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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.

WODs

Friday - December 18, 2015

Chris Cruz


RX

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Intermediate
Tabata squat
Tabata deadlift, 155-lb./105-lb.*
Tabata squat
Tabata deadlift, 155-lb./105-lb.*
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. The intermediate can do this workout as written. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.com and review the videos on the squat and deadlift. Do not sacrifice form and/or range of motion for the sake of moving quickly during the air squats and light deadlifts. Specifically, if a loss of lumbar curve occurs on the deadlift, stop and rest. Repetitions per round of 15, 18, and 20 would be good, better, and great numbers to strive for. *Suggested women’s weights are a guideline not a limit.

Beginner
Tabata squat
Tabata deadlift, 95-lb./65-lb.*
Tabata squat (four intervals)
Tabata deadlift, 95-lb./65-lb.* (four intervals)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

The intervals have been changed on the second time through each exercise to reduce the volume. Prior to starting this workout go to Exercises and Demos from the left hand navigation menu at CrossFit.com and review the videos on the squat and deadlift. During both movements ensure the lumbar curve is maintained throughout each repetition by bracing the stomach and low back. During the squats the hip crease travels below the knee at the bottom of each rep. Stand to full extension of the hip and knees at the top. During the deadlifts actively pull the bar into legs by engaging the shoulders and lats. Stand to full extension of the hips and knees at the top to achieve full range of motion