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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 - June 25, 2019

Billy Brown

9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.

Typically, we see a descending rep scheme of 21-15-9. Today, we are flipping that to ascend and increase in reps, which will be a bit of a change in mentality. Each round, you’ll finish off with a 500-m Row, so 1,500 m total in the workout. In the beginning, the workout will be loaded pretty heavy on the Rowing and then flip to be more volume on the gymnastics and weightlifting.

The goal of this workout is to combine a moderate Deadlift with gymnastics and monostructural efforts. You should be able to move relatively quickly and freely throughout the workout—it will be both a lung and leg burner!

This workout is extremely midline and hamstring intensive. The Row and Deadlifts will mimic very similar movement patterns, so you may be breaking your Deadlifts up a bit more with the fatigue of the Row setting in. Choose a load with which you can perform the set of 9 unbroken, set of 15 in 2 sets, and round of 21 in 2-3 sets.

Knees-to-Elbows or Hanging Leg Raises will heavily tax the anterior chain. This movement will seem like a break from all of the posterior-chain action. Ylou should be able to perform sets of about 5-7 on these movements. You’ll likely be able to perform more than that fresh, but with the fatigue of the workout, small sets may keep you moving faster.

Shoot for finishing times around 15 min.