contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.

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 - June 18, 2019

Billy Brown

14 Cluster (Clean) Wall Balls (20/14 lb.)
7 Push Presses (155/105 lb.)
AMRAP 16 min.

After some long endurance testing yesterday, we are staying in the weightlifting zone with a combination of two MB movements and a moderately heavy Push Press. The intention of this AMRAP is to be light and metabolic with the MB, and hard and heavy hitting with the barbell. Both movements are leg driven with an element of the upper body to finish the movement.

The MB Cluster Wall Ball is a MB Squat Clean into a Wall Ball. You’ll catch the ball after the toss and go straight to the ground to Clean it again for the next rep. Both of these movements must be complete to count as 1 rep. So, it is 28 total reps per round for the Cluster-Wall Ball.

Push Presses are taken off of the ground.

Legs will get fatigued from the double Squat of the Clean into Wall Ball—this will make the legs much more fatigued for the Push Presses after. Shake out your shoulders and try to relax your arms between reps so you can minimize time under tension with the MB movement for the upcoming Push Presses.

Choose a load on the MB with which you can do sets of about 5-7 in a row on the Cluster Wall Balls throughout the workout. It should be light. Where we want you to challenge yourself is on the Push-Press weight—we’re looking at 1-2 sets but with a calculated rest before picking up the bar.