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

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

Two great locations to serve you!! 

550 South G Street - Arcata - Suite 26 & 27

1725 Tomlinson St. -  Eureka 

 

Who's ready to for the NEW YEAR?!!

HCF is bringing it, with new New Year's specials!

 We have 3 deals coming your way:

* "The gift of Crossfit!"
 -Current members can buy 1 month for non-members for $100 (includes 2 weeks of on-ramp + 2 weeks unlimited)

*"Bring a Friend"
 -Members get 25% off next month's membership fee when they bring in someone who signs a membership contract. 

* "3 Month Special"
- $150 for the first month includes sign up fee and two weeks of on ramp + 2 weeks of level one
- $75 for 2nd and 3rd months (limited)

January's ON-RAMP schedule:
January 5th-16th: 9:30am and 6:30pm- Arcata
January 12th-23rd: 6:30pm- Eureka
January 19th-30th: 9:30am and 6:30pm- Arcata
January 26th-Feb 6th: 6:30pm- Eureka

 

Call or Email Today to Save Your Spot!!

info@humboldtcrossfit.com

Don't want to wait for the 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

 

Thursday
Dec182014

12.19.14

HCF Holiday party this Saturday at the Samoa mansion!  We're really looking forward to seeing you all there! Party starts at 6, please bring food to share and whatever you're drinking!  There is a white elephant gift giveaway ($25/30) it's at 2 Rideout street in Samoa!  See you there!!

RX1

A.

4 sets of
Goblet Squat x 10 reps @30X1
rest 60 seconds
Russian Step-Ups x 10 reps per leg
rest 60 seconds
T2B Progressions/Practice x 6-8 reps
rest 60 seconds

RX2 A. FrontSquat

Set 1 - 6 reps @ 60%
Set 2 - 5 reps @ 70%
Set 3 - 4 reps @ 80%
Set 4-6 - 3 reps @85-90%

B.  For time 

Run 400m

Deadlift x 21 (275/185#)

Pull-ups x 21

run x 400m

deadlift x 15

pull-up x 15

run x 400m

deadlift x 9

pullup x 9

Run 400m

Thursday
Dec182014

12.18.14

Thursday's Open gym day! Open gym is a great opportunity to make up a WOD you missed, get some extra lifting in or practice some of your skills.  We've got classes at our regular times, and coaches available to help you make the most of your workout.  

 

Christmas Party this weekend!!  Saturday at 6 at the Samoa Mansion!!  Looking forward to seeing you all there!!

RX1
A.
3 or 4 sets of
push press x 6-8 reps
rest 60 seconds
farmers carry x 100m
rest 60 seconds

RX2
A.
6 sets of Push Press
set 1 - 5@60%
set 2 - 4@70%
set 3 - 3@80%
set 4-6 - 2-3@ 85+%

RX1&2
B.
In teams of two
Team mates will alternate full rounds, increasing there rep total by 2 each round for as many rounds as possilbe in 18 minutes of
KB Swing
Box Jump
Push-up

(each teamate will complete rounds of 2-4-6-8-10-12-14-16-18-20 etc... until time expires) 

Wednesday
Dec172014

12.17.14

We are really excited to get the famly together for the holidays!!  December 20th at the Samoa Mansion!  Please come celebrate the holiday's and the coming year with your Humboldt CrossFit Family!

RX1
A.
If you have established a
1RM follow RX2 or :
Four sets of:
Back squat x 5 reps
rest 60 seconds
Hallow Hold x 60 Seconds
rest 60 seconds

B.
For time
Row 1000m
Toe 2 Bar x 40 (or progressions)
Burpee x 30
DB Ground to Overhead x 20 

RX2
A.
5 Sets of:
Back Squat x 4 reps
@ 80% of newly established 1RM
Rest 2-3 minutes between sets

B.
For time 
Row 1000m
Toe 2 Bar x 40
Burpee x 30
DB Ground to Overhead x 20 (45/30#) 

Tuesday
Dec162014

12.16.14

RX1

A.
Learn and practice the
Clean and Jerk 

B.
Five rounds for time of
Pull-Up x 7
Air Squat x 25
Box Jump x 10 

RX2
A.
Take 20 minutes to build to a heavy Clean and Jerk

B.
3 Rounds for time of
Muscle-Up x7 (or Pull-Up x 14)
Air Squat x 50
Hang Clean x 10 (135/95#)

 

Monday
Dec152014

12.16.14

RX1

A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Pull-Ups x 3-5 reps @ 3110
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
heavier then last week on OHS

B.
As many rounds as possible in 10 minutes of
Kettle Bell Swing x 15
Double Under x 30 or single under x 60

RX2
A.
Five Sets of:
Snatch x 5 Reps
@70-75% of last weeks heaviest snatch 

B.
As many rounds as possible in 10 minutes of
Double Under x 30 reps
Power Snatch x 15 reps (75/55#)