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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.


Wednesday - December 19, 2018

Billy Brown

40 DB Hang Squat Cleans
30 Inverted Ring-Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman Makers

Hump Day will be known here on out as Pump Day—lots of pulling and legs! The workout is one time through and combines ring work with moderately loaded DB exercises. The ring work is entirely upper-body pulling. The DB work is a mixture of lower body with a pull and/or a push. Each movement has a lot of reps to perform, which will not only be physically taxing, but a bit of a mental push as well.

This workout will need to be paced from the get-go, which will help preserve energy and intensity for the back end. For the Hang Squat Cleans, choose a weight where you can hit about sets of 10 with short breaks. For the DB Clusters and DB Woman-makers, you’ll likely be performing sets of 5-7 before taking a short break. Inverted Ring Rows will be very challenging across the board. You shouldn’t be able to do more than 7 at a time, averaging probably sets of 5-6 across the workout. Scale so you can finish in 15 minutes. And when you start getting gassed, just remember, you only have to do this movement once! Woohoo!