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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 - May 24, 2019

Billy Brown

Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m

A great Rowing WOD to kick off the weekend or end your week, depending on how you like to look at it.  With a total of 5 x 500-m Rows, equaling 2.5 k and 200 reps of gymnastics work, the volume is pretty high. It is a great opportunity to put your heads down and go. Today, we are giving overhead movements a quick break, and the focus is on consistency and practicing pacing across the Rows.

The recommended load for the Russian Twists is 14/10 lb. We don’t want there to be too much load in today’s workout, and the ball is merely there for a slight added effort.

Make the goal for today to hit each Row at the same pace for all 5 efforts. This means that the first one might feel too slow because you will be fresh, but after 500 m of Rowing and 50 Air Squats, you won’t feel this way for the second round. For the majority this will be between 2 min. – 2:15 pace.

This doesn’t mean you get to sandbag the gymnastics movements, but the Rowing is definitely the focus of the workout, so just getting through these without too many—if any—breaks is the goal. Keeping a good steady pace while trying to recover from the Row is ideal. The Box Jumps will probably take a little longer than the other movements, but the same rule applies: Try to maintain a steady pace overall.

We have allowed up to 25 min. to complete the workout. Shoot for a finish somewhere between 20 and 24 minutes.