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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

Wednesday - January 16, 2019 "Cindy-rella"

Billy Brown

5 Pull-ups
10 Push-ups
15 Air Squats
12 rounds


Cindy is a quintessential benchmark for body-weight conditioning in the CrossFit world. The effort is 20 min., and usually turns into a mind game of staying mentally engaged and on a certain pace to complete a desired number of rounds. Today’s workout incorporates Cindy’s movements, but in a task-priority environment instead.

The workout is 12 rounds for time. What this does is change the focus of the workout from a pacing exercise to an effort that has more of a tangible end in sight. For those who have done Cindy before, it will be a good way to hit the same movements with an entirely different stimulus.

Pace the first third of the workout at around a 75 percent, the second third at around an 85 percent, and the last third at 90+ percent. By pacing the first portion, athletes will ensure they won’t reach failure or detrimental fatigue on the Push-ups, which is usually the portion that bottlenecks most people.

The Pull-ups are a small volume, so they will likely be unbroken throughout. Push-ups will range, but should ideally be performed in 1-2 sets in the first half, and may be done in 2-3 sets for the last half. The Air Squats are all about staying at a pace and performing reps continuously.

The number of rounds people are completing today should be a little over half of what your regular Cindy score is (if they have done it before). Shoot for finishing times within the 12-15-minute range, with your Competitors and your Cindy ninjas finishing under/around 10 min.