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FREE ON RAMP CLASSES IN BOTH LOCATIONS

Interested in Crossfit but intimidated by what you've seen on ESPN and countless YouTube videos?

We are excited to announce that we will continue to offer our special new promotion to ALL interested athletes of ANY fitness level at Humboldt Crossfit in Eureka as well as our new Arcata location, Humboldt CrossFit Arcata opening September 1st 2014!!! The first On Ramp Classes will begin in Arcata on September 8th.

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 average member comes 3 or 4 times per week, and experiences incredible results as you begin a lifelong, social fitness journey.

Each athlete will be required to attend ALL of the 6 classes in order to perform the movements safely by the end of the series. The group On-Ramp series will introduce the following:

  • Squats, Presses, Deadlift

  • Basic Gymnastics Movements

  • Olympic Lifting (Clean & Jerk, Snatch)

  • Cardiovascular Conditioning (MetCon)  

  • Mobility

  • Safety

To give our athletes the best possible experience, we are offering this promotion in order 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.

Eureka Location:
The next FREE On-Ramp begins at our Eureka location August 25th through September 5th! These classes are held Monday & Wednesday at 630pm and Friday at 5:30pm for two weeks.  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 Eureka" and the start date of the class you would like to attend.  
Don’t wait save your spot today!

Arcata Location:
The next FREE On-Ramp begins at our Arcata location Monday September 8th through September 19th! And we are excited to announce we will be offering 2 sessions in this 2 week period.  The AM session classes are held Monday, Wednesday and Friday at 930am.  The PM sessions are held Monday, Wednesday and Friday at  630pm. Classes will fill up quickly so please click the link below Email us your First and Last name with the heading "On-Ramp Class Arcata" and 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

 

 

Thursday
Aug212014

8.21.14

HCF Arcata in open today from 9am- 1pm!! Its open gym day all day!  Come check out the new gym, you can do the workout we have planned, or come up with your own.  

RX1&2

A.
Bench Press x 4-6 reps
rest 20 seconds
Ring Row x 10 reps
rest 2-3 minutes

B.
As many rounds as possible in 18 minutes of
In teams of three
teamates will alternate 250 meter rows while the other two teammates (1 working, 1 resting) complete as many rounds as possible of
Air Squats x 50
Sit-ups x 40
Push-ups x 30
Pull-Ups x 20

 

 

Wednesday
Aug202014

8.20.14

 

We had a great first day in Arcata, and that is going to continue today.  Come help us break in the new gym at 9am or noon all this week.  Look for our full schedule coming soon.  We're at 550 South G st in Arcata, suite number 26!

RX1
A.
EMOTM for 8 minutes
Even: Thruster x 3 reps
odd:  Burpee x 6 reps

B.
For time
Wall Walk x 5 reps
Push Press x 20 reps
Box Jumps x 30 reps
Double Under x 120 reps
Box jumps x 30 reps
Push Press x 20 reps
Wall Walk x 5 reps 

RX2
A.
EMOTM for 8 minutes
Burpees x 3 reps
Thruster x 3 reps
Goal is max weight lifted 

B.
For time
Handstand Push-Ups x 10 reps
Push Press (75/55#) x 20 reps
Box Jump (24/20") x 30 reps
Double Unders x 120 reps
Box Jumps x 30 reps
Push Press x 20 reps
Handstand Push-Ups x 10 reps 

Tuesday
Aug192014

8.19.14

HCF Arcata open today for 9am and noon classes!  Look for our full schedule coming soon!  

RX1&2

A. Three sets of
Weighted walking lunge x 20 steps
rest 60 seconds
man makers x 5 reps
rest 60 seconds

B.
Tabata
wallballs
Push-ups
situps
pullups
row for calories

8 intervals of :20 of work followed by :10 of rest, take 1 minute between movements, your score is the worst :20 interval at each movement

 

 

 

 

Monday
Aug182014

8.18.14

We are going to start running a few trial classes at our Arcata location this week.... Open to all current members, we'll host classes at 9am and noon, starting Tuesday and going through the end of the week... So plan on hitting those classes if you can Arcata peeps!!! We'll continue to run some classes next week, look for an announcement soon, and our full schedule is just around the corner!!! 

RX1
A.
Three or four sets of
Front Squat x 4-6 reps @33x1)
Rest 60 seconds
DB Shoulder Press x 8-10 reps (20x1)
rest 60 seconds
Plank from Elbows x 60 seconds
rest 60 seconds

B.
for Time
Descending Ladder
Hand Release push-up x 12 reps
100m Run
Goblet Squat x 12 reps 
Hand release push-ups x 10 reps
100m Run
Goblet Squat x 10 reps
etc...
Hand release Push-Ups x 2 reps
100M Run
Goblet Squat x 2 reps 

RX2
A.
Four sets of
Front Squat x 4-6 reps @33x1
rest 20 seconds
Plank From Elbows x 60 seconds
rest 2-3 minutes 

B.
For time
Descending Ladder
Ring Dip x 12
100m Sprint
Squat Clean x 6
Ring Dip x 10
100m Sprint
Squat Clean x 5
Ring Dip x 8
100m sprint
Squat Clean x 4
etc...
Ring Dip x 2
100m Sprint
Squat Clean x 1

The prescribed weight for this workout is 225/135#, so its intended to be heavy, pick something between 80 - 90% of your 1rm

 

Saturday
Aug162014

8.16.14 Saturday

Great week so far everybody let's keep it rolling!!!!

Heres the Game Plan for Saturday at HCF

As always we have an advanced class workout at 8AM

At 9:30am we have our free introduction to CrossFit class. It is a great chance to see what our Level 1/ Weight Management and Basic CrossFit classes look like. Come see the facility meet the coaches and get your body moving.

At 10:30am we have our intermediate level team workout.