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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

Monday - March 4, 2019 "Winslow Homer"

Billy Brown

This workout makes me think of Homer’s painting “The Gulf Stream.” I feel the same kind of helplessness when I think about rowing and burpees. And now you know about famed 19th century American painter Winslow Homer. See? You learned something. Oh, right, the workout. - Billy

500-m Row

20 Burpees

Rest 2 min.

3 rounds

We’re starting off the week with a monostructural-gymnastics interval workout. The prescription is a couplet of Rowing and Burpees, in which the Row will tax the posterior and pull, and the Burpees will fatigue the legs and press. Both movements are highly metabolic, so this couplet will jack up your heart rates and burn the lungs. And hopefully it’ll flush out any residual soreness from Saturday for those who did The Open.

 The overall volume of the workout is low, only 3 rounds, so the intention is to go hard on each round. The working time will exceed the resting time a bit, so this won’t necessarily be an all-out sprint each round (100 percent), but should still be a very challenging effort (90+ percent). If you do truly go 100 percent on the first round, you probably won’t have anything in the tank left for the last 2 rounds.

Shoot for around or under 2 minutes per row. And go pretty nuts on the burpees :)