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2704 Hartnell Avenue Ste G
Redding, CA, 96002


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.


Saturday - December 19, 2015

Chris Cruz

10 min AMRAP
10 box jumps 30/24
20 GHD situps

Complete as many rounds as possible in 10 minutes of:
30-inch/24-inch* box jumps, 10 reps
15 GHD sit-ups to parallel
A proper setup on the GHD is necessary for the correct execution of the movement. The hip crease should be off of the pad with the knees slightly bent. Lean back until the torso is parallel to the ground. Aggressively extend the knees by squeezing the quads. This will pull the torso forward to the starting position. Do not increase total volume of GHD sit-ups to more than 10% of what has been accomplished in a recent workout. For example, if in the last 3 weeks 100 GHD sit-ups have been performed in a workout, 110 reps is the max exposure for this workout. If no GHD's have been done recently do not complete more then 4 rounds with the GHD recommendation. After 4 rounds move to the ab mat sit-up scale above. *Suggested women's heights are a guideline not a limit.

Complete as many rounds as possible in 8 minutes of:
20-inch/14-inch* box jumps, 10 reps
20 abmat sit-ups

The time domain has been reduced to control the volume of reps accumulated. During the box jumps, ensure the entire foot lands on the box while keeping the knees in line with the toes. Stand up until you have reached full hip and knee extension on the top of the box. Step down to begin the next rep