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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 - June 14, 2019

Billy Brown

Run 400 m with MB
12 GHD Sit-ups
24 Wall Balls (20/14 lb.)
Complete one round every
6 min.
4 rounds

Today we are performing a MB-centric interval workout that emphasizes the legs and midline. Athletes start by running 400 m with their MB, held anywhere you’d like—Bear Hug, shouldered, side, etc. Then, you’ll return and perform 12 GHD Sit-ups (varied varieties), right into 24 Wall Balls.

Rather than a sustained effort over 4 rounds, we want you pushing yourselves. The goal on this workout is to hit a negative split each round—start out around 80-85 percent and ramp up intensity each round. Ideally, the first rounds take around 4:30 and then creep up toward 5 min. Each round should have a minimum of 1 min. of rest.

Your goal is to get done with the run in 4 minutes or less (if you can’t, we can scale it down to 200m) and the wall ball shots in no more than 2 sets. Have one of your amazing coaches help you scale ;)