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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.


Wednesday - August 28, 2019

Billy Brown

750-m Row
200-m Run

Rest 2 min.

500-m Row
400-m Run

Rest 2 min.

250-m Row
600-m Run

This is one of our favorite types of workouts. Double monostructural. It requires no barbells, dumbbells, or med balls. Just a big set of lungs and the potential to make people work really hard. The Rows are descending in distance, and the Runs are ascending. We didn’t want the distances to be too high for either modality, which is why we have used some interesting distances like a 600-m Run and a 750-m Row. This allows for a little higher intensity per effort.

You will be breathing hard from the first 250 m, so you’ll need to figure out a good breathing pattern you can work through for the rest of the workout. The rest periods will be just enough to bring your heart rates back down before you need to hit it again. It won’t be enough for full recovery. Especially not for the last couplet.

We’ve allowed 20 minutes to complete the workout, but shoot for 17 or less!