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2704 Hartnell Avenue Ste G
Redding, CA, 96002


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.


Halloween Partner WOD: Zombies Versus Humans!

Billy Brown

Okay, bear with me here, because this is going to be fun. Here's how it's going to go:

Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups

Human watches

Min. 2: Zombie attempts to catch Human in 100-m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:

Jumping Lunges (reps)

Rowing (metres)

Score = Pull-up reps + Lunge Reps + Row (meters)

To clarify how the workout works: Partner 1 (Zombie) performs as many Pull-ups as possible in the first minute, while Partner 2 (Human) waits. As soon as the minute is done, they both Run 100 m as fast as possible. The Human will have the advantage because they are fresh and they were waiting at the door for the minute to end. This will mean the Zombie will need to run a little harder to catch them. If they catch them, they both finish the Run, and when the third minute begins, the Human performs 10 Burpees while the Zombie rests. If they didn’t catch them, both people rest until the 5-min. mark. They then switch positions and Partner 2 now becomes the Zombie and performs Pull-ups, while Partner 1 is the Human and waits until the minute is up and then they repeat the whole Running part again.

The next round is repeated with Jumping Lunges and the third round is repeated with Rowing. Every 5 min., a new round starts and every 10 min., a new movement starts. There will be a total of 6 100-m Sprints performed for each person.

If you catch your human, DO NOT EAT HIM OR HER. We can’t emphasize that enough. They just have to do burpees.