21 Sep



5 Rounds

9 Deadlifts 225/155

2 Rope Climbs 15/12

Olympic Lifting

10 Min


1 Snatch

1 Hang Snatch

Movement Prep

10 Narrow Grip High Pulls

10 Strict Press

15 Ring Rows

10 Overhead Squats

10 High Hang Squat Snatch

Smash Bar

Roll Shoulder

Roll Traps

Foam Roll

5 MIn


September 23rd

We Back the Blue (check flyers in the gym)

What is We Back the Blue?

Our gym was invited to join the Redding Peace Officers fundraiser event called, “We Back the Blue.” There is a multitude of festivities at the Redding Elks Lodge and our gym is doing a display of fitness to help raise money. This is our gym getting together and doing 1-3 partner workouts to help promote our community and raise money for the Redding Peace Officers. The workouts are:

With a Partner

WOD 1 (10:15)

2 Rounds

50 Push Ups

20 D Ball OTS

WOD 2 (12:30)

60 KB Swings

50 Sit Ups

40 KB Front Squats

30 Burpees

WOD 3 (1:30)

200m Sandbag Run (together)

30 SB Squats

200m Sandbag Run (together)

(8min cap on all WODs)