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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 - February 20. 2019 "Trap City"

Billy Brown

4 min. DB Power Cleans
4 min. DB Hang Power Cleans
4 min. DB Squat Cleans
4 min. DB Hang Squat Cleans

Men: 35/45/50/65 lb.
Women: 20/25/35/45 lb.

Today’s effort turns a DB complex into a 16-min. conditioning piece. The catch is that the weights increase every round, so as the movements change, the stimulus with loading does as well. All DB movements incorporate an element of a Clean, the starting and the execution differ. Low back and grip are heavily tested here, with squatting capacity coming into play in the last half.

For the DB Power Cleans and DB Squat Cleans, one tip of the DB must touch the ground to start the rep. For the Hang varieties, the DB start at the hip and can go anywhere in the dip—high hang, mid-thigh, etc.

Tuesday - February 19, 2019 "Slow and Steady. Well, Steady, Anyway"

Billy Brown

1 Ring Muscle-up
4 Alt. Pistols
Add 1 MU and 4 Pistols each round.
As far as you can go in
15 min.

After some max-effort strength work yesterday, today’s agenda will be technically challenging and will be a slower-paced 15-min. grind. The rep scheme is ascending, adding MU and Pistols each round. Although reps are small to start, the idea is that these movements quickly compound themselves. This workout is a valuable drill in PACING for more technique and mobility-dependent movements that become much more challenging to execute under duress and fatigue. We want the last rep to look as pretty as the first one.

For today, we want you working the Ring MU as opposed to a Bar MU so they can work on getting better at this more skill-dependent variation. If you don't have MUPs, we can either do jumping MUPs (how fun is that to say, by the way?) or transitions on the rings. For the Pistols, each leg is alternating and counts as 1 rep, so the round of 4 is 2 on each leg.

Slow and steady wins the race with this one. No one will be performing any of these movements very fast, per se, other than athletes who are stringing together Muscle-ups (I'm looking at you, Heather and Buckmaster). The key to staying moving on this one is to keep the heart rate down and not get ahead of yourselves: performing manageable sets with calculated rests. Managing breathing and pacing will allow you to execute better movement and achieve more rounds in the long run.

This is a workout in pacing! Practice working out smarter (and harder) today!

Monday - February 18, 2019 "I'm Not Allowed To Make Jokes About This WOD"

Billy Brown

Thruster
5-3-1

So far this month, we’ve tested compound lifts above parallel and unilateral leg work, however, not a squatting movement. Today’s session will give you a chance to max out on each rep range to get a feel for your strength capacity, finishing out with a heavy

single.

In other words: ONE REP MAX DAY!!!

We want each set today to be max effort, which means we are going to take plenty of time to warm up to your starting weights and also plenty of rest between sets (3-5 min.). If you fail a set at a desired weight, you'll have plenty of time to re-attempt it. If you get to the end and they have enough reserve or time for another heavy single to max out, today would be the day ;)

Today, the Thrusters are taken off of the rack so you don’t have to worry about the Squat Clean portion (you're welcome). If advanced athletes are wishing to get prepped for the Open and would get a heavy enough stimulus out of testing a Squat Clean Thruster, go nuts!

Friday - February 15, 2019 "The Seven"

Billy Brown

7 Handstand Push-ups
7 Thrusters (135/95 lb.)
7 Knees-to-Elbows
7 Deadlifts (265/185 lb.)
7 Burpees
7 KB Swings (24/16 kg.)
7 Pull-ups
7 rounds

Oh boy! This workout is something else. If you’ve never done it, it’s one of those that look pretty manageable on paper and people look at it and think FUN! The Seven is a Hero workout that combines heavy loading, gymnastics, moderate loading, and some body-weight movements. Nothing in the workout will necessarily bottleneck you too much because of the small rep numbers—other than your willingness to keep moving. What ends up getting athletes in this workout is the sheer attrition, length, and volume after about the fourth round.

This one's a lunger - shoot for weights and movements that you can do unbroken. Shoot for finishing in around 20 minutes.

Thursday - February 14, 2019 "Harry Potter and the Sorcerer's Stone Carry"

Billy Brown

For Time:
8 Atlas Stone walking lunges
1 Rope climb
8 rounds

Stone is to be held in a bear hug. Lunges are meant to be done walking, not stationary. 
Men use 95# or 115# Ladies use 65# or 95#

This ones gonna be taxing on the midline. The lunges will give your grip a slight break, but it will be important to keep your lats engaged. Most people should aim for a time around 10 minutes. If you’re feeling strong today, aim closer to a minute per round.
-David & Nickoli

Wednesday - February 13, 2019 "A Frown is a Smile Upside Down"

Billy Brown

Handstand Walk
Accumulate as many meters as possible in 12 min.
Every time you break, perform 30 Double-unders.

Lots of metabolic conditioning on Monday, and a heavy lifting stimulus yesterday, brings us to a skill-oriented session today. The purpose of the workout is to spend some time on a high-level skill and to practice this skill under fatigue. The Double-unders will jack your heart rates up and make it harder to keep walking on your hands, which means you’ll be doing Double-unders more frequently and Handstand Walking less.

If you’re good at Handstand Walking, you’ll ideally be performing the workout as half Handstand Walking and half Double-unders during the 12 min. If you don’t scale appropriately, it might end up being a Double-under workout. Let’s try to avoid this by choosing an ideal scale and find a happy medium between doing Double-unders for the whole workout and only getting inverted for short periods.

For those whose calves still feel a little taxed after Monday, you can change the Doubles to Mountain Climbers instead. Yes, still a jumping type movement, but in a different plane.

The goal on this workout is to slowly chip away with consistency on the Handstand Walking. The jump-rope penalty is intended as an active recovery station that should take no longer than 30 sec.

Rx athletes should be getting 5-10 m at a time. It would be best for to break it up into manageable increments from the get-go so you can preserve your technique and shoulder stamina. Aim for a total of 100 m across the entire workout, including the DU penalty. If you’re not walking on your hands yet, use the around the world on the box to build up your shoulder strength.

Tuesday - February 12, 2019 "Are You Still Snatching Netflix?"

Billy Brown

Power Snatch
3-3-2-2-1-1

Apparently, Netflix thinks that I’ve been hitting The Office a little too hard lately. - Billy

Heavy Power Snatch is the name of the game for today’s Olympic-lifting session. The rep scheme is descending, so the idea is that they are building up to a heavy single over the entire period of the class. That doesn’t mean we want the triples or doubles to be light; each set should be heavy and help your bodies physically and mentally prepare for the weights coming up next.

It’s CrossFit Games Open season and oftentimes max-effort lifts are programmed into workouts. This will be a great opportunity for you to see where you’re at in terms of Oly strength so that if one of those workouts come up, you can have your max-effort numbers in mind.

For the purpose of today’s heavy lifting, we want each of the triples and doubles to be dropped and reset at the bottom rather than performing the reps as touch and go.

Monday - February 11, 2019 "What Does the Box Say"

Billy Brown

15 Box Jumps (24/20 in.)
12 Push-ups + DB Row (45/25 lb.)
AMRAP 10 min.

Box Jump Overs
AMRAP 5 min.

Rest 2 min.

21-15-9
Box Jumps
Push-ups

We’re starting off the week with some heavy breathing and a good shoulder pump. Jumps will tax the heart rate and the Push-ups and DB Rows will focus on shoulder endurance over a long effort that will round out to a bit over 20 min. The first portion of the workout is time priority: they will have to pace themselves for a continuous 15 min. of work. The second portion is task priority: they will have to sprint to the finish. 

The first two AMRAPs are designed to be performed at a steady state. The 10-min. AMRAP features movements that won’t necessarily interfere with one another, so you should be able to stay moving freely between the box and DB. In the second AMRAP, the goal is non-stop movement. Make your goal to only rest on the top of the box, not the ground.

The third portion after the break is where we want you to sprint to the finish. This should be fast-moving. Since you will have completed 15 min. of work prior that will have taxed the same areas (as they are the same movements), it will make it quite a bit more challenging! We’ve got two days of strength and skill work after this, so go nuts!

Friday - February 8, 2019 "Strong in 60 Seconds"

Billy Brown

1 min. Air Squats
30 sec. Rest
1 min. Squat Hold
30 sec. Rest
1 min. Parallette Pass-throughs
30 sec. Rest
1 min. Plank
30 sec. rest
3 rounds

Editor’s Note: I feel like my workout name game is strong this week (pats self on back).

After a long week of loaded movement, today we deload the body entirely for a workout that focuses on body-weight active and isometric movement. The focus of today is the squat and midline. You’ll have 1 min. to accumulate as many reps or seconds of holding a position. The intention of the workout is for the active movement prior to tax the hold that is coming up. The 30-sec. rests between each round will allow you to collect themselves and push hard each round.

The Squat Hold is performed at the bottom of the Squat on tension. We want a lumbar curve and an upright torso. For the Plank Hold, it is performed on the hands.

Shoot for 30+ Air Squats, 15+ Pass-throughs, and less than 10 sec. of resting on the Plank/Squat Holds each round. You got this!

Thursday - February 7, 2019 "Brohemian Rhapsody"

Billy Brown

Superset
8 DB floor press
8 DB bent over rows(8R&8L)
8 rounds
Rest 1 minute between rounds.

Rest 5 minutes 

Then...
8 Barbell curls 
8 strict dips(ring or bar)
8 rounds
Rest 1 minute between rounds.

DB’s and barbell AHAP

We’re amped up now preparing for the open so today were going to slow it down just a little bit and have a Bro sesh!
Go as heavy as possible on all the movements, but, be sure to choose a weight that you can go unbroken.
Have fun!!!!

-Coach Dizzle


Wednesday - February 6, 2019 "Step Up 2: The Streets"

Billy Brown

Step-up
4-4-4-4-4

Part 2:
Open Prep
Pick a skill:
Handstand Walk
HSPU
Chest-to-Bar Pull-up
Perform 5-10 reps EMOM 5 min.

Classic film. Your homework is to watch this movie. Just kidding. I’ve never seen it. But the title works ; )

Treat today like a rest day, since the last two have been GNARLY!

In the first part of today’s workout, we are working unilateral leg strength with a box Step-up. These reps are to be performed with a barbell on the back, 4 reps on each leg. You’ll perform all reps on one side and then all reps on the other side, not alternating. Box height is not standardized because it will vary from person to person. Choose a box height in which the top of the box sits right around the patella (knee cap), or around a 90-degree angle when executing the movement.

For the second part, pick your poison between three different gymnastics skills that we have seen in the CrossFit Games Open. You can choose one that you want to get better at or simply one that is fun for you, and perform that movement in an EMOM for 5 min. at the end of the session. Rep ranges are variable as well here, with the goal stimulus below. This is your chance to work your weaknesses! Finally, right?

For Part 1, the Step-ups are intended to be a heavy set on each leg. You won’t necessarily know when to start your working sets because you’ll likely not have maxed these out before, so go by feel. When standing up on top of the box, make sure that the leg that is on the box performs the entire stepping-up movement before the trailing leg rests on the box. Don’t use your trailing leg to assist other than the push off of the floor. If you need to use yourr trailing leg to press off the top of the box to execute the rep, it’s too heavy.

For Part 2, choose a number of reps or feet for Handstand Walking to perform as an EMOM. The goal would be to perform about 30-40 sec. of work, no more. We want you to be under a bit of fatigue, but not so much that form and technique degrade. We are looking for quality reps here!

Tuesday - February 5, 2019 "Hop to It"

Billy Brown

For time:

45 Lateral Bar Jumps

40 Front Squats, 95/65 lbs

35 Lateral Bar Jumps

30 Shoulder-to-Overheads, 95/65 lbs

25 Lateral Bar Jumps

20 Overhead Squats, 95/65 lbs

15 Lateral Bar Jumps

10 Squat Snatches, 95/65 lbs

You guys are going to have to let me know if I ever reuse one of these workout names, btw.

Today you'll be taking on a number of lightly loaded barbell movements mixed with a good amount of lateral jumping. The rep scheme is descending, so there are fewer jumps as you go, but fatigue and complexity of the barbell movement increases with the lowering numbers. Three of the four barbell movements involve squatting, which will make the jumps over the barbell feel sketchier.

For the Lateral Bar Jumps, going from one side of the barbell to the other counts as a rep. Feet must leave the ground and land at the same time for it to be considered Rx’d. You'll use one barbell and one loading for the entire workout. For the Shoulder-to-Overhead, Push Press or Push Jerk are permissible. You shouldn’t be able to Strict Press the entire thing (Why would you want to? Ugh.) The weight shouldn’t be so heavy that they have to Split Jerk, either (Why would you want to? Ugh.)

The goal on this workout is to hit the barbell portion in manageable sets. Break it up from the get-go so you can keep your heart rates down for the jumps, which will also get you out of breath. For the Front Squats and Shoulder-to-Overhead, aim to perform sets of 10-15. You'll likely perform the OH Squats in two sets. Squat Snatches will likely be in small sets of 2-3 or even just fast singles.

Shoot for sub18 minutes today. If you're feeling spicy, sub 15. If you're David, sub 12.

Monday - February 4, 2019 CrossFit Games Open 14.4

Billy Brown

As many reps as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls, 20/14 lbs

ft 30 Cleans, 135/95 lbs

20 Muscle-ups

Time to revisit an old Open workout! CrossFit Games Open Workout 14.4 is a classic chipper disguised as an AMRAP, with most of you getting as far into the laundry list of items as you can in 14 min (my best ever is 12 muscle ups). This workout is a 14-min. grind, so pace yourself so that you don't redline and burn out (believe me).

If you don't have toes-to-bars or muscle ups, no worries! We've got some good variations for you :)

Friday - February 1, 2019 "TGIDeadlifts"

Billy Brown

9-15-21
Deadlifts (225/155 lb.)
Alt. DB Power Snatches (50/35 lb.)

Instead of a descending 21-15-9 rep scheme, which you’re familiar and comfortable with, this stimulus swaps the order, which will make you plan a bit differently for an increasing workload.

Hamstring and low-back fatigue will be a big factor here. We want to make sure you’re staying safe in your positions and not going until failure on the Deadlifts. We want you pushing hard, but in smart, strategic sets.

The set of 9 Deadlifts should be unbroken, the 15 in 1-2 sets, and the 21 in 2-3 sets. For the DB Snatches, 9 should be unbroken, and the 15 and 21 done in 1-2 sets. By the time you get to the end, you’re gonna want to drop the DB more during the set of 21, but since it’s the end, push hard and try to go unbroked. 

Shoot for finishing this workout around 5-8 min.

Thursday - January 31, 2019 "Gone Squatching"

Billy Brown

Back Squat
1-1-1-1-1

*Optional Finisher

YESSSSSS.

Since we’ve been focusing on squat movements all month, it’s only fair that we end it with a one rep max squat day!

The aim of today’s session is to perform every set at a maximal load across the board. Each set should be 90 percent or more of your 1RM. You can add weight if you want during the 5 sets or keep it the same, just so long as every set is at a near-maximal loading.

If you don’t know your 1RM or it isn’t current, go by feel. Each single should warrant a 3-4-min. break between each attempt. If you can lift sooner, it’s probably too light :)

Wednesday - January 30, 2019 "Mad Max: Beyond Thrusterdome"

Billy Brown

Max reps Strict Pull-ups
Max reps Shoulder Presses (115/75 lb.)
Max-Calorie Row in 20 sec.
Max L-sit Hold
3 rounds

Start a clock and begin an attempt at each exercise every 3 min.

I held a goat this morning.

This has nothing to do with the workout, I’m just really excited about it. - Billy

Rarely do we work max effort in terms of relative intensity vs. overall intensity within a metabolic-conditioning workout. Today is going to be that opportunity! Relative intensity is your ability to push within a given set of work (for instance, how long can you hold onto a barbell) and it is what we are testing today as you perform 4 different movements for as many reps, calories, or seconds as possible.

Every 3 min., you perform a task as well as they can. Rest the remainder of the 3-min. window, and then repeat for the next movement for a total of 3 rounds.

For the Strict Pull-ups, any grip is permissible. For the Shoulder Presses, you can take the bar off of the rack as long as the rig isn’t slammed with folks doing pullups. In order to achieve the most accuracy, reset the Rowers between each person’s effort.

The combination of gymnastics, weightlifting, pulling, pressing, and midline will make for a great stimulus for you to see how conditioned you are within relative intensity. Challenge yourself to go as hard as yyou can at each interval since each “max” set is an unbroken effort!

Tuesday - January 29, 2019 "Row, row, row your....dumbell...."

Billy Brown

10 Lateral Box Jump Overs (24/20 in.)
20 Plank DB Rows (50/35 lb.)
30 Anchored Sit-ups
AMRAP 15 min.
*Every 3 min, perform 10 Power Clean and Jerks with the dumbbells.

Alright, since we went slower yesterday, we’re gonna hammer today!

The key to this workout is to push the pace on the Jump Overs (safely!) and Clean and Jerks so you can use the Anchored Sit-ups and DB Plank Rows as a bit of metabolic rest.

Choose a Jump Over difficulty that allows you to stay moving throughout the 10 reps, nothing very challenging. For the DB Plank Rows, start with sets of 10, and toward the latter half of the workout, perform sets of about 7. For the Anchored Sit-ups, the goal is a steady pace throughout. On the DB Power Clean and Jerks, you should be able to do you sets unbroken for the first few rounds, and then you can break into 2 sets after the the halfway point.

Monday - January 28, 2019 "Breakfast, Lunge, and Dinner"

Billy Brown

4 OH Walking Lunges (155/105 lb.)
6 Thrusters
8 MB Toes-to-Bars (20/14 lb.)
5 rounds

Starting slow this week: the pace of this workout will be a bit slower since the movements are heavy and more complex. The OH Walking Lunges will require a good amount of stability and concentration, and the Thrusters will require a good amount of bracing and mental fortitude after the OH Walking Lunges prior, since they’ll tax the same muscle groups. The MB Toes-to-Bars are intended to be a bit of a break from the OH and squatting movements, but won’t be too much of a reprieve, as there still will be a good amount of shoulder hanging and hip-flexor demand.

Choose an OH Walking Lunge and Thruster weight that can be unbroken every round. It will be unbroken, but a load with which you use your transition times as their rest. Use the MB Toes-to-Bars as a bit of a recovery and break up the movement into small sets. The slower pace and high difficulty of the movement should give you some time to rest and hit the other two movements unbroken.

So think about going slow and steady and keeping your movements pretty throughout all five sets. Remember, we’d rather you lift pretty than lift heavy! Or ideally, life pretty first, THEN lift heavy!

Friday - January 25, 2019 "3, 2, 1, Go!"

Billy Brown

For time:

3 rounds of:

10 Power Snatches, 135/95 lbs

10 Weighted Pull-ups, 25/15 lbs

-- then --

2 rounds of:

15 Power Snatches, 135/95 lbs

15 Chest-to-bar Pull-ups

-- then --

20 Power Snatches, 135/95 lbs

20 Pull-ups

We have a moderately loaded barbell and gymnastics pulling bonanza today. The workout is a couplet that changes in volume from start to finish and mixes up the focus of the gymnastics pull within strength and ROM. There is no rest between any of the couplets—3 rounds, into 2 rounds, into 1 final round.

With the moderately loaded barbell and changing gymnastic pull, the intention is to start off slow and get gradually more intense and fast given the decreasing complexity and cycle time.

You can perform the Weighted Pull-ups with the load fixed to the body anyhow—Dip belt, held between the ankles/knees, in your teeth, stuff weights down your shirt, hold someone piggyback, whatever. The movement can be performed with a kip, just so long as the athlete’s bottom position is safe and there is no loss of tension.

Thursday - January 24, 2019 "A Stone's Throw"

Billy Brown

“Death by”
Stone to Shoulder

Performed just like any “death by“ workout.
Minute 1: 1 S2S
Minute 2: 2 S2S
Minute 3: 3 S2S


Continue this pattern until you are no longer able to perform the given number of reps in the provided time.
Go heavy and go hard. A good goal will be to make it into the 9th or 10th minutes. If you go hard, you may get through 12 or 13! Have Fun!

-David