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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.


Tuesday - April 23, 2019 "The Old Snatch and MUP"

Billy Brown

1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
Ring Muscle-ups
AMRAP 15 min.

1-2-3-4-5 = 1 round

The Squat Snatch and Muscle-up combo creates such a unique stimulus. The pulling and stabilizing of the shoulders during the Snatch taxes the upper body in such a way that it makes the athletes have to work a little harder through those Muscle-ups. Because muscle ups are super easy to begin with :)

The rep scheme is as such: you’ll perform 1 Squat Snatch + 1 Muscle-up, then 2 Squat Snatches + 2 Muscle-ups, etc., all the way up to 5 reps of each. This makes 1 round. To score one round, you need to perform a total of 30 reps first. We used this rep scheme because it keeps the volume per set low, which mentally and physically enables a lot more people to keep moving more consistently without big breaks between sets for the heavy-ish weightlifting movement and highly skilled gymnastics movement. It also breaks up the monotony of a long couplet AMRAP for a change.

We’re going heavier for the snatch weight, so pick a weight that you can do three to five reps unbroken. Anything heavier, and you’ll fall apart in the workout.

Shoot for at least four rounds today!