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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

Saturday - December 12, 2015

Chris Cruz


RX
3 rounds for time
10 DB power snatch left arm
10 single arm overhead squat left arm
10 L-pull ups
10 DB power snatch right ram
10 single arm overhead squat right arm
10 L pull ups
55/35 lb DB


Intermediate
3 rounds for time
10 DB power snatch left arm
10 single arm overhead squat left arm
10 strict pull ups
10 DB power snatch right ram
10 single arm overhead squat right arm
10 strict pull ups
45/25 lb DB

The load has been decreased to keep the intensity high and the athlete moving. Perform the pull-ups strict to build the capacity for the L-pull-up. Choose a rep scheme that will allow the pull-ups to be performed in no more than 3 sets. Insist on great mechanics in the power snatch and overhead squats. A different weight for each movement may be needed to achieve this. *Suggested women's weights are a guideline not a limit.


Scaled
3 rounds for time
7 DB power snatch left arm
7 single arm overhead squat left arm
7 strict pull ups banded
7 DB power snatch right ram
7 single arm overhead squat right arm
7 strict pull ups banded
25/15 lb DB

The load and the repetitions are decreased to focus on the mechanics of each movement. Choose a weight for the power snatch and overhead squat where all 7 repetitions can be preformed unbroken. For the pull-ups choose a band that will allow all 7 repetitions to be preformed strict and unbroken. Focus on keeping the chest up and heels on the ground during the overhead squats.