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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 7, 2019

Billy Brown

400-m Run
6 rounds Cindy
400-m Run
3 rounds Mary
AMRAP 25 min.

5 Pull-ups
10 Push-ups
15 Air Squats

10 Pistols
15 Pull-ups

Hump day brings us a mash-up of two gymnastics-oriented benchmark workouts mixed with running. This 25-min. AMRAP will be a grind as they progress through rounds of the girl workouts, accumulate a good amount of shoulder/leg volume, and pound the pavement.

There are a good amount of Pull-ups each round. Make sure the shoulders are properly primed, but also recognize that you may need to scale the rep scheme for Pull-ups more than the other movements.

Pistols and Lunges are performed alternating.

This workout is loaded with a good amount of shoulder and leg volume amidst a moderate Running distance. Although you may know your Cindy or Mary PR paces, it is most beneficial work at a 75-80 percent pace so you can hit the Runs with some semblance of intensity and stay moving. Working less aggressively, yet steady on the pace of the girl workouts will help you stay mentally focused to push the pace on the Run, as well as manage fatigue toward later rounds.

Shoot hard for at least two rounds!