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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 19, 2019

Billy Brown

75 Single-unders
15 Deadlifts (225/155 lb.)
Every 90 sec.
6 rounds

At the end of the week, you may need a bit of a mental break, so today’s workout is straightforward intervals of Single-unders and Deadlifts—a prescription that is relatively simple in format but will be heart-rate and posterior-intensive in execution.

The intention is to go as fast as possible within the 90 sec. to complete all reps and get as much rest as possible. Rather than having this turn into 6 rounds for time, have the goal of a negative split each round!

The Single-unders are intended to be performed unbroken every round. The Deadlifts are intended to be performed as a challenging unbroken set for most of the workout. The load should get pretty hard right around the last 3-4 reps each set. The break after the Deadlifts should allow you to get enough of a rest to hit each round without putting the bar down. Since it’s a Friday, err on the side of being conservative if you are on the fence and focus on speed.

The goal is to complete every round sub-1 min. and allow for 30+ sec. rest.