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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

Friday - May 10, 2019

Billy Brown

200-m Plate Run (25/15 lb.)
20 Alt. DB Power Snatches (50/35 lb.)
Max Set 
Box Round-the-Worlds
4 rounds

Happy Friday! Today’s effort will challenge your shoulder stamina amidst two other heart-rate and shoulder-involved movements. You’re going to perform the Plate Run and DB Snatches, then perform a max set of Around-the-Worlds each round. This workout will test your ability to maintain gymnastics positions under duress—both in heart rate and with some compounding shoulder fatigue (Plate Hold, Snatches).

The max set is terminated once you come off of the box or loses tension in the movement (the elbow bends). For the Around-the-Worlds, travel the same direction for an entire round, i.e. in the first round, go entirely clockwise around the box until failure. Next round, go entirely counter-clockwise. Then repeat for Rounds 3 and 4. The Box Around-the-World is performed as Rx’d with feet on the box.

For the Plate Carry, hold however you’d like—chest, side, shoulders, pinch, etc. We recommend mixing it up so as not to tax one area too much!

Try to hit about 80% max effort throughout the workout so you don’t burn out in the later rounds - this should take around 15-20 minutes. Have fun!