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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 - August 12, 2019

Billy Brown

10 Lateral Burpees Over Barbell
10 Hang Power Snatches (75/55 lb.)
5 rounds
*Every 90 sec., perform 10 Mountain Climbers

We’re kicking off the week with some fast gymnastics and lightly loaded barbell movement. The couplet is simple, potent, and will tax the legs and heart rate tremendously. The push off the ground and pull to support overhead will also fatigue the upper body. Basically, this couplet is a nasty test of fitness.

The kicker to the workout is that we have an EMOM penalty: Every 90 sec. the workout elapses, athletes perform 10 alternating Mountain Climbers. This will further tax the hips, midline, and shoulders. Begin the workout with Mountain Climbers.

This couplet is truly a test of willingness to keep moving. Since we have a Hang movement with the barbell, bigger sets are beneficial so you don’t have to Deadlift the bar off the ground more, creating more work. The light load here means we want it to be unbroken for the first few rounds, then no more than 2 sets thereafter.

Athletes often use Lateral Burpees as rest. We don’t want you to do that today. We want you pushing the Burpee pace, so if that means you need to break up the barbell movement into 2 sets from the get-go so you have energy to do Burpees at an urgent pace, do it!

Shoot for 15 minutes or less.

Friday - August 9, 2019

Billy Brown

20 Squat Cleans (95/65 lb.)
20 Burpees
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (115/75 lb.)
15 Burpees
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (135/95 lb.)
10 Burpees
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (185/135 lb.)
5 Burpees
5 Russian KB Swings (24/16 kg)

It’s time to finish off the week with a triplet of lightly loaded Russian Swings, an increasing Squat-Clean weight, and Burpees. Descending reps with ascending weight means in the beginning, the stimulus will be more metabolic, while the latter half of the workout will demand more strength as muscle fatigue and technique come more into play. All movements are pretty leg and midline intensive. The Squat Cleans will burn the quads over time, and the shorter cycle time of the Russian KB Swings will put the hamstrings on blast.

Throughout the workout, Burpees and KB Swings will remain a constant. What will increase in complexity is the Squat-Clean weight. As loads increase, volume decreases, which will enable you to keep up a relatively aggressive pace, even as the load gets heavier.

You should be able to do sets of 7-10 with the first Squat-Clean weight, and 5-7 with the second weight. The third set is ideally in sets of 2-3, however, with the compound fatigue of this workout, the reps will likely be performed as fast singles. The last load should be heavy enough that you need to do singles, even fresh.

Russian KB Swings are potent in the sense that there is less ROM, therefore the hamstrings have to fire faster. Focus on quick cycle times with this movement, and pulling the KB back down toward the hips using the lats. All KB Swing sets should be unbroken.

The Burpees are after the Squat Cleans so your heart rates will be jacked. Use the first few Burpees to calm ypur heart rates back down. Perform them at a slower pace (perhaps step down and step up). Then, consistently build in pace and perform all sets around a 75-80 percent effort (a bit of a “recovery” movement since you won’t have load on their bodies).

Goal finishing times will be between 10-15 min. for all. Competitors will be more around the 12-min. mark, with the rest upward of 15.

Thursday - August 8, 2019

Billy Brown

EMOM(Death by)
Minute 1: 5 Bicep curls(each arm)
Minute 2: 5 Hammer Curls (each)
Minute 3: 5 King Kong curls (each)
Minute 4: 21 Gun Salute

Buy out: Using same dumbbells, 1 attempt at max effort DB bench press.

Add 5 reps to each movement each round. The 21 gun salute always remains the same.
Dumbbell: AHAP

Only 1 month left of summer! Not much time left to humiliate dudes(or ladies) at the beach! Better come get a good pump!


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!

Tuesday - August 6, 2019

Billy Brown

Sumo Deadlift

*Optional Finisher

Yesterday was heavily metabolic, and Squat and Press dominant. The emphasis of today’s session is strength, pull and hinge (also, it’s a chance to play with Coach Billy’s favorite lift!). The Sumo Deadlift is a powerlifting variant of the conventional Deadlift, but is more hip and glute intensive, with more of a vertical torso starting position. The wide stance allows for athletes to drop their pelvis’ closer to the ground with the chest up, which is often a good variant for those with low back problems, or even pregnant women.

The intention of today is to spend a lot of time working on this movement as it is a bit newer for most of you. If it’s not new, it’s definitely not as utilized as other movements. The session should be dedicated to 5 heavy sets at the same load across the board.

We’ve included an Optional Finisher at the end of the session that will give you both a posterior chain and lung burn with a Death by KB Swing (Coach Billy’s other favorite movement!)… on the 30 instead of the minute and adding two reps instead of one! It will get spicy fast!

Monday - August 5, 2019

Billy Brown

Thrusters (115/75 lb.)
Jumping Lunges

Happy Monday! We’re kicking off the week with a pretty gnarly, metabolic triplet of monostructural, body-weight, and weightlifting movements. Reps are descending for the Double-unders and ascending for the Thrusters/Jumping Lunges, which is designed to front load the workout with a bit more calisthenics and then ramp up the leg and lung fatigue.

This workout will give you a bit of an Open stimulus (no, it’s a good thing!). There is a good amount of pure fitness involved, but also the skill element of the Double-under, which can get frustrating when under duress if reps become inefficient. Try to find a fine line between intensity and moving well.

Jumping Lunges are alternating and performed in place. Feet must leave the ground to be considered a “jump” with hips fully extending at the top. One foot is one rep (you’re welcome).

As the beginning of the workout is skewed more toward the jump rope, try to be calm, cool, and collected, performing calculated sets (if necessary) rather than going until failure. This will help preserve energy for the later rounds when the barbell and body-weight volume increases.

Another good strategy is to relax and shake your arms out a bit during the Jumping Lunges, as your arms are pressing during Thrusters and holding tension during the jump rope.

Choose a Thruster load that is slightly heavier than normal—you should only be able to perform the first set of 10 unbroken, then 2 sets on the 15s, and lastly 2-3 sets for the remaining rounds.

This is relatively quick, so shoot for a finishing time of around 12 minutes!

Friday - August 2, 2019

Billy Brown

25 Bar Muscle-ups
Every minute, perform
8 Reverse Lunges

40/30 Ring Dips
Every minute, perform
8 Jumping Pull-ups

To finish off the week, we have two consecutive task-priority gymnastics movements in a bit of a chipper format: the Bar Muscle-up and the Ring Dip. The catch is that for every minute you are still working, you’ll perform either Reverse Lunges or Jumping Pull-ups as their “buy-in.”

The “buy-in” movement isn’t intended to tax the other gymnastics movements, but more so add a penalty that will keep the stimulus more metabolic. Bar Muscle-ups and Ring Dips tend to be slower in nature as volume adds up and fatigue sets in. The EMOM aspect of the workout will help keep you moving and give you a bit more structure regarding how to game plan the workout.

This workout will be a test of gymnastics, upper-body pull-push capacity. The second set of Ring Dips isn’t a high number, but the fatigue from the first movement will make the Dips more challenging.

Regardless of how many reps or which variation of the movement you are performing, your “buy-in” should take no longer than 10-15 sec. per round, allowing you to get at least 35-40 sec. of work time in chipping away at the MU or Dips.

The first movement (MU) should take around 8 min. to complete, with the second movement (Dips) taking around 4-5 min.

Wednesday - July 31, 2019

Billy Brown

Push Press


The max set is intended to be done slightly lighter than the set of 6, and the set is terminated when they drop or put the barbell down.

The ascending sets start heavy and decrease in load. We aren’t using percentages because we want you to go on how you are feeling rather than making it formulaic. But, we want you to only just be able to complete each set unbroken, so a rule of thumb would be to decrease the load each set by roughly 5 percent, which will equate to between 5-10 +/- lb. depending on your starting weight.

Make sure you are ready to hit that first set of 1 really hard. We have given you plenty of time and Prep opportunity to hit the intended stimulus. No wasting sets.

We have included an Optional Finisher to get sweaty if for some reason, the 7 sets of lifting didn’t do that for ya. :-)

To get the most out of it, you need to push yourselves really hard. Partnering up with someone that is of similar strength will help you push each other!

You shouldn’t be able to cycle the weights. If you can, it is possibly too light. Each rep should be a struggle, but you should be able to make it through the allocated amount.

Take big rests between sets if possible. Doing a set every 4-5 min. would be ideal.

For the last set, the goal is 6-10 reps.

Tuesday - July 30, 2019

Billy Brown

500-m Row
15 Burpee Jumps Over Rower
Rest 1-2 min.
500-m Row
20 Box Jump Overs (24/20 in.)
Rest 1-2 min.
500-m Row
Crab Walk
Rest 1-2 min.
500-m Row
Plank Shoulder Taps
30 Mountain Climbers

Today’s workout looks mild on paper, but after the first round, you’ll know it means business. :-) The intention for today is to sneak in hard Rowing intervals followed by a body-weight movement to further tax you.

The Burpee Jump over the Rower is done however. They can face forward or lateral. Yes, we know this is potentially dangerous, but so is jumping on a box, so be smart and proceed with caution! See additional scaling below.

We want the goal to be to Row hard and hang on during the body-weight movements. Don’t Row so hard that you simply can’t perform any reps afterward unless you take a 30-sec. breather first. :-) Row around an 80-90 percent intensity, which should be a little quicker than your usual workout pace. Since you are getting rest between rounds, you should be able to up the ante a little.

The body-weight movements shouldn’t be too bothersome to get through, but are enough to make you have to breathe a little harder and really earn that rest.

Monday - July 29, 2019

Billy Brown

Odd Minute: 8 Weighted Pull-ups
Even Minute: 5 Back Squats (185/135 lb.)
5 rounds

Pull-up load: 35/15 lb.

Last EMOM of the month! We love this combo of heavy Pull-ups and moderately heavy Back Squats. Neither compound on the other, but the forced rest periods always make these workouts feel more intense and harder than if they had been written as rounds for time, as an example.

We understand that most people won’t be able to perform the Weighted Pull-ups, but we want that to be what people strive for. Even if you perform 4 reps with weight and 4 without, the stimulus is to try to add more than just body weight in a Pull-up position.

The goal for the Pull-ups is to get at least 15-25 sec. rest, and for the Back Squats, at least 20-30 sec. rest—you will need this going into the Pull-ups. You’ll have a strength for this workout. Some will be into the Pull-ups, and some the Back Squats. Identify your strength and make the other movement really challenging. This might mean you struggle through the Pull-ups, and the Squats aren’t as challenging. That is OK. Ideally, you should be challenged by both, but make it a point to be particularly uncomfortable in one. It is only 10 min.—you’ll be able to handle it. :-)

Friday - July 26, 2019

Billy Brown

Filthy Fifty
50 Box Jumps (24/20 in.)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb.)
50 Hip Extensions
50 Wall-Ball Shots (20/14 lb.)
50 Burpees
50 Double-unders

We have a benchmark workout today for y’all: Filthy Fifty! This is such a classic CrossFit workout. When it first came out, it seemed really daunting to most people (still does!) and now the times that people post are really fast! The first part of the workout usually goes by pretty quickly. The second part is what takes the majority of the time. People usually hit a wall around the Wall Balls and Burpees.

The movements are compounding in this workout. As the workout progresses, even though the movements alone don’t seem that bad, everything ends up feeling a lot worse than normal due to fatigue! It is a brilliantly designed workout in this way. Fifty Burpees never felt as bad as they do in the Filthy Fifty. Usually, it takes most people around 6-8 min. to get to the Wall Balls, and then sometimes, their workout time almost doubles for the last three movements. Seriously, that bad!

Even with that in mind, the pacing for this workout should be to remain as consistent as you can keepit for the first half, and hold on for the last three movements. Keep sets as big as possible while remaining calm and controlling fatigue levels.

Shoot for a 25 minute time today.

Thursday - July 25, 2019

Billy Brown

Death by Stone to Shoulder

Minute 1: 1 Atlas Stone Ground to Shoulder

Minute 2: 2 Ground to Shoulders

Minute 3: 3 Ground to shoulders

…and so on

…and so forth

…and whatnot

Until failure

Strongman Thursday is here! Coach David just made some new Altas Stones for us to play with, so let’s go to work! We’re looking to go as heavy as possible today, so use the warmup time to pick something that’s intimidating, but somewhat manageable (vague enough for you?). Have fun!

Wednesday - July 24, 2019

Billy Brown

10 Clapping Push-ups
5 Candlestick to Handstand
200-m Run
AMRAP 12 min.

A nice simple body-weight triplet for hump day! Twelve minutes of pushing and Running. We have only prescribed the Inverted Burpee for the Competitors on paper, but if you want to give it a go, have at it! The alternative is the Candlestick to Handstand Hold. The Handstand Hold is just a kick up, pause and gain control—maybe 2 sec. up there before coming down.

We ran on Monday, but only 800 m, so today is Running day.  The goal is to rack up around 1 k of Running today in 12 min.

Today, we want the Runs to be the focus. Everyone needs to Run fast. This will make it a little harder to perform the Push-ups and Candlesticks quickly, but that is OK. There is always a tradeoff in workouts, and today we will use the time-consuming Candlestick as the point where you can breathe and get some active recovery.

Ideally, the Push-ups are done unbroken, or maybe deliberately broken into two sets of 5 so that you can keep the pace throughout the workout.

Shoot for at least five rounds today.

Tuesday - July 23, 2019

Billy Brown

7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds

Load: 50/35 lb.

Today we have are doubling up on pulling and hinging from the hip—one from the ground with the Deadlift, and the other from overhead with the Toes-to-Bar. Including the holds, all movements also rely heavily on the midline. We have split the left and right side up for the Deadlifts, with a little break in between to perform the Toes-to-Bars. You will then go straight into the left side again after you have done the right side, so no break there.

We want the sets to be relatively short so you can perform everything unbroken and fairly quickly (hence the rep scheme). The loading is intended to feel light to moderate.

The holds are cumulative—you’ll need to hold for 30 sec. total each effort. If for some reason you break, you need to keep track of the time, and start back up again when you pick up the weight.

We want the whole dumbbell to touch the ground for the Deadlifts, but if you are unable to get into a safe position, have them touch one head only (this would be considered a scale).

We want you to get as close to unbroken on the toes to bars as possible, so if that’s not happening for you, consider a scaling option. Shoot for finishing in under 15 minutes.

Monday - July 22, 2019

Billy Brown

Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (115/75 lb.)

It is a great mix of monostructural and moderate loading using a work/rest protocol. Lots of pulling, so make sure you don’t hang on to that barbell any longer than you need to!

For the first 3 sections, you have 5 min. to get the movement(s) done. You get to rest the remaining time left in those 5-min. sections. For the last section—20 Squat Snatches—you have as long as it takes. Ideally, it shouldn’t take longer than 5 min., but you may be a little fatigued from the previous movements AND 20 Squat Snatches is spicy no matter where they are programmed!

The scoring includes the total time. This means that you will keep track of how long each movement takes, and add those times together at the end. We like this way of scoring for today, because it means that every second counts, making it harder for people to take it easy on any particular movement.

This will kick everyone right in the shoulders to start! Even fresh, 10 Wall Climbs have the ability to slow any gymnastics person right down. Then, going into the Rope Climbs will further tax the shoulders. Take on a slow and steady mindset, but not too slow since you only have 5 min. to get it all done. Most people will probably only get around 1 min. rest.

The Assault bike target calories for the first minute will vary in difficulty depending on the individual. The Assault bike is really challenging for some, and others can crank through the calories (usually bigger guys). So, some people may get up to 2 min. rest afterward, while others may not get any rest. That’s OK.

By the time you get to the Squat Snatches, you may be doing singles or short sets just to get through them. Just keep moving through these as quick as you can, since it is the last movement!

Friday - July 19, 2019

Billy Brown

21 Deadlifts
9 Push Presses
3 rounds

Load: 95/65 lb.

After a week of going below parallel, today we are focusing on posterior-driven, barbell pulling movements with some overhead work. The prescription is light, fast, and potent through this barbell-biased triplet.

With the first two movements requiring a pull from the ground, the stimulus is very hamstring-centric. The light load means you’ll be breathing fire, with heart rates elevated, and not much more to bottleneck your progress in the workout other than sheer will.

With the majority of the workout being a Deadlift, or a variation of it, the hamstrings and low back will get quite taxed today. Both the SDHP and Push Press are compound, explosive, push-pull, leg-driven movements, so these two will be more heart-rate intensive. A good strategy would be to perform the Deadlifts at a steady pace, catch your breath, and hit the other two movements in the triplet with a renewed sense of vigor.

Thursday - July 18, 2019

Billy Brown

Old Skool StrongFit #1
50’ Sandbag Carry
5 Sandbag squats

You choose the weight of the bag. Here’s the catch… You’re not allowed to put down the bag!
it’s OK to fail, but, it is NOT OK to quit! Today will test your legs and core, but most importantly it’s going to test your mental fortitude. Can you hang on?
Have fun!
-David & Nick

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.


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!)