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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 - December 21, 2018

Billy Brown

4 Round of….

(drum roll, please…)

1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (50/35 lb.)
1 min. Plank Hold
1 min. Rest

After Strongman yesterday, we’re switch gears to a time-priority workout that consists of a monostructural movement, two isometric holds and a moderately loaded Squatting movement. The 1-min. Holds are sandwiched between the other two movements with 1 min. of rest at the end of each round.

The Double-unders are designed to get heart rates up before the Hold, adding an element of fatigue. This is repeated with the Step-ups into the Plank. Bracing the midline in these positions is hard enough; trying to breathe really hard while doing it makes it much harder.

For the love of all that’s good and holy, keep track of your rep count! You could use your 1-min. rest time to write down their total for that round, then add it all up at the end.

There is a penalty for coming down from the Holds. Every time someone drops down from a Hold, they’ll subtract 5 reps off their total score. It’s a hefty fine to pay, but we want you to hang on as if your life depended on it.

The time domains for each movement are short enough to hit each one with intensity. Go for as many reps as possible on the Double-unders and Step-ups, and survive on the Holds. Your score is just the amount of double unders and step ups, so go to town on those. Shoot for 50+ DU’s and 10 step ups per round.