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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

Wednesday - April 18, 2018

Chris Cruz

EMOM 24
Minutes 1-6
Odd: 7 Thrusters
Even: Max Reps Pull Ups

Minutes 7-12
Odd: 7 Thrusters
Even: Max Reps Burpees

Minutes 13-18
Odd: 7 Thrusters
Even: Max Reps American Swings

Minutes 19-24
Odd: 7 Thrusters
Even: 200m Run

RX+: 115/85 BB | Chest To Bar Pull Ups | 70/53 KB
RX: 95/65 BB | 53/35 KB
Intermediate: 75/55 BB | 35/25 KB | 150m Run
Scaled: 45/35 | Jumping Pull Ups | 25/15 KB | 100m Run

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Tuesday - April 17, 2018

Chris Cruz

SuperHERO Tuesday
Partner Tama

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb. 

RX+: Double the reps inside the gym
RX: As Written
Intermediate: 45/35|75/55|95/65 | Modify the push ups and toes to bar as needed
Scaled: 35/15 | 35/15 | 55/35 |  Modify the push ups and toes to bar as needed 

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Monday - April 16, 2018

Chris Cruz

10 Rounds for Time:
10 Wall Balls
6 Burpees
2 Squat Snatches

RX+: 12 Rounds | 30/20 Ball | 155/105
RX: 10 Rounds | 20/14 Ball | 135/95
Intermediate: 8 Rounds | 20/14 Ball | 95/65
Scaled: 6 Rounds | 14/10 Ball | 75/55 Power Snatch to Overhead Squat

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Friday - April 13, 2018

Chris Cruz

Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Scale as needed to perform the test

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Tuesday - April 10, 2018

Chris Cruz

SuperHERO Team Up
31 Heroes
AMRAP 31
8 Thrusters
6 Rope Climbs
11 Box Jumps

While one partner works the other performs 400m Burden Run with plate

RX+: 155/105 | Rope Climbs | 24/20 | 45/25 Plate
RX: 115/85 | Rope Climbs | 24/20 | 45/25 Plate
Intermediate: 95/65 | Rope Climbs or Ground to Standing x3 |
24/20 (Step ups okay) | 35/15 Plate
Scaled: 75/55 | Ground to standing x3 | 20/18 (step ups okay) | 25/15 Plate

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Monday - April 9, 2018

Chris Cruz

5 Rounds For Time
60 Double Unders
6 Shoulder to Overhead
9 Hang Power Cleans
12 Deadlifts
15 Burpees

RX+: 155/105 | 5 Rounds For Time
RX: 135/95 | 5 Rounds For Time
Intermediate: 95/65 | 4 Rounds For Time
Scaled: 75/55 | 3 Rounds For Time

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Tuesday - April 3, 2018

Chris Cruz

SuperHERO Team Up Tuesday
Partner Johnson
9 Deadlifts
8 Muscle Ups
9 Squat Cleans

RX+: 245/165 Deadlift | 155/105 Squat Clean
RX: 225/155 Deadlift | 135/95 Squat Clean
Intermediate: 185/135 Deadlift | 95/65 Squat Clean
Scaled: 135/95 Deadlift | 75/55 Squat Clean

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Monday - April 2, 2018

Chris Cruz

AMRAP 13
200m Run
30 Double Unders
10 Burpee Box Jumps
1 Squat Snatch 

RX+: 30/24 Box | 155/105 Snatch
RX:  24/20 Box | 135/95 Snatch
Intermediate: 24/20 Box | 95/65 Snatch
Scaled: 20/18 Box (Step Ups Okay) | 75/55 Snatch

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Wednesday - March 28, 2018

Chris Cruz

AMRAP 7
2 DB Hang Power Clean and Jerks (Each Arm)
2 Pull Ups

Add 2 reps to each movement every round

RX+: 55/45 | Chest To Bar Pull Ups
RX: 50/35 | Pull Ups
Intermediate: 45/25 | Pull Ups Attempts
Scaled: 25/15 | Jumping Pull Ups

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Tuesday - March 27, 2018

Chris Cruz

SuperHERO Team Up Tuesday
Marston
AMRAP 20
1 Deadlift
10 Toes To Bar
15 Bar Facing Burpees

RX+:30 Minute AMRAP | 405/300 DL
RX: 315/205 DL
Intermediate: 225/155 | Toes to Bar Attempts
Scaled: 135/95 | Toes to Eh

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