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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.


Tuesday - July 30, 2019

Billy Brown

500-m Row
15 Burpee Jumps Over Rower
Rest 1-2 min.
500-m Row
20 Box Jump Overs (24/20 in.)
Rest 1-2 min.
500-m Row
Crab Walk
Rest 1-2 min.
500-m Row
Plank Shoulder Taps
30 Mountain Climbers

Today’s workout looks mild on paper, but after the first round, you’ll know it means business. :-) The intention for today is to sneak in hard Rowing intervals followed by a body-weight movement to further tax you.

The Burpee Jump over the Rower is done however. They can face forward or lateral. Yes, we know this is potentially dangerous, but so is jumping on a box, so be smart and proceed with caution! See additional scaling below.

We want the goal to be to Row hard and hang on during the body-weight movements. Don’t Row so hard that you simply can’t perform any reps afterward unless you take a 30-sec. breather first. :-) Row around an 80-90 percent intensity, which should be a little quicker than your usual workout pace. Since you are getting rest between rounds, you should be able to up the ante a little.

The body-weight movements shouldn’t be too bothersome to get through, but are enough to make you have to breathe a little harder and really earn that rest.