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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 5, 2019

Billy Brown

500-m Row
20 Pull-ups
Rest 2 min.
3 rounds

After hitting a below-parallel stimulus for the past few days, today’s prescription is simple: monostructural and gymnastics pulling. We’re looking at an overload of a similar movement pattern but in different planes, each with an element of grip and scapular activation. The Row is metabolic and will start each round with a bit of a lung burn, while the Pull-up is all about shoulder capacity and muscular endurance. The rest period is programmed to allow athletes to hit each round pretty hard instead of approaching this at a steady pace.

Each round should be roughly around 2:30-3 min. of work. Since the work time is a bit longer than the rest period, we aren’t looking for a sprint (because they won’t be recovered for that), but a challenging, intense pace that’s about 85 percent.

What we’re looking for is a stimulus in which you can likely hit the first round of Pull-ups unbroken and the second and third rounds in 1-2 sets. Use today’s workout as a test to try to hold onto the Pull-up bar for longer than you normally would to try to increase your relative intensity with the movement.

Shoot for a sub-16 minute time. Sub 10 if you want to spend the weekend coughing like you’ve got the flu ;)