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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 5, 2018

Billy Brown

40/30 cal. Assault Bike

200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds

40/30 cal. Assault Bike

 Across the board, the goal for each Bike interval is to take no longer than 3 min. (6 min. of machine total). Since the KB Carry only uses one KB, you’ll be able to move a lot faster, as it will be less taxing on the legs and body. Since you can switch up their grip or hold position, you shouldn’t be putting the weight down during the 200 m. Aim for the Carries to take no longer than 1:30—it should be a weight with which you can just about jog. The KB S2OH should be unbroken across all sets. Ideally, you are going immediately from the Carry into the S2OH without putting the KB down.

Most finishing times will be right at 15 minutes.