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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

Friday - January 15, 2016

Chris Cruz

RX

On an 8-minute running clock perform 1 minute each of:
Squats
Push-ups
20-inch/16-inch* box jumps
Pull-ups
Inverted burpees
Wall ball shots, 20-lb./14-lb* ball
Burpees
Double-unders
Post reps completed for each exercise to comments.

Intermediate
On an 8-minute running clock perform 1 minute each of:
Squats
Push-ups
20-inch/16-inch* box jumps
Pull-ups
Inverted burpees
Wall ball shots, 20-lb./14-lb.* ball
Burpees
Double-unders or attempts
Post reps completed for each exercise to comments.

If any movements are not yet possible practice the technique and count all attempts for the minute. Rest as needed. Quality movement should take priority over lots of sloppy reps. Slow down as needed to ensure quality. *women's weights should be a guideline not a limit.

Scaled
On an 8-minute running clock perform 1 minute each of:
Squats
Push-ups
16-inch/12-inch* box jumps
Jumping Pull-ups
Burpee to pike
Wall ball shots, 14-lb./10-lb* ball
Burpees
Double-unders or attempts
Post reps completed for each exercise to comments.

Rest as needed with the running clock. For particular movement instruction go to CrossFit.com click on the left hand navigation, under exercise and demos. During the push-ups if a rigid body position can not be maintained through out the entire range of motion, hold a plank. During the jumping pull-ups, measure the pull-up bar to bisect the forearm while standing tall. Grab the bar and lower to an extended arm. Jump to get the chin over the bar descending quickly back to your feet and an extended arm. During the double unders spend the minute working the technique and attempting the movement. Count each attempt as one.