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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

Monday - February 19, 2018

Chris Cruz

For time:
25-20-15-10-5
OH Plate Walking Lunge
Plate Burpees (feet must be on plate and show control prior to jumping down to start next rep, full hip extension NOT required)

RX+: Dual KB Walking Lunge 53/35 | Burpees over Kettlebell
RX: 55/35 Plate (Men Must stack 45+10)
Intermediate: 45/25
Scaled 25/10

Thursday - February 15, 2018

Chris Cruz

Thursday
Every 1:30 for 10 Rounds
2 Power Clean and Jerks
Increase weight each round, work to a heavy double for the day

Then

For Time
40 Clean and Jerks at 80% of the established double
RX+|RX|Int: As Written
Scaled: 20 Reps

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Tuesday - February 13, 2018

Chris Cruz

Team up Tuesday
For Time:
100 Double Unders Each
90 Alternating DB Snatch
80 Double Unders Each
70 Chest To Bar Pull Ups
60 Double Unders Each
50 American Swings
40 Double Under Each
30 Burpee Box Jumps
20 Double Unders Each
10 Muscle Ups

RX+: Double Unders | 55/45 DB | Chest To Bars | 70/53 KB | 30/24 Box | Ring Mups
RX:  Double Unders | 50/35 DB | Chest To Bars | 70/53 KB | 24/20 Box | Ring Mups
Int: Double Under Attemps | 35/25 DB | Chest To Bars | 53/35 KB | 24/20 Box | Ring or Bar Mups
Scaled: Half Reps | Single Unders | 25/15 DB | Jumping Chest To Bars | 35/25 KB | 20/18 Box | Muscle Up Transitions

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Friday - February 9, 2018

Chris Cruz

Open Workout 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

SCALED MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups/muscle up transitions/jumping muscle ups

SCALED WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups/muscle up transitions/jumping muscle ups

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Tuesday - February 6, 2018

Chris Cruz

AMRAP 25
Partner 1:
AMRAP
2 Rope Climbs
20 Wallballs
10 Toes to Bar

Partner 2
200m Farmers Carry

RX+: 30/20 WB and 55/45 DBs
RX: 20/14 WB and 50/35 DBs
Int: 20/14 WB and 45/25 DBs
Scaled: 4 Ground to standing for each rope climb14/10 WB and 25/15 DBs and Toes to eh

Once the farmers Carry is complete switch
Score is rounds plus reps (excluding farmers carries)

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Monday - February 5, 2018

Chris Cruz

10 rounds for time
2 DB Squat Snatch
4 DB Cleans
6 DB Thrusters
35 Double Unders

RX+: 55/45 DB 10 Rounds
RX: 50/35 DB 10 Rounds
Int: 45/25 DB 8 Rounds Double Under attemps
Scaled: 25/15 6 Rounds Single Unders

Read More

Friday - February 2, 2018

Chris Cruz

RX
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.

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Thursday - February 1, 2018

Chris Cruz

RX+
21-15-9
Wallballs 30/20
Bar Muscle Ups
KB Snatch 70/53

RX
21-15-9
Wallballs 20/14
Chest to Bar
KB Snatch 53/35

Intermediate
21-15-9
Wallballs 20/14
Pull Ups
KB Snatch 44/25

Scaled
21-15-9
Wallballs 14/10
Jumping Pull Ups
KB Snatch 25/15

Read More

Wednesday - January 31, 2018

Chris Cruz

RX+
AMRAP 8
10 American KB Swings 70/53
10 Goblet Lunges Holding the KB 70/53

RX
AMRAP 8
10 American KB Swings 53/35
10 Goblet Lunges Holding the KB 53/35

Intermediate
AMRAP 8
10 American KB Swings 44/25
10 Goblet Lunges Holding the KB 44/25

Scaled
AMRAP 8
10 American KB Swings 25/15
10 Goblet Lunges Holding the KB 25/15

Read More

Friday - January 26, 2017

Chris Cruz

Open Workout 13.5
RX+/RX/Intermediate
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Scaled
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 65/45
15 Pull-ups or Jumping Pull Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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Thursday - January 25, 2018

Chris Cruz

RX+
FGB Style (4 Rounds)
GHD Sit Ups
Sumo Deadlift High Pull 95/65
Burpees (New Open Standard)
DB Push Jerk 55/45
Calorie Bike
Power Snatch 95/65
Toes to Bar
Rest 1 Minute
 

RX
FGB Style (4 Rounds)
GHD Sit Ups
Sumo Deadlift High Pull 75/55
Burpees (New Open Standard)
DB Push Jerk 50/35
Calorie Row
Power Snatch 75/55
Toes to Bar
Rest 1 Minute

Intermediate
FGB Style (3 Rounds)
AbMat Sit Ups
Sumo Deadlift High Pull 75/55
Burpees
DB Push Jerk 35/25
Calorie Row
Power Snatch 75/55
Toes to Bar
Rest 1 Minute

Scaled
FGB Style (2 Rounds)
Ab Mat Sit Ups
Sumo Deadlift High Pull 45/35
Burpees (New Open Standard)
DB Push Jerk 25/15
Calorie Row
Power Snatch 45/35
Toes to Eh
Rest 1 Minute

Read More

Tuesday - January 23, 2018

Chris Cruz

RX+
AMRAP 17
20 Alternating Weighted Pistols (Each Partner) 53/35
40 Double Unders (Each Partner)
60 Box Jumps 30/24
80 Push Ups
100 DB OHS 55/45
 

RX
AMRAP 17
20 Alternating Pistols (Each Partner)
40 Double Unders (Each Partner)
60 Box Jumps 24/20
80 Push Ups
100 DB OHS 50/35

Intermediate
AMRAP 17
20 Alternating Pistols (Each Partner)
40 Double Unders (Each Partner)
60 Box Jumps 24/20
80 Push Ups
100 DB OHS 25/15

Scaled
AMRAP 17
20 Alternating Pistols To Box or Band(Each Partner)
40 Double Unders Attemps (Each Partner)
60 Box Jumps 20/18
80 Push Ups
100 DB OHS 15/10

Read More