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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.


Friday - January 25, 2019 "3, 2, 1, Go!"

Billy Brown

For time:

3 rounds of:

10 Power Snatches, 135/95 lbs

10 Weighted Pull-ups, 25/15 lbs

-- then --

2 rounds of:

15 Power Snatches, 135/95 lbs

15 Chest-to-bar Pull-ups

-- then --

20 Power Snatches, 135/95 lbs

20 Pull-ups

We have a moderately loaded barbell and gymnastics pulling bonanza today. The workout is a couplet that changes in volume from start to finish and mixes up the focus of the gymnastics pull within strength and ROM. There is no rest between any of the couplets—3 rounds, into 2 rounds, into 1 final round.

With the moderately loaded barbell and changing gymnastic pull, the intention is to start off slow and get gradually more intense and fast given the decreasing complexity and cycle time.

You can perform the Weighted Pull-ups with the load fixed to the body anyhow—Dip belt, held between the ankles/knees, in your teeth, stuff weights down your shirt, hold someone piggyback, whatever. The movement can be performed with a kip, just so long as the athlete’s bottom position is safe and there is no loss of tension.