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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 - August 13, 2019

Billy Brown

Min. 1: 50 Double-unders
Min. 2: Side Plank Hold (L)
Min. 3: 50 Double-unders
Min. 4: Side Plank Hold (R)
Min. 5: 10 Weighted Cossack Squats (1 x 40/25 lb.)
5 rounds

After some intense hamstring and shoulder push/pull demand yesterday, today’s workout is EMOM style, and it’s a long grind. We have 5 movements performed at the top of each minute—some are task priority in which you perform a certain number of reps as fast as possible, while others are time priority, in which the goal is to perform that movement for as much of the minute as possible, an “AMRAP,” if you will.

The challenging part of this workout is the volume of holds across the 5 rounds. The goal is to complete the Double-unders/Fast Feet as quickly as possible to give each athlete a good amount of rest before the 1-min. hold.

Ideally, the Double-unders/Fast Feet and Cossack Squats are performed in 1-2 sets, taking about 30 sec., no more than 40 sec., per round.

There is a lot of time accumulated in a Side Plank, but since we are alternating sides and the workout is so long, you should be relatively fresh by the time you come back to that same side/movement. Ideally, nobody is taking more than 2 breaks per 1-min. increment—ideally unbroken for the first 2-3 rounds, and 1 break thereafter.