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2704 Hartnell Avenue Ste G
Redding, CA, 96002

530-605-4661

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.

WODs

Tuesday - May 14, 2019

Billy Brown

10 Power Clean and Jerks (185/125 lb.)
10 Deadlifts
3 rounds

*Work up to heavy 7 rep C+J

Today’s workout is a 3-round couplet of moderately heavy hamstring, low back, and overhead demand. The total volume of the workout is that of a heavy Grace, but mixed with more hamstring demand. This workout is intended to be not only a gnarly breather but also pretty challenging on the back side.

Prior to the metcon, we are working up to a heavy set of 7 on the Power Clean and Jerk. This is to be performed touch and go and will give you the opportunity to work on your barbell cycling skills as well as help determine an appropriate workout weight.

The Jerk can be performed as a Push or Split Jerk. It should be a weight with which you can start as a Push Jerk for about half of the workout, and may revert to a Split toward the later half when fatigue sets in.

Choose a loading with which your Clean and Jerks are performed in fast singles from the get-go. Even if you can perform some reps touch and go (should only be able to touch and go a few anyway at the chosen weight), you will be unnecessarily loading your back and in this workout, you can’t afford that extra time under tension.

Deadlifts should be a load with which you could do 10 unbroken fresh, but may choose to perform smaller sets of 3-5 with short breaks to keep the low-back fatigue at a minimum.

Times for this workout will be ranging from 7-10 min.