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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 27, 2019

Billy Brown

400-m Single-Arm Farmers Carry
40 DB Front Squats (50/35 lb.)
30 DB Anchored Sit-ups
20 DB Squat Cleans
400-m Single-Arm Farmers Carry

*Use 1 DB for Squats and Cleans.

It’s a dumbbell bonanza today! We have three hip-driven dumbbell movements that are decreasing in reps, sandwiched between two 400-m Single-Arm Farmers Carries. We are using one dumbbell for all movements, but they will need the second one on hand to use for the anchored Sit-ups. The load used is intended to be light to moderate for the Front Squats and Squat Cleans, and across the 400-m Carries.

While you are fresh, the first 400 m should be done unbroken, with maybe one stop to switch arms. You can even switch as you walk ("“Am I not merciful???”). Once you hit the gym, you should aim to do the Front Squats in one set, maybe two. The same applies for the Sit-ups.

The limiting movement will be the Squat Cleans since you’ll be fatigued at this point, and Dumbbell Squat Cleans just suck in general. :-) Sets of 7+ is a good goal to get through these with quick breaks. The last 400-m Farmers Carry will feel a little different than the first, and you will most likely need to put the dumbbell down a few times since your grip might be taxed after holding it for so long.

Shoot for a finishing time of about 14 min.