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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

Monday - December 14, 2015

Chris Cruz


Snatch
3-3-3-3-3
Intermediate

Intermediate
Snatch 3-3-3-3-3 reps

Prior to starting the working sets spend time warming up. Begin by drilling mechanics with a pvc then an empty barbell. Progressively increase the weight with a minimum of 5 sets before the first working set. Complete all working sets above 80% of a previous 1RM. Start from the ground and ensure the grip and back position are sound before executing each rep. There is no rest between reps. Rest approx. 3-5 minutes between sets. Log the loads lifted. 


Beginner

Hang Snatch 3-3-3-3-3 reps

The range of motion is decreased to drill good positioning and focus on mechanics. Concentrate on pulling the bar into the body and driving through the heels as the hips extend. Increase weight only if mechanics stay sound. If unable to fix mechanics within a working set, decrease the load. Rest as needed between sets. Log the loads lifted.