Effort Burpee Box Jumps 30/24

4 Minutes Rest between each AMRAP

RX
3x AMRAP 4
200m row
200m run
Max Effort Burpee Box Jumps 24/20

4 Minutes Rest between each AMRAP

Intermediate
3x AMRAP 4
200m row
200m run
Max Effort Burpee Box Jumps 24/20

4 Minutes Rest between each AMRAP

Scaled
3x AMRAP 4
200m row
200m run
Max Effort Burpee Box Jumps 20/14

4 Minutes Rest between each AMRAP

Read More

Tuesday - July 25, 2017

Chris Cruz

RX+
20 Minute AMRAP - Partner Team of 2
One Partner does a round while the other rests
20 Wall balls 30/20
15 Toes to bar
10 Power Snatches 135/95
5 Shoulder to Overhead 135/95

RX
20 Minute AMRAP - Partner Team of 2
One Partner does a round while the other rests
20 Wall balls 20/14
15 Toes to bar
10 Power Snatches 95/65
5 Shoulder to Overhead 95/65

Intermediate
20 Minute AMRAP - Partner Team of 2
One Partner does a round while the other rests
20 Wall balls 20/14
15 Toes to bar
10 Power Snatches 95/65
5 Shoulder to Overhead 95/65

Scaled
20 Minute AMRAP - Partner Team of 2
One Partner does a round while the other rests
20 Wall balls 30/20
15 Toes to bar
10 Power Snatches 75/55
5 Shoulder to Overhead 75/55

Read More

Monday - July 24, 2014

Chris Cruz

RX+
3 rounds for time - 16 minute timecap
10 deadlifts 315/200
20 burpee box jumps 30/24
30 dumbbell snatches 50/35
40 Double Unders

RX
3 rounds for time - 16 minute timecap
10 deadlifts 225/155
20 burpee box jumps 24/20
30 dumbbell snatches 50/35
40 Double Unders

Intermediate
3 rounds for time - 16 minute timecap
10 deadlifts 225/155
20 burpee box jumps 24/20
30 dumbbell snatches 50/35
40 Double Under attempts

Scaled
3 rounds for time - 16 minute timecap
10 deadlifts 135/95
20 burpee box jumps 24/20
30 dumbbell snatches 35/25
40 single unders

Read More

Wednesday - July 19, 2017

Chris Cruz

RX+
Death by Wallball 30/20
5 Minutes Rest
Death by Thruster 115/75

RX
Death by Wallball 20/14
5 Minutes Rest
Death by Thruster 95/65

Intermediate
Death by Wallball 20/14
5 Minutes Rest
Death by Thruster 95/65

Scaled
Death by Wallball 14/10
5 Minutes Rest
Death by Thruster 75/55

Read More

Tuesday - July 18, 2017

Chris Cruz

RX+ (45 Minute Timecap)
Triple 3
3000 Meter Row
300 Double Unders
3 Mile Run

RX (15 Minute Timecap)
1000 Meter Row
100 Double Unders
1 Mile Run

Intermediate (15 Minute Timecap)
1000 Meter Row
100 Double Unders
1 Mile Run

Scaled (15 Minute Timecap)
500 Meter Row
50 Double Unders (Attempts)
800m Run

Read More

Monday - July 17, 2017

Chris Cruz

RX+
For Time 8 Minute Timecap
21-15-9
Overhead Squats 135/95
Burpees over bar

RX
For Time 8 Minute Timecap
21-15-9
Overhead Squats 95/65
Burpees over bar

Intermediate
For Time 8 Minute Timecap
21-15-9
Overhead Squats 95/65
Burpees over bar

Scaled
For Time 8 Minute Timecap
15-12-9
Overhead Squats 65/55
Burpees over bar

Read More

Friday - July 14, 2017

Chris Cruz

RX+ 
For time 9 minute time cap
21-15-9
Snatches 135/95
Double Unders
Overhead Lunge 135/95

RX
For time 9 minute time cap
21-15-9
Snatches 95/65
Double Unders
Overhead Lunge 95/65

Intermediate
For time 9 minute time cap
21-15-9
Snatches 95/65
Double Unders (attempts
Overhead Lunge 95/65

Scaled
For time 9 minute time cap
21-15-9
Snatches 75/55
Single Unders
Overhead Lunge 75/55

Read More

Thursday - July 13, 2017

Chris Cruz

RX+
For Time 14 Minute Time cap
2 Rounds
21 Wallballs 30/20
18 burpee over wall balls
15 dumbbell snatches 50/35 (alternating)
12 chest to bar pull ups
9 dumbbell overhead squats 50/35
6 goblet squats 70/53
3 box jumps 36/30

RX
For Time 14 Minute Time cap
2 Rounds
21 Wallballs 20/14
18 burpee over wall balls
15 dumbbell snatches 50/35 (alternating)
12 pull ups
9 dumbbell overhead squats 50/35
6 goblet squats 70/53
3 box jumps 30/24

Intermediate
For Time 14 Minute Time cap
2 Rounds
21 Wallballs 20/14
18 burpee over wall balls
15 dumbbell snatches 50/35 (alternating)
12 pull ups
9 dumbbell overhead squats 50/35
6 goblet squats 53/35
3 box jumps 20/14

Scaled
For Time 14 Minute Time cap
2 Rounds
21 Wallballs 14/10
18 burpee over wall balls
15 dumbbell snatches 50/35 (alternating)
12 jumping pull ups
9 dumbbell overhead squats 50/35
6 goblet squats 53/35
3 box jumps 20/14

Read More

Wednesday - July 12, 2017

Chris Cruz

RX+
3x AMRAP 4
200m Run
15 bar facing burpees
Max Effort Snatches 135/95

Rest 4 Minutes

RX
3x AMRAP 4
200m Run
15 bar facing burpees
Max Effort Snatches 95/65

Rest 4 Minutes

Intermediate
3x AMRAP 4
200m Run
15 bar facing burpees
Max Effort Snatches 75/55

Rest 4 Minutes

Scaled
3x AMRAP 4
200m Run
10 bar facing burpees
Max Effort Snatches 75/55

Rest 4 Minutes

Read More

Tuesday - July 11, 2017

Chris Cruz

RX+
For Time 11 Minute Timecap
3 rounds
5 Power Cleans 225/155
10 Wallballs 30/20
15 HSPU
10 Bar facing burpees
5 Muscle Ups (bar or rings)

RX
For Time 11 Minute Timecap
3 rounds
5 Power Cleans 185/155
10 Wallballs 20/14
15 HSPU
10 Bar facing burpees
5 Chest to bar pull ups

Intermediate
For Time 11 Minute Timecap
3 rounds
5 Power Cleans 135/95
10 Wallballs 20/14
15 HSPU
10 Bar facing burpees
5 pull ups

Scaled
For Time 11 Minute Timecap
3 rounds
5 Power Cleans 95/65
10 Wallballs 14/10
15 Box Pike Push Ups
10 Bar facing burpees
5 jumping pull ups

Read More

Monday - July 10, 2017

Chris Cruz

RX+
Happy Birthday Alex
For Time: 14 Minute Timecap
Buy-in: 28 Cleans 95/65

2 Rounds
7 Deadlifts 315/200
10 Bar Muscle Ups
28 GHD Sit ups

End of every 3 minutes 89 Double Unders

Cash out: 400m Sprint

RX:
Happy Birthday Alex
For Time: 14 Minute Timecap
Buy-in: 28 KBS 70/53

2 Rounds
7 Deadlifts 225/155
10 Chest to bar pull ups
28 GHD Sit ups

End of every 3 minutes 89 Double Unders

Cash out: 400m Sprint

Intermediate
Happy Birthday Alex
For Time: 14 Minute Timecap
Buy-in: 28 KBS 53/35

2 Rounds
7 Deadlifts 225/155
10 Pull ups
28 GHD Sit ups (parallel)

End of every 3 minutes 89 Double Unders (attempts)

Cash out: 400m Sprint

Scaled:
Happy Birthday Alex
For Time: 14 Minute Timecap
Buy-in: 28 KBS 53/35

2 Rounds
7 Deadlifts 135/95
10 Jumping pull ups
28 Abmat Sit ups

End of every 3 minutes 89 Double Unders

Cash out: 400m Sprint

Read More

Thursday - July 6, 2017

Chris Cruz

Challenge RX+
(3) AMRAP 4 with 4 Minutes rest between (1:1 work:rest)
AMRAP 4
30 Cal Bike
15 Power Cleans 135/95
ME Bar Facing Burpees

Rest 4 minutes

Score each round separately
The goal to to go all go out from the onset and then use the 4 minutes to recover and go again. Try and score the same on the first round as the last round

RX
(3) AMRAP 4 with 4 Minutes rest between (1:1 work:rest)
AMRAP 4
20 Cal Row
15 Power Cleans 95/65
ME Bar Facing Burpees

Rest 4 minutes

Score each round separately
The goal to to go all go out from the onset and then use the 4 minutes to recover and go again. Try and score the same on the first round as the last round

Intermediate
(3) AMRAP 4 with 4 Minutes rest between (1:1 work:rest)
AMRAP 4
20 Cal Row
15 Power Cleans 95/65
ME Bar Facing Burpees

Rest 4 minutes

Score each round separately
The goal to to go all go out from the onset and then use the 4 minutes to recover and go again. Try and score the same on the first round as the last round

Scaled:
(3) AMRAP 4 with 4 Minutes rest between (1:1 work:rest)
AMRAP 4
15 Cal Row
10 Power Cleans 75/55
ME Bar Facing Burpees

Rest 4 minutes

Score each round separately
The goal to to go all go out from the onset and then use the 4 minutes to recover and go again. Try and score the same on the first round as the last round

Read More

Wednesday - July 5, 2017

Chris Cruz

Challenge RX+
For Time (18 Minute Time Cap)
3 Rounds For Time
100 Double Unders
25 Wall Balls 30/20 (Each time you break before 25 reps perform 10 burpee penalty)
15 Chest to Bar Pull Ups (each time you break before 15 reps perform 5 burpee penalty)
5 Overhead Squats 225/155 (from ground)

RX
For Time (18 Minute Time Cap)
3 Rounds For Time
100 Double Unders
25 Wall Balls 20/14 (Each time you break before 25 reps perform 10 burpee penalty)
15 Pull Ups (each time you break before 15 reps perform 5 burpee penalty)
5 Overhead Squats 135/95 (from ground)

Intermediate
For Time (18 Minute Time Cap)
3 Rounds For Time
100 Double Unders (attempts)
25 Wall Balls 20/14 (Each time you break before 25 reps perform 10 burpee penalty)
15 Pull Ups (each time you break before 15 reps perform 5 burpee penalty)
5 Overhead Squats 95/65 (from ground)

Scaled
For Time (18 Minute Time Cap)
3 Rounds For Time
100 Double Unders (attempts)
25 Wall Balls 14/10 (Each time you break before 25 reps perform 10 burpee penalty)
15 Jumping Pull Ups (each time you break before 15 reps perform 5 burpee penalty)
5 Overhead Squats 45/35 (from ground)

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Tuesday - July 4, 2017

Chris Cruz

For time "1776 v2.0
Team of 2 - Break up Reps however you like
555 Air Squats
444 Sit ups
333 Push ups
222 Pull ups
111 bar facing burpees
55 Squat Snatches 95/75
55 Squat Cleans 95/75
1 Muscle Up (each Partner)

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