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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 - June 12, 2019

Billy Brown

4 Strict Pull-ups
10 Back Squats (95/65 lb.)
3 Strict Ring Muscle-ups
10 Front Squats
3 rounds

Hump Day this week brings us a light lower-body Squatting demand mixed with a higher complexity and strength-oriented gymnastics pull. The focus of today is Strict Pull-up and Muscle-up work, with the emphasis on working technical movement amidst some leg demand.

The stimulus of today’s workout will be a bit slower—you’ll go quickly through the Squats, which will increase heart rate, and then slow down as you isolate the upper body with the strict gymnastics. We often work gymnastics in higher volumes with kipping; today is a great opportunity to get in some strict work in a metabolic setting.

For the Strict Pull-ups, work the double overhand grip today—no mixed grip or chin-up grip. For the Squats, bars are taken off the ground.

Aim to finish in about 8-10 min.

Tuesday - June 11, 2019

Billy Brown

Power Lift #1

Bench Press

Endurance #1

Run 1 mile TT

After yesterday’s lower-body focus, we’re going full-on bro sesh today! The original programming was for us to do our one rep max bench test, followed by a 1-mile time trial run, but it’s going to be 107 degrees today.


Instead of a requirement, the 1 mile time trial will be totally optional! If you’d rather just bench press today, go nuts! If you’ve got a hankering for some high heat running, check out the following:

For the mile TT, open up around 85 percent, try to stride out the next 400 m (80 percent), hold onto your pace for the next 400 m (an increased effort level here will likely be the same pace as your prior round), and then really ramp it up for the last leg (90+ percent). Keep shoulders loose, pump the elbows, and pull with the hamstrings. 

Monday - June 10, 2019

Billy Brown

Step-ups one DB (50/35 lb.)
DB Snatches
Hip Extensions

We’re beginning the week with a triplet of a good amount of lower-body effort with a secondary element of the shoulders for pulling and holding. The load is intended to be light to moderate on both dumbbell movements, with the Hip Extensions being unloaded.

This workout begins with Step-ups, which will tax the legs and be a bit of grunt work. The DB Snatches will also tax the legs and low back, but are a bit more explosive (a.k.a metabolic) with an overhead element. The loading on the DB Step-ups and DB Snatches should be light enough for you to complete your sets of 27 and 21 in 1-2 sets, and 15 and 9 unbroken.

You’ll most likely be able to complete the Hip Extensions unbroken, but with the compounding fatigue of the other movements, you may want to break up the reps into sets of 10-12 with short breaks.

Shoot for overall finishing time between 10-12 min.

Friday - June 7, 2019

Billy Brown


5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders
AMRAP 16 min.

For our first heavy Fitness Test, we have a simple CrossFit triplet: a moderately heavy weightlifting movement combined with a gymnastics and monostructural modality. A silent killer.  The programming goal for this workout is to challenge people’s fitness (ALL 10 skills!) by setting the reps low enough that they can always go unbroken. The 16-min. timeframe is about 7 min. longer than people really want to work out with this one, which is exactly why it’s 16 min. As per most workouts, this is when the real test begins.

Choose a category/level in which you think you can perform each movement unbroken each round. The limiting factor is going to vary among athletes. Because there is a good mix of everything, people will start slowing down at different points. Things will start to get spicy after the fifth round, and people might start to break things up. Ideally, take one or two extra breaths between movements and try to get each set done unbroken. It will save time and help accumulate a better score in the end—unless you are taking minute-long breaks; you should change your method of resting if that’s the case :)

Thursday - June 6, 2019

Billy Brown

200m run

100m offset farmer Carry (right)

25 GHD Sit-ups 

200m run

100m offset farmer Carry (left)

5 Atlas Stone to Shoulder 

3 rounds

Kettlebell 53/35

During the Carry, One kettlebell will be in a farmer hold and one kettlebell will be in the front rack. NOT on the shoulder, but in an actual front rack. You should not have to break more than once during each of the carries.

On the GHD’s, you should be able to do them unbroken on at least the first round. If that is not possible, scale to weighted AbMat Sit-ups, holding a DB at your chest.

On the stone to shoulders, go AHAP, but, don’t spend too much time here.

If you have noticed lately we have been doing lots of carries, or holds, of all different kinds. Nothing builds a strong structure like weighted Carries! It’s sometimes may seem monotonous and less sexy than other things we do, but, if you want to be injury free then you need a strong core and structure! Challenge yourself to go heavy! And don’t quit when it gets hard! You’re stronger than you think! 

-David & Nick

Wednesdday - June 5, 2019

Billy Brown


6 Toes-to-Bars
7 Thrusters (95/65 lb.)
EMOM for as long as

This one is a shoulder blaster! FMS stands for Fudge My Shoulders (if you didn’t work it out!). The intention is for it to be challenging for everyone from the start. There is a huge psychological component in this workout: the little voice in your heads telling you that you’ve had enough. This is your chance to work your mental muscles and push through the pain.

The goal is to make it past 10 rounds. You will need to be able to do all the movements unbroken, at least in the first half of the workout. As soon as you start breaking it up, it will take seconds off the rest time, so hang in there as long as possible and take short breaks if needed.

There won’t be much time to rest. It will start around 20 sec. in the first few rounds, and you will probably be able to hold a constant 10-15 sec. rest after that. If you start to drop below this, you’ll will start to slow down and eventually miss the minute.

On the other hand, 18 reps is still a lot to get done in a minute; some people might have trouble getting past 5 min. If you end up not being able to get that far, no worries!. Take some reps off and continue on until at least 10 min.

Tuesday - June 4, 2019

Billy Brown

15 DB Suitcase Deadlifts (R)
30 sec. Single-Hand DB Hold
Over-unders (24/20 in.)
15 DB Suitcase Deadlifts (L)
30 sec. Single-Hand DB Hold
3 rounds

DB: 50/35 lb.

After some max-effort lifting and speed work yesterday, today’s workout incorporates lightly loaded unilateral movement, holds, and a bit of jumping to release tension and increase the heart rate. You’ll perform 15 DB Suitcase Deadlifts to the outside of the body and then keep the dumbbell in that same hand and hold it at your side for 30 sec. afterward (Farmers). Then you’ll perform 10 Over-unders and repeat on the other side. Since you will be performing your movements at different intervals, you’ll be in charge of timing your own holds.

The holds are cumulative. If you need to rest within the 30 sec., you will need to stop your clock (mentally) and complete the remainder of the 30 sec. when you pick your dumbbell up again.

This workout is a bit of grunt work with a good amount of single-arm volume. The DB Suitcase Deadlifts will take around 15-25 sec. and the Hold will be another 30, so you’re looking at around 1 min. of time under tension per side—a.k.a ALL the grip! Choose a weight with which you can complete each set of Suitcase DL unbroken, and the Holds unbroken. When you perform your Over-unders, really loosen up the shoulders and arms as much as possible.

Aim for finishing times right around 7-8 min.

Monday - June 3, 2019

Billy Brown

1RM Clean and Jerk

Speed #1

Row 500 m TT

Today, we are testing two fitness components. First, we are testing an Olympic weightlifting component (Clean and Jerk), then once you are recovered, we are testing a Speed component (500-m Row). We will test the strength component first while you are fresh since max-effort weightlifting can be affected greatly with fatigue.

The goal is to lift as heavy as possible for the Clean and Jerk (remember, power or squat). We will give everyone plenty of time to warm up and make this a possibility. Remember, it’s just another workout day, so if you don’t PR, make sure you don’t read too much into it. It isn’t necessarily because you aren’t stronger.

For the Row, the first 250 m should be done really aggressively but not 100 percent max sprint, unless you know that you can hang on for the second half of the 500 m. The second half is where you should turn on whatever you have left in the tank and finish off strong. They end result should be you falling off the rower. 

Friday - May 31, 2019

Billy Brown

20 V-ups
200-m MB Bear Hug Carry (20/14 lb.)
20 MB OH Sit-ups
100-m MB OH Carry
3 rounds

Today we are mixing it up a little and giving those Squatting legs a little break. There will still be some walking involved (900 m), but this will help with getting some blood pumping and aid with recovery. A simple, short, recovery workout to end a pretty gnarly week. If you didn’t do the last few days, then you can easily turn this into a sub-8 min. workout if you go hard enough!

For the MB Bear Hug Carry, the ball needs to be carried at the chest in a bear hug for the whole 200 m. For the OH Carry, the ball needs to be overhead and ideally with arms in full extension.

Thursday, May 30, 2019

Billy Brown

“Some of you ain’t never been in jail and it shows.” Beat the cards Kettlebell challenge 

Hearts-Push Press

Spades-Reverse Lunge

Clubs-Single Arm Renegade Row

Diamonds-Goblet Squat 

Jacks-SDHP 10 reps

Queens-Snatch 10 each side

King-One handed Swing 10 each side

Ace-Reverse Turkish Get ups 1 each side

Everyone will start with one kettlebell. After removing all of the numbered cards 2 through 5, We will then shuffle the deck and draw the top card. Everyone will perform reps according to the number on the card and the movement that corresponds with the suit of that card. Then the next card...And the next... continuing until the whole deck is gone. It’s going to be fun and random!

Rx: 53/35

David & Nick

Wednesday - May 29, 2019

Billy Brown

8 Barbell Step-ups (115/75 lb.) (20 in.)
4 Bar Muscle-ups
AMRAP 12 min.

No rest for those Squatting legs today, unfortunately. At least we are mixing it up a little and going unilateral instead. That should be enough of a change of stimulus so that any soreness in the quads from yesterday will be masked with the large glute recruitment these Step-ups require. We are using the barbell today for variation, and because of the added stability, you are able to load it a little more than dumbbells. It also requires a little extra focus and control through the midline.

We wanted to keep the volume per round low today so you can move through the 12 min. at a consistent pace without really needing to stop too much. The barbell load is set to moderately heavy. The type of movement and the height of the box makes for a challenging movement.

If you are short on boxes, you can face each other and perform the Step-ups together. This is a little more dicey than when you are using dumbbells, so proceed with caution, no one wants a barbell in their eyes mid-workout. The load is taken from the ground.

Tuesday - May 28, 2019

Billy Brown

100-m Run
2 Back Squats (155/105 lb.)
Every round, add 100-m Run
and 2 Back Squats.
AFAP 20 min.

Today is all about Squatting and Running, because you definitely didn’t get enough of that yesterday! We love this really simple combo of Running and Back Squats. If you have been with us for a while, you have probably noticed it creep in there once or twice throughout the year. It’s going to be fun! The double lower-body whammy adds a brilliant strength endurance piece to the Back Squats.

Every round, you add 100 m to the Run and 2 Back Squats. So the second round is a 200-m Run + 4 Back Squats. We chose 20 min. because we wanted that endurance/cardiovascular component to really kick in after the first 2-3 rounds. The loading is set to moderately heavy and ideally will be taken off the ground.If you have an injury or any hindrance to cleaning and back-racking the bar, feel free to use a rack.

Monday - May 27, 2019 "Murph"

Billy Brown

For time:

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

*20/14 lb weight vest optional

Today we continue our annual Memorial Day tradition of honoring Lt. Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005. His heroic actions earned him a posthumous Medal of Honor and were recounted by a fellow SEAL in the book Lone Survivor. You can read a thorough account at

Murph is a daunting WOD, but it can be scaled in many ways. The most common is to cut the distance and reps in half, commonly called "Smurf." Another is to split the reps with a partner. Either way, use today to celebrate life with your JState community and stick around for pizza, beer (or cider, water, or Gatorade) after the workout!

Friday - May 24, 2019

Billy Brown

Row 500 m
50 Air Squats
Row 500 m
50 MB Russian Twists (14/10 lb.)
Row 500 m
50 Sit-ups
Row 500 m
50 Box Jumps (24/20″)
Row 500 m

A great Rowing WOD to kick off the weekend or end your week, depending on how you like to look at it.  With a total of 5 x 500-m Rows, equaling 2.5 k and 200 reps of gymnastics work, the volume is pretty high. It is a great opportunity to put your heads down and go. Today, we are giving overhead movements a quick break, and the focus is on consistency and practicing pacing across the Rows.

The recommended load for the Russian Twists is 14/10 lb. We don’t want there to be too much load in today’s workout, and the ball is merely there for a slight added effort.

Make the goal for today to hit each Row at the same pace for all 5 efforts. This means that the first one might feel too slow because you will be fresh, but after 500 m of Rowing and 50 Air Squats, you won’t feel this way for the second round. For the majority this will be between 2 min. – 2:15 pace.

This doesn’t mean you get to sandbag the gymnastics movements, but the Rowing is definitely the focus of the workout, so just getting through these without too many—if any—breaks is the goal. Keeping a good steady pace while trying to recover from the Row is ideal. The Box Jumps will probably take a little longer than the other movements, but the same rule applies: Try to maintain a steady pace overall.

We have allowed up to 25 min. to complete the workout. Shoot for a finish somewhere between 20 and 24 minutes.

Thursday - May 23, 2019 "HAPPY BIRTHDAY, cOACH DAVID!"

Billy Brown

As teams of 2:

10 rope climbs

50ft (each person) sandbag Carry 

8 rope climbs

50ft sandbag Carry 

6 rope climbs

50 ft sandbag Carry 

4 rope climbs

50 ft sandbag Carry 

2 rope climbs

50 ft sandbag Carry 

Sandbag should be body weight or as close to as possible.


Rope climbs: First, scale height. Then, scale to “lay to stand” with a high pull at the end of each rep. 

Sandbag: Scale load.

This will be a fun one with the gymnastic pull and the heavy carry combination! Have fun! 

-David & Nick

Thursday - May 23, 2019

Billy Brown

FT: Rope Climbs and Sandbag Carries

For time:

10 Rope Climbs

Sandbag Carry, 50 ft

8 Rope Climbs

Sandbag Carry, 50 ft

6 Rope Climbs

Sandbag Carry, 50 ft

4 Rope Climbs

Sandbag Carry, 50 ft

2 Rope Climbs

Sandbag Carry, 50 ft

Sandbag should be body weight or as close to as possible.


Rope climbs: First, scale height. Then, scale to “lay to stand” with a high pull at the end of each rep.

Sandbag: Scale load.

This will be a fun one with the gymnastic pull and the heavy carry combination! Have fun!

Wednesday - May 22, 2019

Billy Brown

100 DB/KB Goblet Squats (50/35 lb.)
Every time you break, perform:
Mountain Climbers

50 DB Plank Rows (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

Wednesday brings us a high-volume dumbbell workout. For the most part, there will be no going overhead to give those shoulders a little break, however the 25 TGU at the end might feel a little hard after the last two days of shoulder intensity—not to mention those pesky Mountain Climbers, they will get the shoulder burn going, too! 

You’ll get up to 8 min. to complete the Squats, up to 13 min. to complete the Plank Rows, then a completion time of 20 min so you can push as hard as you can to go unbroken.T he time caps will help reign everyone in and have you moving on to the next movement at similar times. If you take the approach of getting as much done while you are fresh, the first set of Squats should be your biggest set. For the majority, sets of 25 should be manageable. This way, you will only need to perform 4 sets of Mountain Climbers and won’t exert yourselves too much for the rest of the workout in the first few minutes.

Tuesday - May 21, 2019

Billy Brown


*Optional Finisher

Today we are going overhead with a descending rep scheme for the Strict Press. Three sets of 3, then three sets of 1. We want to test your ability to hold a heavy load under fatigue in this movement. Getting stronger here is going to transfer over to strict gymnastics movements, as well as all the other weightlifting movements.

Because of the quick strength drop off you see in the Press, we want everyone to be able to maintain the same load across as many sets as possible, with the potential to increase a little during the sets of 1.

The goal for today is to really ride that border of lifting as heavy as possible and failing. This may sound obvious since it’s a strength session, but the Press in particular has a really high fatigue rate and can be quite frustrating, especially if you fail on the first effort! Don’t do a 3-rep max lift on the first set and then have to reduce the load by 20 lb. for the rest of the session.

Use the Prep time to gauge where you are at with the Press today, and rather than lifting too many sets there, estimate a good challenging starting point that you will be able to hold across the three sets of 3 reps, then even possibly for the three sets of 1 rep. Some people will be able to add load for those last sets of 1, but some might be struggling to lift the same as their sets of 3.

Monday - May 20, 2019

Billy Brown

With a partner:

Wall Balls (20/14 lb.)
Box Jumps (24/20 in.)

Happy Monday, guys! We’re starting off the week with a little leg burner for you. Luckily, you’ll have a partner sharing the load with you, so you don’t have to plow through all 300 reps all by yourself. It will be you-go-I-go style, which means that one partner will work while the other one rests, and try to keep the reps as even as possible between you two. If you’re fairly proficient at wall ball shots, try to split them up every 10+ reps and figure out what works best for you on the box jumps. I (Coach Billy) prefer to go 5 at a time with the box jumps, because the rest to work ratio seems to hit the sweet spot for me.

Remember that your legs will be pretty fried by the time you get to your box jumps, so be sure to jump with intention! Keep those shins happy!

Have fun :)

Friday - May 17, 2019

Billy Brown

5 Rounds, Fight Gone Bad Style

Minute 1: Box Jumps 24/20

Minute 2: Kettlebell Swings 44/35

Minute 3: Kettlebell Goblet Squats 44/35

Minute 4: Hand Release Push Ups

Minute 5: Rest

We haven’t done station work in a while, so let’s have some fun! We’ll be combining gymnastics and a stack of kettlebell work with some pushups to get you a nice pump going into the weekend :)

Start out fast and try to hang on for dear life - I want you to shoot for 80-plus reps per round, so choose a weight that you don’t have to put down more than once per station. Get you some!

One note - your legs are going to be fried after the first round: be VERY intentional on your box jumps in the later rounds.