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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 - September 19, 2017

Chris Cruz

RX+
Team-Up Tuesday
Frannie
50-40-30-20-10
Thrusters 115/85
Chest to Bar Pull Ups

RX
Team-Up Tuesday
Frannie
50-40-30-20-10
Thrusters 95/65
Pull Ups

Intermediate
Team-Up Tuesday
Frannie
50-40-30-20-10
Thrusters 95/65
Pull Ups

Scaled
Team-Up Tuesday
Frannie
50-40-30-20-10
Thrusters 75/55
Jumping Pull Ups or Banded Strict Pull Ups

Read More

Monday - September 18, 2018

Chris Cruz

RX+
2 Rounds for time (12 Minute Time cap)
Perform movements in any order
500m row
10 power cleans 135/95
10 toes to bar
10 power snatches 135/95
10 bar over burpees

RX
2 Rounds for time (12 Minute Time cap)
Perform movements in any order
500m row
10 power cleans 115/85
10 toes to bar
10 power snatches 115/85
10 bar over burpees

Intermediate
2 Rounds for time (12 Minute Time cap)
Perform movements in any order
500m row
10 power cleans 95/65
10 toes to bar
10 power snatches 95/65
10 bar over burpees

Scaled
2 Rounds for time (12 Minute Time cap)
Perform movements in any order
500m row
10 power cleans 75/55
10 toes to eh
10 power snatches 75/55
10 bar over burpees

Read More

Friday - September 15, 2017

Chris Cruz

14 Minute timecap
RX+
27-21-15-9
Wall Balls 30/20
54-42-30-18
Double Unders

RX
14 Minute timecap
27-21-15-9
Wall Balls 20/14
54-42-30-18
Double Unders

Intermediate
14 Minute timecap
27-21-15-9
Wall Balls 20/14
54-42-30-18
Double Under attempts

Scaled
14 Minute timecap
27-21-15-9
Wall Balls 14/10
54-42-30-18
Single Unders

Read More

Wednesday - September 13, 2017

Chris Cruz

RX+
AMRAP 25
Teams of 2
Break up reps as needed | perform movements in any order
20 GHD sit ups
200 meter row
20 chest to bar pull ups
20 power snatch 115/85
20 overhead DB walking lunge 55/45

RX
AMRAP 25
Teams of 2
Break up reps as needed | perform movements in any order
20 GHD sit ups
200 meter row
20 pull ups
20 power snatch 95/65
20 overhead DB walking lunge 50/35

Intermediate
AMRAP 25
Teams of 2
Break up reps as needed | perform movements in any order
20 GHD sit ups to parallel
200 meter row
20 pull ups
20 power snatch 75/55
20 overhead DB walking lunge 50/35

Scaled
AMRAP 25
Teams of 2
Break up reps as needed | perform movements in any order
20 ab mat situps
200 meter row
20 jumping pull ups
20 power snatch 45/35
20 overhead DB walking lunge 35/25

Read More

Tuesday - September 12, 2017

Chris Cruz

RX+
EMOM 2
Every 2 minutes on the 2 minute mark complete 5 backsquats do this for 10 minutes
Work to a heavy set of 5 during this 10 minute stretch

AMRAP 8
6 toes to bar
4 deadlifts 135/95
2 Muscle up (bar or ring)

RX
EMOM 2
Every 2 minutes on the 2 minute mark complete 5 backsquats do this for 10 minutes
Work to a heavy set of 5 during this 10 minute stretch

AMRAP 8
6 toes to bar
4 deadlifts 135/95
2 Muscle up (bar or ring)

Intermediate
EMOM 2
Every 2 minutes on the 2 minute mark complete 5 backsquats do this for 10 minutes
Work to a heavy set of 5 during this 10 minute stretch

AMRAP 8
6 toes to bar
4 deadlifts 95/65
2 muscle up tranistions

Scaled
EMOM 2
Every 2 minutes on the 2 minute mark complete 5 backsquats do this for 10 minutes
Work to a heavy set of 5 during this 10 minute stretch

AMRAP 8
6 toes to bar
4 deadlifts 75/55
2 Muscle up transitions

Read More

Monday - September 11, 2017

Chris Cruz

RX+
10 minute AMRAP +1
Pistols
Deficit Handstand push ups 6/4

After every round Complete 20 double unders

RX
10 minute AMRAP +1
Pistols
Handstand push ups

After every round Complete 20 double unders

Intermediate
10 minute AMRAP +1
Pistols
Handstand push ups

After every round Complete 20 double unders attempts

Scaled
10 minute AMRAP +1
Pistols to box
Box Pike push ups

After every round Complete 20 single unders

Read More

Thursday - September 7, 2017

Chris Cruz

RX+
17 Minute Timecap
10-9-8-7-6-5-4-3-2-1
Perform Each Round of Movements in Any Order
Front Squats (from ground) 185/135
Burpees
Calorie Row
Box Jumps 30/24

RX
17 Minute Timecap
10-9-8-7-6-5-4-3-2-1
Perform Each Round of Movements in Any Order
Front Squats (from ground) 155/105
Burpees
Calorie Row
Box Jumps 24/20

Intermediate
17 Minute Timecap
10-9-8-7-6-5-4-3-2-1
Perform Each Round of Movements in Any Order
Front Squats (from ground) 135/95
Burpees
Calorie Row
Box Jumps 24/20

Scaled
10-9-8-7-6-5-4-3-2-1
Perform Each Round of Movements in Any Order
Front Squats (from ground) 95/65
Burpees
Calorie Row
Box Jumps 20/18

Read More

Wednesday - September 6, 2017

Chris Cruz

RX+
15 Minute timecap
21-15-9-6-3
Deadlifts 225/155
Burpees over bar
After each round perform 15 wallballs 30/20

RX
15 Minute timecap
21-15-9-6-3
Deadlifts 185/135
Burpees over bar
After each round perform 15 wallballs 20/14

Intermediate
15 Minute timecap
21-15-9-6-3
Deadlifts 135/95
Burpees over bar
After each round perform 15 wallballs 20/14

Scaled
15 Minute timecap
21-15-9-6-3
Deadlifts 95/65
Burpees over bar
After each round perform 15 wallballs 14/10

Read More

Tuesday - September 5, 2017

Chris Cruz

RX+
25 Minute Timecap
4 rounds for time
20 alternating dumbbell snatches 55/45
20 dumbbell thrusters 55/45
20 walking lunge 55/45
200m run

RX
25 Minute Timecap
4 rounds for time
20 alternating dumbbell snatches 50/35
20 dumbbell thrusters 50/35
20 walking lunge 50/35
200m run

Intermediate
25 Minute Timecap
4 rounds for time
20 alternating dumbbell snatches 50/35
20 dumbbell thrusters 50/35
20 walking lunge 50/35
200m run

Scaled
25 Minute Timecap
4 rounds for time
20 alternating dumbbell snatches 35/25
20 dumbbell thrusters 35/25
20 walking lunge 35/25
200m run

Read More

Monday - September 4, 2017

Chris Cruz

AMRAP 30
Teams of 2

Partner 1:
400m run with weighted odd object (kettlebell/wallballs/dumbbell)

Partner 2:
AMRAP
21 kettlebell swings 53/35 (American swings for regulars/Russian swings for beginners)
12 pull ups
21 Burpees
12 push ups

After partner 1 gets back switch positions
IE: Partner 2 runs with odd object and Partner 1 continues the AMRAP where Partner 2 left off.
Score is total rounds and reps of the AMRAP

Read More

Friday - September 1, 2017

Chris Cruz

RX+
21-18-15-12-9-6-3
200m Run
Chest-to-bar Pull-up
Deadlift 315/155 lbs

RX
21-18-15-12-9-6-3
200 m Run
Pull-up
Deadlift 225/155 lbs

Intermideate
21-18-15-12-9-6-3
200m Run
Pull-up
Deadlift 185/135 lbs

Scaled
21-18-15-12-9-6-3
200m Run
Jumping Pull-up
Deadlift 135/95lbs

Read More

Thursday - August 31, 2017

Chris Cruz

RX+
50-40-30-20-10
Dumbbell Snatches 55/45
Double Unders
Box jumps 30/24

RX
50-40-30-20-10
Dumbbell Snatches 50/35
Double Unders
Box jumps 24/20

Intermediate
50-40-30-20-10
Dumbbell Snatches 50/35
Double Unders attemps
Box jumps 24/20

Scaled
50-40-30-20-10
Dumbbell Snatches 35/25
Single Unders
Box jumps 20/18

Read More

Wednesday - August 30, 2017

Chris Cruz

RX+
AMRAP 4
18 Overhead Squats 115/80
18 Burpees over the erg
Max Effort Calories on the Bike

Rest 4 minutes

AMRAP 4
15 Overhead Squats 135/95
15 Burpees over the erg
Max Effort Calories on the Bike

Rest 4 Minutes

AMRAP 4
12 Overhead Squats 155/105
12 Burpees over the erg
Max Effort Calories on the Bike

Rest 4 Minutes

AMRAP 4
9 Overhead Squats 185/135
9 Burpees over the erg
Max Effort Calories on the bike

RX
AMRAP 4
18 Overhead Squats 95/65
18 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 minutes

AMRAP 4
15 Overhead Squats 115/80
15 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
12 Overhead Squats 135/95
12 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
9 Overhead Squats 155/105
9 Burpees over the erg
Max Effort Calories on the Rower

Intermediate
AMRAP 4
18 Overhead Squats 75/55
18 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 minutes

AMRAP 4
15 Overhead Squats 95/65
15 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
12 Overhead Squats 115/80
12 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
9 Overhead Squats 135/95
9 Burpees over the erg
Max Effort Calories on the Rower

Scaled
AMRAP 4
18 Overhead Squats 45/35
18 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 minutes

AMRAP 4
15 Overhead Squats 75/55
15 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
12 Overhead Squats 95/65
12 Burpees over the erg
Max Effort Calories on the Rower

Rest 4 Minutes

AMRAP 4
9 Overhead Squats 115/80
9 Burpees over the erg
Max Effort Calories on the Rower

Read More

Monday - August 28, 2017

Chris Cruz

RX+
EMOM 10
10-9-8-7-6-5-4-3-2-1
Power clean ascending weight

Then

AMRAP 15
5 Deadlifts 315/200
10 Wallballs 30/20
15 HSPU with 6" deficit

RX
EMOM 10
Minutes 1-10
2 Power Cleans Ascending Weight

Then

AMRAP 15
5 Deadlifts 225/155
10 Wallballs 20/14
15 HSPU

Intermiediate
EMOM 10
Minutes 1-10
2 Power Cleans Ascending Weight

Then

AMRAP 15
5 Deadlifts 185/135
10 Wallballs 20/14
15 HSPU

Scaled
EMOM 10
Minutes 1-10
2 Power Cleans Ascending Weight

Then

AMRAP 15
5 Deadlifts 135/95
10 Wallballs 14/10
15 HSPU

Read More

Thursday - August 24, 2017

Chris Cruz

Adios Big Jim
RX+
3 Rounds For Time:
100 Double Unders
10 Power Cleans 225/155
20 Chest to Bar Pull Ups
30 Box Jumps 30/24
20 Wall Balls 30/20
10 Toe to bar

Adios Big Jim
RX
3 Rounds For Time:
100 Double Unders
10 Power Cleans 185/135
20 Pull Ups
30 Box Jumps 24/20
20 Wall Balls 20/14
10 Toe to bar

Adios Big Jim
Intermediate
3 Rounds For Time:
100 Double Under attempts
10 Power Cleans 135/95
20 Pull Ups
30 Box Jumps 24/20
20 Wall Balls 20/14
10 Toe to bar

Adios Big Jim
Scaled
3 Rounds For Time:
100 Single Unders
10 Power Cleans 95/65
20 Jumping Pull Ups
30 Box Jumps 20/18
20 Wall Balls 14/10
10 Toe to eh

Read More

Wednesday - August 23, 2017

Chris Cruz

RX+
For time:
5 Rounds for time
4 rounds of Cindy:
5 Pull ups
10 Push Ups
15 Air Squats
1 Round of DT (using 155/105 bar)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX
For time:
5 Rounds for time
3 Rounds of Cindy:
5 Pull ups
10 Push Ups
15 Air Squats
1 Round of DT (using 135/95 bar)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Intermediate
For time:
5 Rounds for time
2 Rounds of Cindy:
5 Pull ups
10 Push Ups
15 Air Squats
1 Round of DT (using 95/65 bar)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Scaled
For time:
5 Rounds for time
1 Rounds of Cindy:
5 Pull ups
10 Push Ups
15 Air Squats
1 Round of DT (using 75/55 bar)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks