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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 - August 13th, 2015

Chris Cruz

PRE WOD MOBILITY
KB Psoas Smash 2min/side

WARMUP
2 rounds 
10 Overhead backward ball tosses 20/14
10 Forward ball tosses 20/14
10 Squat jump ball tosses to partner 20/14

"Elite"
Every 2 minutes for as long as possible complete:
From 0:00-2:00
   2 tire flips (giant tire)
   2 front squats 185/135
From 2:00-4:00
   2 tire flips (giant tire)
  4 front squats 185/135
From 4:00-6:00
   2 tire flips (giant tire)
   6 front squats 185/135
Continue adding 2 reps to the front squat each interval for as long as you are able. Weight must be "cleaned" from the floor.

"Standard"
Every 2 minutes for as long as possible complete:
From 0:00-2:00
   2 tire flips (big tire)
   2 front squats 155/105
From 2:00-4:00
   2 tire flips (big tire)
  4 front squats 155/105
From 4:00-6:00
   2 tire flips (big tire)
   6 front squats 155/105
Continue adding 2 reps to the front squat each interval for as long as you are able.
Weight must be "cleaned" from the floor.

"Scaled"
Every 2 minutes for as long as possible complete:
From 0:00-2:00
   2 tire flips (small tire)
   2 front squats 135/85
From 2:00-4:00
   2 tire flips (small tire)
  4 front squats 135/85
From 4:00-6:00
   2 tire flips (small tire)
   6 front squats 1135/85
Continue adding 2 reps to the front squat each interval for as long as you are able.
Weight must be "cleaned" from the floor.

POST WOD MOBILITY
Yoga stretches