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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 - June 7, 2019

Billy Brown

Outcast

5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders
AMRAP 16 min.

For our first heavy Fitness Test, we have a simple CrossFit triplet: a moderately heavy weightlifting movement combined with a gymnastics and monostructural modality. A silent killer.  The programming goal for this workout is to challenge people’s fitness (ALL 10 skills!) by setting the reps low enough that they can always go unbroken. The 16-min. timeframe is about 7 min. longer than people really want to work out with this one, which is exactly why it’s 16 min. As per most workouts, this is when the real test begins.

Choose a category/level in which you think you can perform each movement unbroken each round. The limiting factor is going to vary among athletes. Because there is a good mix of everything, people will start slowing down at different points. Things will start to get spicy after the fifth round, and people might start to break things up. Ideally, take one or two extra breaths between movements and try to get each set done unbroken. It will save time and help accumulate a better score in the end—unless you are taking minute-long breaks; you should change your method of resting if that’s the case :)