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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.


Monday - March 18, 2019

Billy Brown

100 Single-unders
Woman-Makers (40/25 lb.)
100 Single-unders
50 KB Swings (24/16 kg)
100 Single-unders

We’re starting out the week with a workout that incorporates a bit of monostructural movement with some light free-weight movement. The overall vibe is to keep moving and chip away at a longer effort—nothing should really bottleneck progress other than heart rate. The twist on this workout is that we are performing Single-unders instead of Double-unders, which oftentimes messes people up because they are used to the timing of Double-unders!

The bulk of the workout will be performing the 25 Woman-Makers. This movement, although only 25 reps, has a long cycle time. Choose loading with which you can perform at least 7-8 before resting. The KB Swings should be relatively light and a load with which you could do sets of 15-25 at a time. Both of these movements will tax the posterior, shoulders, and upper back with the pulling motion.

Treat the Single-unders as the station to catch your breath and recover from the loaded movements. Keep the shoulders relaxed and use the wrists on the rope! The goal is unbroken!

Shoot to finish in around 15 minutes.