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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.


Monday - September 9, 2019

Billy Brown

250-m Row
12 Deadlifts (225/155 lb.)
Rest 2 min.

200-m Front-Rack KB Carry (24/16 kg)
12 KB Snatches
Rest 2 min.

3 rounds

Happy Monday! We’re kicking off the week with 3 rounds of 2 couplets. In the first couplet, you’ll perform 1 round of a 250-m Row, straight into 12 moderately loaded Deadlifts. Then, rest 2 min., perform 1 round of a moderately loaded KB Front-Rack Carry, straight into 12 KB Snatches, rest 2 min., and repeat for a total of 3 rounds. The intention of this workout is to be a fast sprint back and forth between the movements and rounds.

The Row/Deadlift couplet will inherently be a bit faster than the second couplet due to the quicker nature of the Row and familiarity of the Deadlift. In both couplets, you’ll start with some sort of monostructural movement (a Row or a Carry) that is to be performed at a steady pace.

For the weightlifting movement, pick up the pace and execute these moderate lifting movements with vigor that will beget quick cycle times. The more “umph” you put into the movement, the quicker and more efficiently you’ll perform them.

In general, we’re looking for each set of work to take about 2-3 min. The 2-min. rest means we are performing the workout at a fast, yet not a sprint, pace. Row and Carries should take about 1 min. Deadlifts and KB Snatches should take about 30 sec.—or unbroken sets. Typically, this Deadlift loading would be pretty aggressive for unbroken sets, however, with the rest and other movements breaking it up, it should be doable.