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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

Thursday - December 6, 2018

Billy Brown

Chipper: Russian Kettlebell Swings, 400 m, GHD Sit-ups and 4 more

For time: 50 Russian Kettlebell Swings, 70/53 lbs

Run, 400 m

30 GHD Sit-ups

20 Back Squats, 1x bodyweight

30 GHD Sit-ups

Run, 400 m

50 Russian Kettlebell Swings, 70/53 lbs

A great burner for the legs and midline! Most athletes should go reflectively unbroken on the entire Workout. Shoot for unbroken on everything, but, no more than 2 sets on any one single movement. We should all finish around the 15 to 18 minute mark.
On the swings, absolutely no more than 2 sets! Scale weight as needed to do so.
Make the 400 meters a run. It should take less than 1:30. Scale distance if needed. 
On GHD’s, scale to parallel or to AbMat sit-ups as needed.
Finally, on the Back Squats, no more than 2 sets. Scale load up or down to make that a challenge. 

Lastly, I’d like to challenge 2 different athletes. 

Athlete #1: If you’re used to underestimating you ability, and you always go light, I’d like to challenge you to go heavy today. You can do it! You just might amaze yourself with strength you didn’t realize was there!
Athlete #2: If you’re the one who always Rx’s and can’t maintain the stimulus(intensity or time frame) that is asked of you, I challenge you today to swallow you pride and choose appropriately. You might amaze yourself and get super fit even though coach didn’t write “Rx” by your name! 

-Coach David