HCF presents

"The Clara Throwdown"!

This is a benefit throwdown to support Clara Allen and her family go to the games!  

 Saturday June 25th

Click on the EVENTS tab above to register

 Humboldt has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

                                   First 2 Classes 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 2 Boot Camp Classes 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

Wednesday
May252016

Wednesday 5.25.2016

Kelly's First time on the Podium!

Group Warm-up/Pre-Conditioning
60 seconds Active Spidermans
2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups
30 seconds Dive-Bombers Downward dog to plank to cobra to downward dog
1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups
30 seconds Air Squats

Olympic Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats

Mobility
Pigeon Pose - 90 seconds each hip.

Front Rack Stretch - 2:00 Love this one!!!
Lay on your belly, arms out in front of and bent at 90 degrees.
Two goals:
1) Keep your elbows as close together as possible
2) Reach out in front of you distancing your elbows from your hips as far as possible
Stretches out the chest, shoulders and triceps, allowing a better front rack position.

RX1
A.
Squat Clean or Hang Squat Clean
Every 2 minutes for 14 minutes do 2-3 Reps or 30-40 Sec of attempts

B.
4 Rounds of
12 SDLHP
12 DB Press or :45 HS Hold

RX2
A.
Squat Clean x 2 Reps
Every 2 minutes for 14 minutes:
Build to heaviest 2 reps in :30

B.
4 Rounds of
12 SDLHP (115/75)
12 HSPU

 

 

Monday
May232016

Tuesday 2.24.2016

Here is most of the HCF Competitors that threw down at the Top Box Challenge last weekend. 
They Represented well as usual, we had 2 First Place finishes!!!  Kelly Ridgway in women's scaled, and Team Swole Patrol Eric, Cory and Brandon taking the men's RX Team Division
Competition can be one of the most rewarding and community building activities you can do as a Crossfitter.  If you are interested in challenging yourself talk to one of your coaches.

Warm-Up/Mobility

Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
After each round, complete (not for time)
5 Slow PVC Good Mornings
5 Slow PVC Back Squats
5 Walkouts*  Sumo Style inch worm, keep back flat and feet planted walk hands out and back.
5 Spidermans each leg

1:00 per side hamstring Smash (Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.)
1:00 per side Pec Smash

1:00 per side couch stretch

10 Kips
10 Shuttle Runs
10 Pull-Ups
10 Shuttle Runs

RX2

20 Min AMRAP
800m Run
60 Alt DB Snatches (55/35)
600m Run (400+200M)
40 Pull-ups
400m Run
20 Ring Push-ups
(if you finish 1 round start to work your way back up with a 400m Run then pull-ups an so on)

RX1

20min AMRAP
600m Run
40 Alt DB Snatches
400m Run
30 Pull-ups
200m Run
:15 Ring Plank + 5-10 Regular Push-ups

(if you finish 1 round start to work your way back up with a 200m Run then pull-ups an so on)

Monday
May232016

Monday 5.23.16

Group Warmup

500m Row

2 rounds

10 x One legged deadlift

10 x Walking lunge per leg

15 x Ab mat sit-up

15 x Glute hip bridge

 

RX1

A. 3 or 4 sets:

Deadlift x 6-8 reps @ 30X1

Rest 1 min

Double under practice x 60 sec

Rest 1 min

 

B. AMRAP 10 min 

10 x Thruster

10 x Box jump

10 x H.R. push-up

 

RX2

A. Every 2 min for 12 min (6 sets)

Deadlift x 4-6 reps 

Building in weight

 

B. For time:

21-15-9 

Thruster (95#/ 65#) adv(115#/75#)

Box jump (24"/20")

H.R. push-up

 

AB TOWN!

30-20-10

Toes-2-pillar

Russian twist per side

*30 sec side plank per side after each set

Saturday
May212016

Saturday 5.21.16

Deck of Cards!
Hearts - Deadlift
Diamonds - Back Squat
Clover - push press
Spade - Hang Clean
Aces - 400m run

Prescribed weight is (95/65#)  Athletes will complete the corrisponding number of reps for each movement as the cards are pulled.  Face cards are all worth 10.  The class will be serperated into two teams, whichever athlete completes the required rep for each card will win it for their team.  Team with the most cards at the end of the workout wins.  TIME CAP 40:00

RX1 - and the Free 9:30 Class
Hearts - KB Hign Pull
Diamonds - Goblet Squat
Clover - Ab Mat Sit-Up
Spade - KB Swing
Aces - 200 m run

Thursday
May192016

FRIDAY 5.20.16

WARM UP

Row/Run/Bike 3 minutes

2 rounds

5 inchworm push ups

10 broad jumps

15 Kettlebell Swings

 

BARBELL WARM UP

 

RX1

With a Running Clock

@0:00

9 minutes to find 3RM Front Squat from a Rack

@12:00

AMRAP 7

10 Dumbell Ground to Overhead

10 Calorie Assault Bike/Row

@22:00

4 Rounds for Time

10 pull ups/ring rows

15 wall balls

**12 minute time cap**

 

RX2

With a Running Clock

@0:00

9 minutes to find a 3RM Front Squat (from the ground)

@12:00

"Grace"

30 Clean and Jerks (135/95)

**7 minute time cap**

@22:00

4 rounds for time

10 pull ups

20 wall balls (20/14)

**12 minute time cap**

 

OPTIONAL AB WORK

3 Rounds

15 weighted sit ups

15 back extensions/supermans

1 minute weighted plank hold