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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 - February 27, 2019 "Sorie Should Love This..."

Billy Brown

Seriously, that’s all I could think of when I saw this. Feel free to comment with a better name :)


20 Lateral Burpees Over the Barbell
20 KB Swings (24/16 kg)
10 Shoulder-to-Overhead (155/105 lb.)
AMRAP 20 min.


20 Lateral Burpees Over the Barbell
20 KB Swings (24/16 kg)
10 Shoulder-to-Overhead (135/95 lb.)
AMRAP 20 min.


20 Lateral Burpees Over the Barbell
20 KB Swings
10 Shoulder-to-Overhead
AMRAP 20 min.

Hump Day brings us a gnarly triplet that combines light to moderate weight, pulling, pressing and lots of metabolic effort. Burpees, KB Swings, and S2OH will leave the shoulders feeling pretty taxed over 20-min. All movements in the workout are compound and incorporate core-to-extremity, so your engine and conditioning will also be tested.

For the Lateral Burpees, yo must take off with two feet and land with two feet—we want you adhering to Open standards. The S2OH will likely be performed as Push Presses or Push Jerks, however all varieties are permissible. Barbells are taken from the ground (I know, I know. Deal with it).

The most challenging portion of this workout, aside from the metabolic and shoulder fatigue, will be the Shoulder-to-Overhead. The loading should be challenging enough that you cannot Push Press the weight for more than 2 rounds, but rather perform a majority of your reps as Push Jerks. Split Jerks shouldn’t be necessary for the loading target, unless it’s the last round and you’re going for it! Choose a load with which you can perform all sets as a challenging, unbroken set for most of the workout. It should get hard right around rep 7-8.

Burpees and KB Swings should be performed at a “relaxed” pace. Keep Burpees fresh by keeping arms loose as you jump over the bar. Keep KB Swings fresh by breathing as much as possible. These two movements should be on the easier side to perform (rolls eyes).