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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

Tueday - July 7, 2015

Chris Cruz

-PreWOD Mobility-
hamstring smash on racked barbell 2min/side

WarmUp
emphasizing form
2 rounds
1 minute KB deadlift (5 second up and down)
1 minute KB high pulls (from knee, drive hips)
1 minute KB squats (5 second up and down)1 minute strict burpees (hold each position for 2 seconds)

"Elite" - 20min TimeCap
50 walking lunges 53/35 KB
50 abmat situps
40 walking lunges 53/35 KB
40 abmat situps
30 walking lunges 53/35 KB
30 abmat situps
20 walking lunges 53/35 KB
20 abmat situps
10 walking lunges 53/35 KB
10 abmat situps

"Standard" - 20min Time Cap
50 walking lunges 
50 abmat situps
40 walking lunges 
40 abmat situps
30 walking lunges 
30 abmat situps
20 walking lunges 
20 abmat situps
10 walking lunges 
10 abmat situps

"Scaled" - 20min Time Cap
5 rounds for time
20 walking lunges
10 abmat situps

-PostWOD Mobility-

Couch lunge series (knee on ground)
-hands over head 
-hold foot, knee out, pelvis to heel
-straighten front leg, fold over
-pigeon stretch