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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

Thursday - December 10, 2015

Chris Cruz


RX
Weighted Pull Ups
3-3-3-3-3-3-3-3-3-3

Intermediate
Strict Pull Ups
3-3-3-3-3-3-3-3-3-3
 

The range of motion for the pull-ups begins with the arms fully extended at the bottom. Think about pulling the elbows to the sides by squeezing the lats. Once the chin clears the bar lower the body until the arms are fully extended. Execute 3 consecutive reps before resting as needed to complete the next set. If unable to achieve all three reps, increase rest or decrease the total number of working sets. If 3 reps is not challenging enough, add a light load and remain strict.


Scaled
Negative Pull Ups
3-3-3-3-3-3

Find a bar height that allows the feet to remain in contact with the ground while holding the bar. The grip should be just outside shoulder width. Use the legs to jump while the arms pull so the chin is above the bar to start. Count 3 seconds while lowering the body until the arms are fully extended and the feet have come into contact with the ground. This is one rep. Execute 2 more reps before resting as needed between the 6 working sets.