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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 10, 2019

Billy Brown

800-m Run
30 Power Snatches (115/75 lb.)
40 Alt. Pistols
Rest 1 min.

600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.

400-m Run
10 Power Snatches
20 Alt. Pistols

This Wednesday we’re going to hit a gnarly volume and stimulus of monostructural, weightlifting, and gymnastics. Each round lessens in volume, but what that means is that we want your intensity to increase, especially given that you have rest between each round. The Power-Snatch weight is light so you can rep it out fast. All movements will focus on a heavy leg and lung demand.

Each round begins with a Run. We want you pushing yourselves, but keeping it below 85 percent so you can come back in and hit the Snatches and Pistols hard. Run with shoulders and traps relaxed and make sure you feel in control.

The Power Snatches is where things will get nasty. The weight should be something you can move through, at a load where you could do sets of 7-8 in a row fresh, but likely will be doing smaller sets of about 5-7 or so during the actual workout.

Once you get to the Pistols, you’ll have to concentrate a bit in order to maintain composure and balance, but since you get a rest immediately after, you can afford to go a bit faster because you’ll get a bit of recovery before continuing.

Shoot for a time of around 20 minutes.