Two great locations to serve you!

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka 

 

First CrossFit Class Is Free
Email Below to Schedule 


 Try Your First Boot Camp Class FREE!

This class is going to hit the cardio hard for all levels of fitness!  Come and check it out, bring a friend!!

 

Humboldt Crossfit Introduction Classes 

FREE Intro Classes EVERY Saturday @ 9:30am!! (Both Locations)

 COME HAVE FUN. EXPERIENCE OUR AMAZING COMMUNITY & GET RESULTS. 

 

Ready to get started today? 
There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888

 

Wednesday
Sep022015

Thursday 9.3.2015

First Classes today are at 9:00AM both locations.

Lots of Open Gym time today and everyday, take advantage of it!!

RX1 & RX2 Workout of the Day
In teams of two, with only one partner working at a time, complete:
100 Wall Balls
100 Dumbbell Ground to Overhead Or One Arm DB Snatches Alternating
100 Sit Ups (no Ab Mat)
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:
Wall Balls – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Sit Ups - Hallow Hold
Box Jump Overs – Plank from Elbows

If you do not have a partner you may just do 50 reps of each movement as fast as possible.

Wednesday
Sep022015

9.2.15

RX1&2

"Heavy Weight Wednesday" 

BACKSQUAT

5 - 5 - 5 - 5 - 5

Building to a heavy weight

seem like it may not be enough?  Then maybe you aren't lifting to your full potential when we post strength workouts.  We're going to take the time to get properly warmed up, mobilized and ready to hit these sets with maximum effort.  If you need to get your cardio fix, there will be plenty of time after class!

Tuesday
Sep012015

Tuesday 9.1.2015

RX1 

A.
4 Sets of:
Toes to Bar Progressions x 6-10 Reps
Rest 45 Seconds
Double Under Practice x 60 seconds 
Rest 45 Seconds

Or

3 Supersets of:
20 Weighted abmat  Sit ups – feet anchored, you choose the weight
30 Hip Extensions or 50 Supermans

Supersets are not for time, but there is shouldn’t be extra rest between movements. Rest 2-3 mins after each round


B.

“Black and Blue”

5 Rounds for Time:
10 Power Cleans (if you must, do KBS, but if you can please try Power Cleans)
10 Burpees

RX2

A.
18-15-12-9-6-3 unbroken Toes to Bar for time
– if you are unable to complete a set unbroken, you must rest and repeat that set again.

B.
“Black and Blue”

5 Rounds for Time:
10 Power Cleans (135/95)
10 Burpees

Additional Optional work to be done on your own time
Heres a really cool rowing workout that is availible on the C2 Rower.  Its a good one to practice rowing technique and get some extra conditioning in.  Check it out:

“v1:40/20 r…9″
9×1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record meters for each interval.

Monday
Aug312015

Monday 8.31.2105 "Back to School Baby" 

RX 1

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Bulgarian Split Squat x 6 reps Per Leg @ 30X1 
Station 2 – Strict Wide Grip Pull-Ups x 4-6 reps @ 20X1  
(If you cannot do strict pull-ups try doing jumping.  Jump and pull your chin over the bar and hold for 2 seconds then slowly lower yourself, when your feet touch try to immediately jump again to keep tension) 

B.

"Sweet Lil' Triangle Couplet Baby" 
15 – 10 – 6:
Thrusters 
Pull Ups

 

RX2

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Bulgarian Split Squat x 6 reps Per Leg @ 30X1 Heavier then last week, same weight across all sets.
Station 2 – Strict Wide Grip Chest to Bar Pull-Ups x 6 reps @ 30X2
(add weight if possible)

B.
"Lil' Triangle Couplet" 
15 – 10 – 6:
Thrusters (135/95)
Chest to Bar Pull Ups

Advanced workout Option

“Triangle Couplet”
15 – 10 – 6:
Thrusters (165/115)
Bar Muscle-Ups
If you want to attempt this but the number of Bar Muscle Ups is your limiting factor, reduce the them to 7-5-3.

Friday
Aug282015

"Did you say Snatch?!?" Friday 8.28.2015

Warm up

500 M Row
Junk Yard Dog
Burgner Snatch Warm-Up 

RX1

Part 1.

Option A:
4-6 Sets of:
Hang Power Snatch+Over Head Squat+Hang Squat Snatch
Rest 60 Seconds
Toes to Bar Progressions x 6-8 Reps
Rest 60 Seconds 

Option B: (this is for folks who are totally not interested in snatching:)
EMOTM x 15 Minutes 
Min 1- Weighted Step Up x 8 reps per side
Min 2- Single Arm Dumbbell Shoulder Press x 8 reps per side
Min 3- Plank on Elbows x 30-60 Seconds 

Part 2.

AMRAP 15:
5 Hang Power Snatch or Ground to Overhead
10 Toes to Bar or 10 Knee Raises+10 AB mat-sit ups
15 Box Jump Overs 

RX2

Part 1.

Snatch 
A. In no more then 7 minutes: Work up to a heavy single Squat Snatch from the high hang – pockets.
B. In no more then 7 minutes: Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
This part is for athletes that are experienced with the Snatch.  After the barbell warmup the clock will start and you will move quickly through these lifts. 

Part2.

AMRAP 15:
5 Power Snatch (115/80)
10 Toes to Bar
15 Box Jump Overs (24/20)