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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 - January 23, 2019 "That Escalated Quickly"

Billy Brown

AMReps 12 mins: Shuttle Runs and Kettlebell Swings

As many reps as possible in 12 mins of:

2 Shuttle Runs, 30 m

4 Kettlebell Swings, 53/35

4 Shuttle Runs, 30 m

6 Kettlebell Swings, 53/35

6 Shuttle Runs, 30 m

8 Kettlebell Swings, 53/35 ...

Continue increasing reps by 2 each round until time is complete.

The goal on this workout is to find a manageable pace. Only rest during the transitions between the KB Swings and the Runs for the first half of the workout. You're eventually going to have to rest as the KB gets to a higher volume.

Choose a KB loading that allows you to perform at least 20 in a row, even with the reps before that you performed that may have fatigued you. The KB Swings will tax the hamstrings and the Runs will slow down. Instead of trying to go unbroken on each set of Swings and then in turn, sandbagging the Shuttles, try to take strategic, early breaks on the KB Swings so they don’t reach failure and then push the pace on the Runs.

Shoot for 10 rounds today!