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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.


Friday - August 2, 2019

Billy Brown

25 Bar Muscle-ups
Every minute, perform
8 Reverse Lunges

40/30 Ring Dips
Every minute, perform
8 Jumping Pull-ups

To finish off the week, we have two consecutive task-priority gymnastics movements in a bit of a chipper format: the Bar Muscle-up and the Ring Dip. The catch is that for every minute you are still working, you’ll perform either Reverse Lunges or Jumping Pull-ups as their “buy-in.”

The “buy-in” movement isn’t intended to tax the other gymnastics movements, but more so add a penalty that will keep the stimulus more metabolic. Bar Muscle-ups and Ring Dips tend to be slower in nature as volume adds up and fatigue sets in. The EMOM aspect of the workout will help keep you moving and give you a bit more structure regarding how to game plan the workout.

This workout will be a test of gymnastics, upper-body pull-push capacity. The second set of Ring Dips isn’t a high number, but the fatigue from the first movement will make the Dips more challenging.

Regardless of how many reps or which variation of the movement you are performing, your “buy-in” should take no longer than 10-15 sec. per round, allowing you to get at least 35-40 sec. of work time in chipping away at the MU or Dips.

The first movement (MU) should take around 8 min. to complete, with the second movement (Dips) taking around 4-5 min.