Humboldt Crossfit has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

 

First Week at HCF is Free!!

 Send email to info@humboldtcrossfit.com to request your free week  trial

 Click Quickfit tab above for more Quickfit info.

Click Fit 4 Life tab above for more Bootcamp info.

 

                                  

 FREE Crossfit 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

Saturday
Jan142017

Monday 1.16.17

We'll be open for our regular schedule today come see us on your

Warm-up
Run, Bike or Row x 3-5 minutes

Mobility
Foam Roll Legs
Couch Stretch
Squat hold x :60

then....
Three Rounds of
Ring Row x 5-10
Push-Up x 5-10
Squat Therapy x 10

RX1
A. Four sets of
Front Squat x 6-8 reps
rest 45 seconds
Roppe Climb Practice x :60 seconds
rest 45 seconds
PLank x :60 seconds
rest 45 seconds 

B. As many rounds as possible in 14 minutes of
Goblet Squat x 12
Ring Row x 12
Run 250m
Jump Ropex 50 

RX2
A. Five sets of
Front Squat x 4-6 reps
rest 2 minutes between sets

B.  As Many Rounds As Possible in 14 minutes of
Front Squat x 6 (155/115#)
Pull-Up x 12
Run 250m
Rope climb x 1

The ropes will be first come first serve so run fast guys!!  And don't forget to bring protection from rope burn, knee sleeves, tape, shin guards, we have some stuff at the gyms. 

Friday
Jan132017

Saturday 1.14.17

7, 8, 10:30
Teams of 2
800m x Run (Alternate 200m)
70 x KB swings (70#/53#)
60 x Goblet squat (70#/53#)
50 x C2B pull-up
40 x Ring dips
30 x Burpee over partner
20 x Man makers (45#/30#)
1000m x Row (Alternate 250m)

9:30
Teams of 2
400m x Run (Alternate 100m)
50 x Ring row
60 x KB swings
70 x Air squat
80 x Ab mat sit-up

15 min cap

@ 18:00
Alternate whole rounds, 5 rounds each
10 x Cal row
+
5 x Burpee 

Thursday
Jan122017

Friday 1.13.17

Week one of the Meltdown is almost over!! Hopefully you guys are starting to feel the difference clean food and the right amount of it can make on your training.  The first week can be a challenge, don't worry, it gets easier from here.  Keep it up, its worth the struggle!!

Olympic lifting Class today in Eureka!!  We're going to be working on our Snatches!!

Warm-Up
Bike Run or Row for 3-5 minutes
Then
Inch Worm Push-Up x 3
Spiderman walk x 4
Lunge and Twist x 6
then
Footwork

Mobility
 
Distracted hip Capsule mobility x:60 per side (skip to 3:00 of the video)
Distracted hip hamstring stretch x:60 per side

Barbell Warm-up
         +
Barbell Complex 

RX1
As Many rounds A possible in 20 minutes of
Box Jump x 15
Push-Up x 10
Power Clean x 5 (non barbell option; KB Sumo Deadlift HighPull x 10)

RX2
As Many Rounds As possible in 20 minutes of
High Box Jump x 5 (30/24")
Handstand Push-Up x 3
Squat Clean x 1 (225/155# adv)  (185/135# RX) 

ABditioning (private tour)
For time
21-15-9
Calories (bike or row)
GHD Sit-Up (or ab-mat sit-up + Russian twist) 

Wednesday
Jan112017

Thursday 1.12.17

Warm-Up
Bike Run or Row x 3-5 minutes
then
WallSit x:45 seconds
Run 200m (if raining row 250m or bike 12/10 calories)
Plank x :45 seconds
Run 200m
Active Hang from bar x :45 seconds
Run 200m

Mobility
Couch Stretch x :60 seconds
Samson stretch x :60 seconds

RX1&2
Tabata Time!!!
We will be doing 8 internvals of :20 seconds of work, :10 seconds of rest.  You will take 1 minute between rounds, your worst round from each movement will be your score.

DB Strict Press (35/20#)
Toe - 2 - Pillar
DB Renegade Row (no push-up just, hold a plank and do your db, rows)
Bottom to Bottom Air Squat (hold the bottom of the squat during rest time)
Supinated Grip Ring Row (palms up)

Conditioning
Five Rounds of
Row x :60 for max meters
rest x :60

women will be targeting 250m every interval
men will be targeting 300m each interval 

Wednesday
Jan112017

Wednesday 1.11.17

Warm-Up
Run Bike or Row x 3-5 minutes
then
Every minute on the minute x 5
Over head Reverse Lunge x 6-8
Push-Up x 6-8 

Activation
Banded Good Morning x 15
Monster walk

RX1
A.  Three Sets of
Goblet Squat X 10 @30x1
rest 45 seconds
Russian Step-Up x 10 per leg
rest 45 seconds
Weighted Sit-Up x 15
rest 45 seconds

B,  For Time
Ab-Mat Sit-Up x 50
WallBall x 30
Jump Rope x 300
WallBall x 30
Ab-Mat Sit-Up x 50

RX2
A.  Five sets of
Back Squat x 4-6 reps @30x1
rest 2 minutes between sets 

B.  For Time
Toe 2 Bar x 25
WallBall x 50
Double Under x 100
WallBall x 50
Toe 2 Bar x 25