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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.


Tuesday - March 5, 2019 "Dissected Kelly"

Billy Brown

Pat Barber’s title for this sounds like a horror movie. -B

Run 200 m

15 Wall Balls (20/14 lb.)

15 Box Jumps (24/20 in.)

Run 200 m

15 Box Jumps

15 Wall Balls (20/14 lb.)

AMRAP 20 min.

Tuesday brings us a remix of a classic CrossFit benchmark workout: Kelly. Traditional Kelly is 5 rounds of a 400-m Run, 30 Box Jumps, and 30 Wall Balls. In that task-priority workout, the loading per round is moderate and is a brutal combination of heart rate, heavy breathing, and leg/shoulder demand.

What we’ve done in this version of Kelly is turned it into a time-priority effort and dissected it—reduced the number of reps and distance at a time so the workout is performed in more of an unbroken-style effort, reducing rest time and hopefully increasing the number of rounds you are achieving in 20 min.

One other difference in the workout is that after the second Run, the order of the Box Jumps and Wall Balls has changed. This will pair up the volume a bit more on the same movement, but still using the Run to shake it out and separate the rep scheme.

The goal for everyone today is to stay moving steadily for the entire 20 min. The goal on the Box Jumps is to perform them at a steady pace. Make it your goal to only rest on top of the box rather than on the ground.