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

 

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) 

 

 

Friday
Oct172014

10.17.2014 Friday

 THE GIANTS WIN THE PENNANT 


RX1

A.

Three sets of:

Goblet Squat x 10-15 reps @ 21X0

Rest 45 seconds

Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010

Rest 45 seconds

Russian Kettlebell Swings x 15-20 reps

Rest 45 seconds

Push-Ups x 10-15 reps @ 2010 (perfect reps, scale to a bench or a bar as needed)

Rest 45 seconds

B.

Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Air Squats

RX2 

A.

Four sets of:

AMRAP 45 seconds of Back Squat (same weight for ACROSS for all sets)

Rest 3 minutes between sets

*10# heavier then last week, build to the weight you will us first then carry the same weight across for all sets.  We are hoping that you kept track of the max weight you used last week.  If you did add 10lb to that for your sets.  If not just feel the weight out in the warm up and do the best you can to estimate a good load.  Keep in mind these should be heavy sets for max reps.  We would rather you move a larger load for fewer reps then the opsite.

B.

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Squat Cleans (135/95 lbs)
*on your 4th and final set complete the 250m Row and 25 Squat cleans for time