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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

Tuesday - December 29, 2015

Chris Cruz

NO 5:30am class today


RX

150 squats
75 hip-extensions
120 squats
60 hip-extensions
90 squats
45 hip-extensions
Post time

Intermediate
For time:
130 squats
55 hip-extensions
100 squats
40 hip-extensions
70 squats
25 hip-extensions
Post time to comments.

The repetitions are decreased to reduce the total volume, keep the athlete moving and intensity high. In the GHD hip extension the goal is to be able to reach a 90 degree angle at the hip without flexing the spine through the entire range of motion. Go only as low as you can keep a rigid spine. Additionally, go only as high as will create a straight line from ankle, knee, hip and shoulder. Do not over arch the spine at the top of the movement. This is achieved by releasing the glutes on the way down and contracting the glutes on the way up.

Beginner
For time:
100 squats
75 hip-extensions
75 squats
Superman hold, 60 seconds
50 squats
25 hip-extensions
Post time to comments.

The repetitions are decreased to reduce the total volume. For the hip-extensions set-up on the GHD with legs straight and hips in front of the pad. Lower by flexing the hips, go only as low as you are able to keep a neutral spine. Film yourself in your warm-up to review what range of motion you can hit in the workout. The goal is to eventually get to a 90 degree angle at the hip, but again only go as low as possible without flexing the spine.