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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 - March 13, 2019 "90 Seconds to Mars"

Billy Brown

12 GHD Sit-ups
12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)
12 Box Jumps (20 in.)
Perform 1 round every 90 sec.
10 rounds

After a good amount of heavy Shoulder-to-Overhead yesterday, today we are lightening the load and focusing on the lower body and midline. The workout is performed as 10 rounds x 90-sec. windows of time for a continuous 15 min. At the beginning of each 90 sec., you’ll perform sprint-like intervals with the triplet above. The goal is to move fast and with purpose between transitions and during each movement’s cycle time.

The MB Reverse Lunges are performed holding the MB anywhere on the body—at the chest or shouldered. Execute by taking a step backward rather than forward with the lead leg. On the box, the height is 20 in. for all.

Your score is the cumulative time to perform work each round (take the sum of 10 scores).

Since we have a tight time frame to finish 36 reps, the goal is fast, unbroken movement. The Sit-ups (GHD, Weighted, or Floor) should be performed slightly under 30 sec. The Lunges and Box Jumps together should take roughly 30 sec. Each round, we are looking for 1 min. of work to 30 sec. of rest. We understand this will be a tight time frame for many athletes, so scale accordingly to get at least 30 sec. of rest each round. We don’t want this turning into 10 rounds for time.