Humboldt Crossfit has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

                                    First  Class Free

 

Bootcamp Classes in Arcata & Eureka!

 

Check the "Start Here" tab, then "Fit 4 Life" for more info & times at both locations.


Try Your First Boot Camp Classe FREE!

This class HITS the cardio hard for all levels of fitness!  This is our best class for beginners, but can accommodate all levels. Come and check it out. Bring a friend!!

Crossfit Introduction Classes in Arcata & Eureka!

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

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

info@humboldtcrossfit.com

Ready to get started today?

There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESSMENT TODAY at the above email or call 707-444-8888

Sunday
Jul242016

MONDAY 7.25.2016

WARM UP

2 rounds

Row 200m

5 pass throughs

5 squat therapy

10 kb swings

  

MOBILITY

Foam Roll T-Spine

 

BARBELL WARM UP

  

RX1

A) EMOTM 10

2 Power Snatch + 3OHS

 

B) AMRAP 6

2,4,6,8 etc

Overhead Squat or Front Squat

Ring Row/Pull up

 

REST 2 MINUTES

 

AMRAP 6

2,4,6,8 etc

Wall Ball

Sumo Deadlift Highpull (Can be done with KB or Barbell)

 

RX2

A) EMOTM 10

1 Snatch

Build in weight to today's heavy single

 

B) AMRAP 6

2,4,6,8 etc

Overhead Squat (95/65)

Pull Up

 

REST 2 MINUTES

 

AMRAP 6
 

2,4,6,8 etc

 Wall Ball (20/14)

Sumo Deadlift High Pull (95/65)



Saturday
Jul232016

SATURDAY 7.23.2016

7,8,10:30AM

TEAMS OF 2, 1 WORKS 1 RESTS

 

AMRAP 10

40 Front Rack Reverse Lunges (125/85)

40 burpees over bar

40 pull ups

40 box jumps

40 weighted sit ups

 

REST 3 MINUTES

  

AMRAP 10

20 Front Rack Reverse Lunges (125/85)

20 burpees over bar

20 pull ups

20 box jumps

20 weighted sit ups

 

REST 3 MINUTES

 

AMRAP 10

10 Front Rack Reverse Lunges (125/85)

10 burpees over bar

10 pull ups

10 box jumps

10 weighted sit ups

 

9:30AM (Free Introductory Class)

Teams of 2, 1 works 1 rests

  

AMRAP 8

30 Reverse Lunges

30 burpees

30 ring rows

30 box jumps

30 ab mat sit ups

 

REST 3 MINUTES

 

AMRAP 8

15 reverse lunges

15 burpees

15 ring rows

15 box jumps

15 ab mat sit ups

 

REST 3 MINUTES

 

AMRAP 8

10 reverse lunges

10 burpees

10 ring rows

10 box jumps

10 ab mat sit ups

 

 

Thursday
Jul212016

FRIDAY 7.22.2016

Clara on top the Podium!

3rd place finish for our girl Clara. Kim finished in 14th overall. Great showing of our athletes representing HCF!

 

WARM UP

2 rounds

Row 250m

10 broad jumps

10 spider stretch

5 inchworm push up

 

BARBELL WARM UP

 

RX1

A) EMOTM 10

Hang Squat Clean + Push Jerk

B) 27-21-15-9

Calorie Row

Thruster

 

RX2

A) EMOTM 10

1 squat Clean + Jerk @ 80-85%

 

B) For time

27-21-15-9

Calorie Row

Thruster (95/65)

 

**If we don't have enough rowers, people can bike. We can also partner people up. one starts on the rower and one on the thrusters. Or run multiple heats :)

 

AB TOWN

3 rounds with a partner

20 partner med ball sit ups

20 medball twists each (one partner must hold hollow sit up position)

 

Wednesday
Jul202016

THURSDAY 7.21.16


 

Update on the Crossfit Games. Awesome job by our competitors. Clara ends the second day of competition in 4th place overall and Kim ends the day in 13th overall. One day left of competition, time to leave it all out on the floor! Good Luck to our AWESOME athletes! 

Event times today are. 

Event 6

Clara 9:20am

Kim 9:55am

Event 7 TBA

 

Todays Programming

WARM UP

2 rounds of

Run 250m

10 walking lunges

10 push ups

 

RX1&RX2

A) Every 2 minutes for 10 minutes

20 Walking Lunges with HEAVY KB or Dumbells

 

B) Teams of 2 Complete For Time

**One Working, One Resting**

100 Calorie Row

100 Ab Mat Sit ups

100 weighted step ups (53/35) **KB held in Front Rack**

10X100m sprints (5 each)


 

Tuesday
Jul192016

WEDNESDAY 7.20.16

 

After 1 day of competition Clara sits in 3rd place overall and Kim in 7th place. 

More events today. 

Event 3 Clara 9:25AM Kim 10:15am

Event 4 Clara 2:50pm Kim 3:25pm

 

 

WARM UP

EMOTM 6

:20 jump rope

6 kb swings

4 air squats

 

Mobility

Foam roll Quads and Hamstrings

Banded Shoulder Distraction

 

RX1&RX2

A) 5x3 minute AMRAP's

10 Single Arm Alternating DB Snatches (55/35)

6 Burpee Box Jump Overs (24'/20')

**RX2 use a smaller box (20"/16") and jump over the entire box**

30 Double Unders/50 Single Unders

REST 1 MINUTE BETWEEN AMRAP'S 

**Score is scored each round**

 

B) This part is done on your own time, if class ends short

coaches can help lead you through if needed.

 

4X20 Glute Bridges

4x20 Barbell Bent Over Row

4x20 Weighted Sit Up's