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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.


Tuesday - November 27, 2018

Billy Brown

3 RF-ME: Burpee Broad Jumps, Barbell Windshield Wipers and Single Dumbbell Overhead Squats

3 rounds for max reps of:

max rep Burpee Broad Jumps, 2 mins

max rep Barbell Windshield Wipers, 75/55 lbs, 2 mins

max rep Single Dumbbell Overhead Squats, 50/35 lbs, 2 mins

After a single focus of pulling yesterday, today’s workout features some lower-body squatting/explosive movement, upper-body pressing/stabilizing, and midline.

 For the Burpee Broad Jumps, make it a goal to prioritize quality of reps and get a longer jump over performing small bunny hops and accumulating a lot of reps. Think power output! If you start out performing Broad Jumps that are approximately 4-5 feet, make it their goal to stick with that distance throughout the workout.

For the Wipers, keeping a hollow-body position with legs straight will be a priority. You could easily go through this movement quickly, just like the Broad Jumps, and accumulate more reps, but again, the goal here is quality. Focus on keeping a stationary torso and legs and core that move as one unit.

For the SA DB OHS, choose a weight that allows you to perform sets of around 10-15 at a time, and you get to pick how many reps each arm gets.

Within each 2-minute increment, a good goal on the Broad Jumps is to accumulate around 20-30 quality reps, 30 Wipers, and about 30 OHS. Get some!