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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

Wednesday - December 16, 2015

Chris Cruz


RX
T.U.P.
15-12-9-6-3
power cleans 135/95
pull ups
fronts squats 135/95
pull ups

Intermediate
15-12-9-6-3 reps for time of:
115-lb./75-lb.* power cleans
Pull-ups
115-lb./75-lb.* front squats
Pull-ups

The load has been reduced on the power clean and front squat to keep the intensity high. During the power cleans ensure that each repetition is caught in a partial squat by re-bending the knees. Do not execute a muscle clean where the legs remain straight in the receiving position. This will assist in lifting larger loads in the future. Re-establish the hook grip while returning the bar to the floor. During the front squats ensure the hip crease is below the knee at the bottom of each rep and stand to full extension of the hips and knees at the top. If the grip starts to fail on the pull-ups try using a reverse grip where one hand is pronated and the other is supinated. If more than three sets is needed to complete a round of an exercise, reduce the reps. *Suggested women’s weights are a guideline not a limit.

Beginner
15-12-9-6-3 reps for time of:
75-lb./55-lb.* power cleans
Banded Pull-ups (12-9-6-3-1)
75-lb./55-lb.* front squats
Banded Pull-ups (12-9-6-3-1)

The load on the power clean and front squat has been reduced to allow the beginner to focus on mechanics. The pull-up reps are reduced to control 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 power clean and front squat. During the power cleans achieve full hip extension by squeezing the glutes before receiving the bar on the shoulders in a partial front squat. During the front squats use a loose fingertip grip to help keep the bar on the shoulders and the elbows high. Ensure the hip crease is below the knee at the bottom of each rep and stand to full extension of the hips and knees at the top.
Select a band for the pull-ups that allows each round to be completed in two sets.