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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

Thursday - December 17, 2015

Chris Cruz


RX

5 sprints for time of:
25-meter handstand walk
Then, 5 sprints for time of:
50-meter walking lunge

Rest at least 2 minutes between efforts.

Intermediate
5 sprints for time of:
25-meter bear crawl
Then, 5 sprints for time of:
50-meter walking lunge
Rest at least 2 minutes between efforts.

If the athlete is able to walk on their hands for at least 15-meters in two sets, shorten the distance to 15-meters for each round and execute the handstand walks. Otherwise, use the bear crawl scale and keep the legs straight and the hips as high as possible. The walking lunges should be completed without stopping during each 50-meter effort. If this is not possible with adequate rest, decrease the distance.

Beginner
5 sprints for time of:
35-foot bear crawl
Then, 5 sprints for time of:
25-meter walking lunge
Rest at least 2 minutes between efforts.

The distances have been reduced to control the volume and allow the beginner to focus on mechanics. During the bear crawls push into the floor with the hands and squeeze the stomach and low back. The higher the hips and the straighter the legs the more challenging this movement will be. During the walking lunges ensure the weight stays in the heel of the lead leg by keeping the knee behind the toes. After the trailing knee touches the floor, the lead leg should come to full knee and hip extension