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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

Tuesday - April 2, 2019 "Squatzilla"

Billy Brown

Back Squat
4-4-4-4-4

(10 min.) Optional Finisher
4 x Tabata 
MB Kick-backs + 4 x Tabata Leg Throws.

*P1 performs all Tabata Kick-backs, then P2. Repeat in the same way with Tabata Leg Throws.

Today’s single-modality strength session will leave you feeling pretty taxed as we have a high volume of heavy lifts. The intention of today’s class is to work sets of 4 at the same weight across the board. We are carving out 40 total minutes of squat prep, warm-up, and execution. This means we want you to work up to something that is near a 4-rep max and maintain that for the entirety of the 5 sets.

Today’s session includes the first of our yoga sessions. The emphasis is hip prep, which will be a great lead into the squat emphasis. Some of these yoga complexes will move and flow, while others will be more static. You’ll see some complexes have athletes passing through certain yoga positions that include a wide ROM to help prep for the movements of the class and help increase balance and proprioception. Others are intended on relaxation and improving mobility.

The session also includes a partner Optional Finisher at the end, which will get your heart rate up a bit while taxing the midline.

The goal of today is to be HEAVY. We want each set of 4 to be near maximal and illicit about 3 min. of rest before performing the next set. Aim to perform your sets of 4 around 80-83 percent of their 1RM, give or take a few percentage points.