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2704 Hartnell Avenue Ste G
Redding, CA, 96002

530-605-4661

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.

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WODs

Thursday - July 11, 2019

Billy Brown

“Death by” Kettlebell Swings & Push-ups

At 3...2...1...Go perform 1 Russian kettlebell swing and 5 push-ups. Every minute add 1 Kettlebell swing. Push-ups remain at 5 reps every minute. Complete all swings, then push-ups. You’re done when you can no longer complete the given work within the minute. Men use 70# and ladies use 53#.

How far can you make it?

Scaling: Push-ups should be able to be unbroken in the beginning. If this is not possible, scale reps to 3 per minute. Scale the weight on the kettlebell only if absolutely necessary. I would rather see lower swings with heavy weight and good mechanics versus decreased weight.

-David

Wednesday - July 17, 2019 "Parallette is the worst word to try to spell"

Billy Brown

1 min. Parallette Pass-Throughs
1 min. Burpee Jumps Over Parallette
1 min. Overhead Plate Sit-ups (15/10 lb.)
5 rounds

Today, we have a midline and jumping-centric triplet, each movement performed on 1-min. stations for 5 rounds, for a total of 15 min. of continuous work. Two movements are core-intensive with an element of the shoulders stabilizing the body weight, or an external weight. This will make the stimulus a bit slower in nature and more focused on muscle endurance and gymnastics positioning.

The two core movements in this workout will be a bit more self-regulating on pace as there is only so fast one can go with fatigue setting in—these two movements will burn. The Burpee Jumps Over the Parallette will be a break from the other two movements, allowing you to get a bit of midline rest while elevating their heart rates a bit.

Aim for a Pass-Through difficulty that allows you to perform about 15-20 reps per minute. For the Sit-ups—performed with a plate or without—aim to get about 12-15 reps (that fatigue will probably get real!)

Tuesday - July 16, 2019

Billy Brown

1 Ring Muscle-up
5 Air Squats
Every round, add 1 MU and 5 Air Squats
AMRAP 12 min.

Today’s effort is an ascending ladder of body-weight movement—complex and focused on the upper body with the Muscle-ups, and easy and quick lower-body movement with the Air Squats. The stimulus will likely start relatively quick and metabolic, however, after a few minutes and a few rounds, this workout will turn into a pacing workout due to the quickly fatiguing Muscle-up factor.

Today’s stimulus is a good opportunity for athletes of all levels to work a more technical movement or components of that movement while deloading the lower body and legs from yesterday’s Squats.

If you don’t have muscle ups, use this as a time to work on them instead of scaling to a pullup variant. Think about doing ring muscle up transitions or jumping muscle ups.

Monday - July 15, 2019

Billy Brown

Death by
Shuttle Runs and Squat Cleans (115/75 lb.)
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean

As far as possible

In our EMOM this week, we have TWO movements and are using a TWO minute timer to ensure you go further than 5 minutes. In the first minute, you’ll perform 1 Shuttle Run . In the next minute, you’ll perform 1 Squat Clean. Third minute, 2 Shuttle Runs, fourth minute 2 Squat Cleans and so on.

1 Shuttle (20 m) = There (10 m) and back (10 m).

1 Full Round = Work completed for the Two minute round.

This couplet will test not only leg stamina, but mental grit and ability to move quickly, and with purpose.

We are looking for you to feel the metabolic burn of the Run and fatigue of the Squats in your legs. The most challenging aspect of the workout will be keeping the running pace fast when you start to feel winded … especially after all the Squats. Try to finish the work as quickly as they can within the minute to get as much rest as possible for the upcoming minute and shoot for at least 7 rounds today.

Friday - July 12, 2019

Billy Brown

100-m Overhead MB Carry (20/14 lb.)
20 MB
Russian Twists
20 Hip Extensions
5 rounds

The first portion of the week has had a pretty heavy metabolic and leg-demanding stimulus. Toward the end of the week, we are hitting up more of an accessory-geared triplet that combines OH and core stability, midline, and some body-weight posterior movement.

Today’s workout is a mover. Nothing should really bog you down in terms of complexity or loading. It will be a good opportunity for those who have come in a lot this week to get some blood flow back in those legs. 😉

Each movement in this triplet will tax different areas of the body, therefore, nothing should really get in the way of fatiguing the subsequent movement. The MB OH Carry is intended to be performed without putting the MB down—the load will be light enough, it may just be awkward. This should take about 1 min.

MB Russian Twists and Hip Extensions are intended to be performed in 1-2 sets, and should be lightweight and relatively easy to perform.

Shoot to perform a round about every 2 minutes, completing the entire workout in about 10-15 minutes.

Wednesday - July 10, 2019

Billy Brown

2-4-6-8-10 …
Thrusters (135/95 lb.)
15-30-45-60-75 …
Double-unders
AMRAP 20 min.

Today’s workout will test your sheer will power. We have a moderately loaded Thruster combined with Double-unders in an ascending ladder for 20 min. The most challenging aspect of this stimulus will be figuring out how to manage the Thruster load for a long amount of time. This isn’t a sprint, it’s a grind, so mentally prepare your classes for that.

Thrusters are taken from the ground, so a Squat Clean Thruster or a Power Clean + Thruster is permissible for the first rep of each set.

In workouts like this one, people start off confident, unbroken, and aggressive, and after a few rounds, start to realize how much of an uphill battle it will be. The best way to manage pacing on this workout is to figure out a Thruster strategy for later rounds to help keep you on a pace. Then, use the jump rope as a “break” from the barbell.

Choose a loading with which you can perform through the Rounds of 6-8 unbroken, and likely start breaking up each set into around 5-6 reps at a time from there on out. The jump rope should be a welcomed break from the barbell. When fatigued, you should be able to perform sets of 15-20 at a time on the rope. Perform small sets with short breaks to stay fresh, rather than going unbroken on the DU and grabbing the bar while gassed.

We’re looking to get to around the Rounds of 14-16 on the Thrusters.

Tuesday - July 9, 2019

Billy Brown

Buy-in: 8 TGU (alt.)

Then:
12 Alt. SA DB Hang Power Snatches (40/25 lb.)
12 Alt. SA 
Devils Presses
3 rounds

Buy-out: 8 TGU (alt.)

After a pretty intense Deadlift stimulus yesterday, today’s workout is a continuous effort combining lightly loaded posterior-driven pull to overhead, with a Turkish Get-up buy-n and buy-out.

Overhead stability is a constant element throughout the entire workout—more intense with the Turkish Get-ups and then again at the top-end range of motion for the couplet. This aspect is intended to make the last set of TGU pretty challenging at the end of the workout. 

For the Single-Arm DB movements, you must alternate arms each rep. This will add an element of coordination and inherently slow down the workout a little. This, in combination with the slower nature of the TGU, will make this workout a bit more technique and concentration heavy than other burners.

All athletes are to use the same single DB for the entire workout and all movements. We will be working up to a heavy TGU on each arm to help you practice the movement and prep you to find an appropriate workout weight.

A good strategy for the beginning and end of the workout is to be even keeled and calm throughout the TGU. In the middle of the workout, you can afford to go at a slightly more aggressive pace because the movement is less taxing in terms of loading.

Choose a loading with which you can perform about 4 TGU (2 each arm) without taking much of a break. The middle portion should also be fast—unbroken DB Hang Power Snatches, break, and likely unbroken on the Devils Presses.

We are looking to finish in about 8-10 min.

Monday - July 8, 2019

Billy Brown

3 Deadlifts @ 80%
EMOM for 5 min.
Rest 2 min.
5 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
7 Deadlifts @ 60%
EMOM for 5 min.

We have one movement today and it’s going to be potent. Our second EMOM Monday is comprised of Deadlift intervals at descending weights with an ascending rep scheme, so as you progress, the stimulus will become less strength intensive and more stamina and heart-rate demanding.

We have assigned percentages for Comp./Rx’d today, however, if modifications need to be made outside any of these guidelines, listen to your bodies (if your maxes are old, and if you’ve lost or gained a lot of strength).


The intention of today is to get some moderate to heavy lifting in under a time crunch. The 2-min. rest will help with the fatigue factor so you can preserve your speed within each set for each EMOM. It will also be a good break to change your weights. : )

The 3s and 5s will probably take no longer than 10-15 sec. each set. The set of 7 may take 15-20 sec. No round should exceed 30 sec. of work.

Thursday - July 4, 2019

Billy Brown

In teams of 2 or 3:

21-18-15-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs

Burpee Box Jump, 24/20 in

Deadlift, 225/155 lbs

Toes-to-bar

Snatch, 95/65 lbs

Calories on the Rower

100 double unders after every round

Happy 4th of July! This year, we're tackling 7 rounds of 7 movements in teams of two or three. This is a big number, but doing it with a partner or two will help share the load. That's the good news. The bad news? you guys will have to split up 100 double unders after every round. Normally, I'd say to pace yourself right out of the gate, but since you'll be getting little breaks as your partner works, pick a preset number of reps and go HAM when it's your turn to move. Enjoy :)

Friday - July 5th, 2019

Billy Brown

3 Power Snatches (135/95 lb.)
9 Wall Balls (20/14 lb.)
AMRAP 10 min.

We’re finishing off the week with a quick and dirty couplet that combines moderate to light loads. The small rep scheme on both movements means we want you moving fast. This workout is going to burn the legs and lungs, incorporating a bit of pulling and pressing with the upper body.

Earlier in the session, we are working up to a heavy 1-rep Power Snatch for the day. This will give you the opportunity to get under a heavy load and work positioning that will help carry over to your workout. We had a big day yesterday, so if you’re feeling particularly wrecked from the week, feel free to take it more conservative.

Wednesday - July 3, 2019

Billy Brown

Lady Mash-Up

3 rounds Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy
400-m Run
15 OH Squats (95/65 lb.)
1 round Eva
800-m Run
30 KB Swings (32/24 kg)
30 Pull-ups

This workout is a consecutive lineup of 3 quintessential benchmark workouts. The workout starts gymnastic and metabolic, and people will fatigue the shoulders and legs a bit with body-weight movements. Nancy and Eva add in some light to moderate weight, turning up the loading and demand on the body. Nothing in this workout should bottleneck anybody in terms of difficulty or complexity. You should be able to move and groove, and have fun with this mash-up of our favorite ladies!

For the OHS in Nancy, it is permissible to Squat Snatch as the first rep or Power Snatch into OHS.

Tuesday - July 2, 2019

Billy Brown

Front Squat
5 – 3 – 1

*Optional Finisher

This week’s heavy strength session features the Front Squat in an ascending load with descending rep scheme. The intention for today is to find a 5-rep, 3-rep, and 1-rep max for the day—therefore, these sets are all out.

Since we are going for maximal loads, warm-up will be extensive. There is an Optional Finisher at the end that will help finish off the legs with some Tabata intervals at a light load. If you choose to perform the Optional Finisher, be prepared for the consequences … in the best way :)

Monday - July 1, 2019

Billy Brown

Min. 1: 12/8-cal. Row
Min. 2: 40 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
5 rounds

For our first EMOM Monday, we have some intense monostructural and lightly loaded barbell intervals. There are elements of pulling, pressing, and a good amount of posterior leg-driven movement. This workout is intended to require quick movement within each minute and utilize relatively manageable rep ranges.

The Shoulder-to-Overhead can be performed using any method, but will likely be a Push Press (to save time) for a majority of the workout, and then revert to a Push Jerk toward the later rounds in order to remain unbroken.

Shoulders may start to fatigue if efficiency in Double-unders, Rowing, and overhead movement is lost. Make sure you’re driving with your legs on the Row, keeping the jump-rope revolutions within your wrists, and switching to a Jerk if your shoulders burn out while going overhead.

We’re looking for each interval to be performed in about 30 sec. (No round should exceed 40 sec. of work.) With the 1-min. rest station, the goal time frame should be possible across the board. We’re looking for hard, fast, unbroken movement rather than taking up a majority of the minute.

Friday - June 28, 2019

Billy Brown

25 KB Swings (24/16 kg)
50 Double-unders (unbroken)
5 rounds
*DU need to be unbroken or you start the round again.

We’re finishing the week with a light, metabolic couplet of KB Swings and DU. The workout is pretty straightforward, but the catch is that there’s a penalty for breaking up the Double-unders. This will make the workout a bit more focused on the Double-under and the skill of stringing together big sets!

A workout like this takes the focus away from big sets to possibly smaller sets with the KB to help manage heart rate and to focus your energy on proficiency with DU technique. It is a good mental switch to try workouts like this and to challenge intensity and efficiency in different ways!

The key to success on this workout is to feel ready to rock when you begin each set of jump-rope reps. Don’t pick up the rope and start counting until you are mentally prepared to go for it! This may slow the pace down during the transition, but that’s OK! We’d rather have you slow the transition pace, start when you’re ready, and go entirely unbroken, instead of tripping and having to restart your set, netting you more work!


Thursday - June 27, 2019

Billy Brown

With a partner. Ideally of equal strength.
10 rounds:
50ft prowler push @ 1.25 BW
50 sandbag carry @ BW


You go, I go(partner one does one round then partner two does one round, etc.).
Both sled push and sandbag carry must be unbroken.
Scaling: scale load accordingly. Feel free to scale up or down to make it appropriately difficult.

-David

Wednesday - June 26, 2019

Billy Brown

10 Push-ups
15 Box Jumps (30/24 in.)
20 Air Squats
5 rounds

After a good amount of lower-body hamstring and glute work yesterday, today we’re deloading the body for a body-weight bonanza of Squats, pressing, and jumping. The feel of the overall workout is a bit of a metabolic Cindy with the addition of Box Jumps. Today’s workout is intended to be a leg-burning, fast breather, with the Push-ups providing a break for the lower body and lungs.

The feature of today’s workout is the high box jump. Both other movements are pretty standard, but we have a relatively high volume per round. This is intended to make you slow down a bit and make the Air Squats more challenging! Be sure to pace yourself out of the gate! Shoot for a finishing time of around 15 minutes.

Tuesday - June 25, 2019

Billy Brown

9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.

Typically, we see a descending rep scheme of 21-15-9. Today, we are flipping that to ascend and increase in reps, which will be a bit of a change in mentality. Each round, you’ll finish off with a 500-m Row, so 1,500 m total in the workout. In the beginning, the workout will be loaded pretty heavy on the Rowing and then flip to be more volume on the gymnastics and weightlifting.

The goal of this workout is to combine a moderate Deadlift with gymnastics and monostructural efforts. You should be able to move relatively quickly and freely throughout the workout—it will be both a lung and leg burner!

This workout is extremely midline and hamstring intensive. The Row and Deadlifts will mimic very similar movement patterns, so you may be breaking your Deadlifts up a bit more with the fatigue of the Row setting in. Choose a load with which you can perform the set of 9 unbroken, set of 15 in 2 sets, and round of 21 in 2-3 sets.

Knees-to-Elbows or Hanging Leg Raises will heavily tax the anterior chain. This movement will seem like a break from all of the posterior-chain action. Ylou should be able to perform sets of about 5-7 on these movements. You’ll likely be able to perform more than that fresh, but with the fatigue of the workout, small sets may keep you moving faster.

Shoot for finishing times around 15 min.

Monday - June 24, 2019

Billy Brown

1RM Power Snatch

We’re kicking off the week with a max-out weightlifting session, as this is the last heavy lift we’re testing this month. Since we are looking to find the heaviest an athlete can lift from the ground, we are going to take ample time to prepare your bodies and give lots of time in the Workout Prep for you to get through lots of warm-up sets. Olympic lifts can feel entirely different from one rep to the next, so make sure you are taking time to be purposeful with your movement and rest until a full recovery has been achieved before going to the next rep.

We’re testing the Power Snatch instead of the Squat Snatch for a bit more variety. This movement is often friendlier to all levels as it is less mobility dependent (for the receiving position). If you haven’t lifted in a while, your power snatch will likely be higher than your squat, so this should be a little more fun for everyone :)  

Friday - June 21, 2019

Billy Brown

Power Lift #2

Back Squat

Speed #2

Run 100 m TT

Power and speed day! Woot! Time to go big on the squats and then get speedy out in the parking lot. Shoot for your one rem max back squat and see where you’re at! If you’re thinking about doing the powerlifting programming as well, this will be a good starting point to find your percentages. Have fun today!

Thursday - June 20, 2019

Billy Brown


Odd Object “Grace”
30 Clean & Jerks for time


Odd Object “Grace”
30 Clean & Jerks for time


You may use any implement except a barbell(Dumbbells, kettlebells, keg, stone, sandbag, Natalie, or anything else odd).  A Strongman twist on a common benchmark. Try something outside of your normal and have fun!

-David

Billy: I’ll give five freesFitAids to anyone who does the whole workout with Natalie as your odd object and posts it on IG