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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.


Friday - April 12, 2019

Billy Brown

4 Rope Climbs
20 Ring Dips
In what is remaining of 5 min.,
perform Handstand Push-ups.

4 rounds

Today’s effort is more focused on skill work, so we’re looking for you to manage your pace, perform movements with virtuosity, and not go until failure. On the Rope Climbs, whatever variation you are performing, challenge yourself in terms of complexity. It shouldn’t be a variation that is easy for you and should take about 90 sec. – 2 min. at the most.

For the Dips, the volume is relatively moderate. It should be an amount that can be broken up into 2-3 sets in the first couple of rounds and perhaps 3-4 sets for the last 2 rounds. This portion should take no longer than 60-90 sec.

With the remaining time, perform HSPU or Bear Crawl. You should have a minimum of 1 min. to accumulate reps, ideally 90 sec. – 2 min. Break up the reps from the get-go to stay fresh and avoid failure, as you have no rest going into the Rope Climbs immediately after. Small chunks with short breaks until the very end. 

Have fun!