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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 - September 17, 2015

Chris Cruz

WARMUP
Alternating 20sec work 10 sec rest 4 rounds
jumping jacks
left plank
mountain climbers
right plank

"Elite"
12-9-6
muscles ups
deadlifts 275/185
every time you break up the muscle ups perform 3 penalty deadlifts

"Standard/Scaled"
Partner WOD
In 2 minutes:
as many tire flips as possible
2 minutes:
1RM turkish get-up (must perform on both arms)
rest 2 minutes
2 minutes:
max effort burpees (simultaneous must high ten at top of burpee)
2 minutes:
max effort wall balls (sharing a ball passing to each other)
rest 2 minutes:
2 minutes:
over the tire jumps (games style)
2 minutes:
med ball clean (alternating)
For Total reps: count 1RM turkish get up weight as reps