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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 - April 3, 2019

Billy Brown

1-15 Deadlifts (115/75 lb.)
15-1 Shoulder-to-Overhead

Hump Day brings us a combo ascending/descending ladder of a classic push/pull couplet. This workout includes a light Deadlift, which will make it a bit more metabolic, and a light to moderate Shoulder-to-Overhead, which will be the pace regulator. This workout is front loaded with S2OH, so the shoulders will get taxed in the beginning, and will ease up a bit so you can go hard at the end to finish with more volume of light DL!

You’ll start out with 1 Deadlift, then 15 S2OH, next round 2 and 14, etc. Each round adds up to 16 reps if you want to think about it that way. 

The Shoulder-to-Overhead can be performed as a Press, Push Press, Push Jerk, or Split Jerk. Ideally, for this workout, you’ll be performing a Push Press or Push Jerk throughout.

Since this workout starts with a larger volume of S2OH, you’ll have plenty of reserves to carve out big sets. It should be a load with which you can do your sets of 15-11 in 1-2 sets. Since the first portion of the workout has so much overhead volume, it may be best to break up the S2OH from the get-go into sets of 7-8 to stay relatively fresh.

As the workout progresses, the DL volume increases, which will give the Press a chance to recover. you should be performing sets 8 through 1 on the S2OH unbroken.

The DL load should be light enough so that you can perform all of the sets unbroken.

Shoot for a sub-15 minute time, sub-12 if you really want to impress The Billy.