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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 - February 13, 2019 "A Frown is a Smile Upside Down"

Billy Brown

Handstand Walk
Accumulate as many meters as possible in 12 min.
Every time you break, perform 30 Double-unders.

Lots of metabolic conditioning on Monday, and a heavy lifting stimulus yesterday, brings us to a skill-oriented session today. The purpose of the workout is to spend some time on a high-level skill and to practice this skill under fatigue. The Double-unders will jack your heart rates up and make it harder to keep walking on your hands, which means you’ll be doing Double-unders more frequently and Handstand Walking less.

If you’re good at Handstand Walking, you’ll ideally be performing the workout as half Handstand Walking and half Double-unders during the 12 min. If you don’t scale appropriately, it might end up being a Double-under workout. Let’s try to avoid this by choosing an ideal scale and find a happy medium between doing Double-unders for the whole workout and only getting inverted for short periods.

For those whose calves still feel a little taxed after Monday, you can change the Doubles to Mountain Climbers instead. Yes, still a jumping type movement, but in a different plane.

The goal on this workout is to slowly chip away with consistency on the Handstand Walking. The jump-rope penalty is intended as an active recovery station that should take no longer than 30 sec.

Rx athletes should be getting 5-10 m at a time. It would be best for to break it up into manageable increments from the get-go so you can preserve your technique and shoulder stamina. Aim for a total of 100 m across the entire workout, including the DU penalty. If you’re not walking on your hands yet, use the around the world on the box to build up your shoulder strength.