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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

Friday - December 11, 2015

Chris Cruz


RX
3 rounds for time
10 clean and jerks 135/95
50 wall balls 20/14


Intermediate
3 rounds for time
10 clean and jerks 115/75
35 wall balls 20/14

Find a load for the clean and jerks that will allow the first set of 10 reps to be unbroken. The second and third rounds should have at least 5 consecutive reps. The wall balls should be completed within 3 sets or decrease reps. Strive to complete this workout under 15 minutes. *Suggested women's weights are a guideline not a limit.


Scaled
3 rounds for time
10 clean and jerks 75/55
25 wall balls 12/8

The load and reps are reduced to meet the intended time domain of under 4 minutes per round. Decrease the wall ball reps further if unable to accomplish this. The barbell will begin on the floor for the clean. Jump through the heels, shrug the shoulders, then receive the bar on the shoulders in a partial front squat. During the dip of the push jerk keep a vertical torso by pushing the knees forward as the hips flex. Fully extend the hips before pressing under the bar with locked out arms. Stand up all the way then lower the bar to the floor for the next rep. During the wall balls, ensure the hip crease is below parallel at the bottom of each rep.