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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 4, 2019

Billy Brown

15 DB Suitcase Deadlifts (R)
30 sec. Single-Hand DB Hold
10 
Over-unders (24/20 in.)
15 DB Suitcase Deadlifts (L)
30 sec. Single-Hand DB Hold
3 rounds

DB: 50/35 lb.

After some max-effort lifting and speed work yesterday, today’s workout incorporates lightly loaded unilateral movement, holds, and a bit of jumping to release tension and increase the heart rate. You’ll perform 15 DB Suitcase Deadlifts to the outside of the body and then keep the dumbbell in that same hand and hold it at your side for 30 sec. afterward (Farmers). Then you’ll perform 10 Over-unders and repeat on the other side. Since you will be performing your movements at different intervals, you’ll be in charge of timing your own holds.

The holds are cumulative. If you need to rest within the 30 sec., you will need to stop your clock (mentally) and complete the remainder of the 30 sec. when you pick your dumbbell up again.

This workout is a bit of grunt work with a good amount of single-arm volume. The DB Suitcase Deadlifts will take around 15-25 sec. and the Hold will be another 30, so you’re looking at around 1 min. of time under tension per side—a.k.a ALL the grip! Choose a weight with which you can complete each set of Suitcase DL unbroken, and the Holds unbroken. When you perform your Over-unders, really loosen up the shoulders and arms as much as possible.

Aim for finishing times right around 7-8 min.