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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.


Monday - July 15, 2019

Billy Brown

Death by
Shuttle Runs and Squat Cleans (115/75 lb.)
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean

As far as possible

In our EMOM this week, we have TWO movements and are using a TWO minute timer to ensure you go further than 5 minutes. In the first minute, you’ll perform 1 Shuttle Run . In the next minute, you’ll perform 1 Squat Clean. Third minute, 2 Shuttle Runs, fourth minute 2 Squat Cleans and so on.

1 Shuttle (20 m) = There (10 m) and back (10 m).

1 Full Round = Work completed for the Two minute round.

This couplet will test not only leg stamina, but mental grit and ability to move quickly, and with purpose.

We are looking for you to feel the metabolic burn of the Run and fatigue of the Squats in your legs. The most challenging aspect of the workout will be keeping the running pace fast when you start to feel winded … especially after all the Squats. Try to finish the work as quickly as they can within the minute to get as much rest as possible for the upcoming minute and shoot for at least 7 rounds today.