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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.


Friday - November 30, 2018 Fitness Test #9

Billy Brown

Fitness Test #9: 5k Row (Now, hear us out…)

Yes, rowing can be terrible (it’s Coach Billy’s least favorite movement, besides the bike and thrusters and situps and farmer carries….), HOWEVER—it’s an important distance to test!

Why? Because the act of finding a good pace, even if it’s slower than you think it should be, and holding it for 5,000 meters is an excellent mental workout as well as physical. And that’s why we’re here: to be stronger people, inside and out.

The pace for a 5-k Row is going to vary depending on people’s Rowing abilities and experience. First-timers will almost always go out too quickly and then slow way down to a pace that will end up being a lot slower than if they had started a little more conservatively. Here’s how you should approach this:

The first few kilometers should feel borderline comfortable, but they should still be breathing a little hard. The middle kilometer is where you will want to slow down, but if you resist this urge, they will have a better time maintaining the same pace until the end. If you have some gas left in the tank, a little 200-m sprint at the end is always a nice dramatic finish to a 5-k Row. 

People doing the 2-k Row should attack it in a similar way, with each transition being shorter but still making a good push in that 200 m.

Work your brain today, learn to push and persevere!