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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

Monday - August 10th, 2015

Chris Cruz

PREWOD MOBILITY
shoulder smash with barbell 2min/side

WARM UP
3 rounds
200m run
10 turtle giraffes
10 lunges
10 GHD hip extension
10 shoulder taps

"Elite/Standard/Scaled"
Death by burpee + backsquat @50% of 1RM
rest 3 minutes
Death by burpee + shoulder press @60% of 1RM
rest 3 minutes
Death by burpee + deadlift @70% of 1RM

For the death by burpee pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed

POST WOD MOBILITY
Overhead Extraction 2 min /side
Lateral Opener
Samson Stretch 1min/side