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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 28, 2015

Chris Cruz

NO 5:30am Class Today


RX

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Intermediate

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Spend at least 10 minutes warming up with an empty barbell and light loads to practice the mechanics necessary to be successful in this movement. This warm-up can include breaking the movement down to smaller components such as a jump and shrug where the arms remain straight to prevent pulling early. Practice the front squat and then execute several reps of pulling under the barbell quickly into the front squat. Be relentless on achieving the points of performance. Lastly, put everything together by bringing the barbell to mid-thigh. Jump, shrug, and pull under the barbell rapidly with the elbows high. Stand up all the way before bringing the barbell to the hang position to begin the next rep. Increase the load over each set as long as the safety of the back and knees is not compromised. Fix minor mechanical errors as necessary. Log the loads lifted across each set.

Beginner
Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Use the medicine ball for a warmup to practice the mechanics of the hang squat clean prior to using a barbell. Keep the spine neutral by bracing the stomach and slightly raising the chest. Stand quickly through the heels to full hip extension by squeezing the legs and glutes. Pull under to a sound front squat where the spine is neutral, weight is in the heels, depth is below parallel, and the knees are tracking the toes. Stand up all the way before returning to the hang position to begin the next rep. The points of performance do not change when using a barbell. Progressively increase load over the sets as long as the mechanics are sound. Rest as needed between sets. Do not sacrifice form to use a heavier load