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

 

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

 

  New Arcata Location:  

550 South G Street Arcata Suite 26 & 27 

 

We are proud to offer some exciting new deals to help get you started!!

 

  • Four Month Special  - Available in Arcata, pay UP FRONT for 4 months of unlimited classes for $500, no commitments, no sign-up fees, and only $125 per month!!!
  • Arcata Grand Opening Special - Sign up for three months and pay only $135 per month, with no extended commitments, or sign up fees. 

 

 FREE 2-WEEK ON RAMP OFFERED AT BOTH LOCATIONS

We are offering a FREE Two Week On-Ramp course which will consist of 6 small group training sessions led by our certified instructors.  

If you are completely new to CrossFit, you will need to start with our On-Ramp series. This series will familiarize you with the 9 foundational movements found in CrossFit.

We require this to ensure that you are able to safely perform a workout before you join our regular daily classes.

Aside from learning the essential movements of Crossfit, attendees will receive a better understanding of the philosophy behind the Crossfit training program as well as our nutritional strategies.

Our goal is to introduce new athletes to the CrossFit methodology and movements in a comfortable, safe environment.  The classes are designed to help you build the confidence and familiarity with what we do in our everyday classes.

 

Free On-Ramp Eureka Location:

 The next FREE On-Ramp begins at our Eureka location October 6th through 17th at the following times:

  • Monday       @ 6:30pm
  • Wednesday  @ 6:30pm
  • Friday         @ 5:30pm 

Free On-Ramp Arcata Location:

The next FREE On-Ramp begins at our Arcata location Monday October 6th through 17th

We are offering 2 sessions in this 2 week period:

 

  • The AM session classes will be: Monday, Wednesday, and Friday @ 9:30am.  
  • The PM sessions will be: Monday, Wednesday and Friday @ 6:30pm.

 

Classes will fill up quickly so please click the link below and Email us your First and Last name with the heading "On-Ramp Class Arcata" or "On-Ramp Class Eureka" as well as the start date of the class you would like to attend.  Please specify AM or PM session.  

Don’t wait, save your spot today!

info@humboldtcrossfit.com

Don't want to wait for the free On-Ramp sessions? 
On-Ramp, is not the only way to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888

 

Friday
Oct242014

10.24.14

RX1
A. Three sets of
Push Press x 6-8 reps
rest 60 seconds
Russian Step-Ups x 8-10 per leg
rest 60 seconds
Double Under Practice x 60 seconds
rest 60 seconds

B. AMRAP 10
Thruster x 10 reps 
Burpee Box Jump Over x 1
Ab-Mat Sit-Up x 20
Burpee Box Jump Over x 1

RX2

A. Four sets of
Push Press x 4-6 reps
rest 20 seconds
Max Double Unders in 30 seconds
rest 2 minutes

B. AMRAP 10

Thruster x 10 reps (95/65#)
Burpee Box Jump Over x 1
Double Under x 40
Burpee Box Jump Over x 1

Thursday
Oct232014

10.24.14

RX1&2
A. Three sets of
Bulgarian Split Squats x 4-6 reps per leg
rest 60 seconds 
Battle Rope x 30 seconds
rest 60 seconds

B. In teams of Two with only one partner working at a time alternating full rounds  
AMRAP 6 
Push-Up x 10
Overhead Squat x 10 (75/55#) 

rest 3 minutes

AMRAP 6
Burpee x 5
Thruster x 10 (75/55#)

rest 3 minutes 

AMRAP 6
Sit-up x 10
Push Press x 10 (75/55#) 

 

Tuesday
Oct212014

10.22.14

RX1
A. EMOTM for 12 minutes of
Head Cutters x 5 reps
Building in weight (grab the KB you normally use, and the next size up!)

B. Three rounds of 
Infinity Ladder AMRAP in 4 minutes of
Goblet Squat x 2
KB Swing x 2
Ring Row x 2
rest 4 minutes
(start with 2 of each, and increase by 2 reps each round... 2 squats, 2 swings, 2 rows, 4 squats, 4 swings, 4 rows, 6, 6, 6, etc....) 

RX2

A. EMOTM for 12 minutes
Squat Clean x 1 +
Front Squat x 2
Building in weight

B. Infinity Ladder AMRAP in 4 minutes of 
Squat Clean (185/125#)
Bar Muscle Up

rest 4 minutes

Infinity Ladder AMRAP in 4 minutes of
Squat Clean (155/105#)
C2B Pull-Up 

rest 4 minutes

Infinity Ladder AMRAP in 4 minutes of
Squat Clean (135/95#)
Pull-Up

each round starts with 1 rep of each movement, then 2 of each, 3 of each, etc... until time expires.

Scaling this workout is easy, pick a heavy, medium and light weight clean then access your pull-up situation, you can just do pull-ups every round if that suits you best or start with the your most difficult option and finish with your easiest option, (example pull-up, jumping pull-up, ring row) 

 

Tuesday
Oct212014

10.21.14

Scheduling note, we won't have open gym in arcata today from 9:30 - 12.  Sorry guys.  We'll be back at it tomrrow.

RX1
A. Three sets of
Deadlift x 6-8 reps @30x1
rest 60 seconds
Push-up x 10-15 reps
rest 60 seconds
DB Row x 8-10 reps per arm @ 20x1 
rest 60 seconds

B. For Time
Row 500m
KB Swing x 50 reps
Box Jump x 40 reps
Ab Mat Sit-Up x 30 reps
Push-up x 20 reps
Deadlift x 10 reps
Run 400m  

RX2
A.
Five sets of
Deadlift x 3 reps                   
rest 2 -3 minutes between sets

B.
For Time
Row 1000m
KB Swing x 50 reps
Box Jump x 40 reps
Deadlift x 30 reps (225/155#)
Run 800m 

Monday
Oct202014

10.20.14

RX1
A.
Four sets of
Strict Pull-Up x 6-8 reps
rest 60 seconds
Hand Stand Practice x 60 seconds (kick up, hold, negative, HSPU, Kipping etc...)
rest 60 seconds
Row or Bike x 60 seconds for max calories
rest 60 seconds 

B.
For time
Accumulate 3 minutes of plank hold
Mountain Climbers x 50 reps
Air Squat x 50 reps
Push-Up x 25 reps
Air Squat x 50 reps
Mountain Climbers x 50 reps 
Accumulate 3 minutes of plank hold

RX2
A.
Four Sets of
Weighted Pull-Up x 4-6 reps
rest 60 seconds
Strict Hand stand push-ups x max reps
rest 60 seconds
Row, Bike or Double under x 60 seconds for max effort 
rest 60 seconds

B.
For time
Burpee Muscle-up x 5 reps
Handstand push-up x 15 reps
Air Squat x 50 reps
Double Under x 100 reps
Air Squat x 50 reps
Hand Stand push-up x 15 reps
Burpee Muscle-up x 5 reps

(if you don't have muscle up, substitute 10 Burpee Chest to Bar Pull-Ups)