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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 - March 6, 2019 "Spring Cleaning"

Billy Brown

Squat Clean

Clean Complex
1 High Hang SC
1 Mid-Thigh
1 Full
EMOM 10 min.

Today’s session is comprised entirely of weightlifting, first with a traditional 5×3 and then into a bit of interval-style position work. Typically, we work positions first as a way to ramp up toward heavy lifting. Today we will be switching the stimulus up a bit, which will allow you to go heavier in the first portion. You can choose afterward to either use a percentage based off of your lifting, or start off light and increase load as you go. Either way, going heavy first primes the body and CNS to take a potentially heavier load in the Complex at the end.

The High-Hang position is performed only with a dip in the knees, not a flexion of the hip. Make sure the torso stays upright on this movement. This will be the inhibiting factor for the subsequent Cleans during the EMOM. The Clean Complex is performed with all 3 reps in a row, no setting the bar down until the third rep is complete.

The loading on the first portion should be heavy enough that you can’t string together reps and want to perform each rep as singles. Ideally, you are building in weight over the 5 sets of 3. You do not have to add each set, but should be trending upward from start to finish.