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

 

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

 

  Two Locations to Serve You: 

550 South G Street Arcata Suite 26 & 27

1725 Tomlinson St. Eureka 

 

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 are currently reserving spots for our December 1st through 15th Free sessions in Arcat and Eureka.

Call or Email Today to Save Your Spot!!

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
Nov202014

11.21.2014 FRIDAY

 

RX1

A. Four sets of:

Dumbbell or Barbell Bench Press  x 8-10 reps @ 20X1

Rest 60 seconds

Bent over Bar bell row x 15 Reps no tempo make sure you contact your chest on each row.

Rest 60 seconds

Powell Raise 6-8 Reps @ 3131

https://www.youtube.com/watch?v=BxK60HYw760

Rest 60 seconds

 

B. 8 Rounds

30 Seconds Max Wall Ball Shots

30 Seconds Rest

 

 RX2

A.  6 Sets of:

Bench press x 5 Reps @ 80% across

Rest 2-3 Min Between  sets

While resting

Bent over Bar bell row x 15 reps same weight or heavier then last week no tempo, get your pump on here!

 

B.  For Time

6 x 25 Unbroken Wall Balls (20/14)

Rest as needed to complete all 6 sets unbroken

 

 

 

 

 

Wednesday
Nov192014

11.20.2014 THURSDAY

Open Gym Day

Missed a WOD? Come in and get some make up work done.  If this is a recovery day, don't forget to take advantage of the 6:30 Yoga class in Eureka to take that recovery to the next level.

 

Clean and Jerk Day

Take 20 Min to build up to quality 1 Rep Max Clean and Jerk for the Day.

Make sure to use this time to focus on technique over weight lifted.  Take advantage of your coaches to work on your weaknesses and become more proficient in this highly skilled movement.

Group Warm Up - Barbell Complex, Technique starts here.

10 Min Double Under Technique Practice

https://www.youtube.com/watch?v=bWqBG7lklrk

RX1 & RX2

“Annie”

50-40-30-20-10

Double Unders

Ab-Mat Sit-Ups

 

 

Tuesday
Nov182014

11.19.2014 WEDNESDAY

 

RX1

 A. Five Sets

Kettlebell Front Rack Reverse Lunges x 5 reps per leg

Rest 60 Seconds

Strict Ring Rows x 5 Reps

Rest 30 Seconds

Jumping Pull-Up Negatives x 5 Reps

Rest 90 Seconds

 

B. 12 Min AMRAP

5 Man Makers

10 Air Squats

 

RX 2

A.  Every 3 min for 15 MIn (5 sets)

Front Squat x 5 Reps @42x1 Across  (yes 4 second descent, 2 second hold in the bottom)

3-5% Heavier Then last week.  This will be the last week of the tempo cycle

 

B.  12 Min AMRAP

5 Handstand Push-Ups

10 Pull-Ups

15 Pistol Squats

 

Tuesday
Nov182014

11.18.2014 Tuesday

 

RX1

A.

Three Sets of:

Dead Lift x 6-8 Reps

Rest 60 Seconds

L-Seated DB Press x 10 Reps

Rest 60 Seconds

Back Ext. to Sorenson Hold x 5 Reps @ 4114 (4 seconds down with a 4 second hold in the upright position)

http://moveskill.com/movement/instructional-biering-sorensen-test/

Rest 60 Seconds

B.

3 Minute AMRAP

400 M Run

Max Push Press

Rest 2 Min

3 Minute AMRAP

500 M Row

Max Box Jumps

Rest 2 Min

Repeat

 

RX 2

A.

Every 2 Minutes for 12 minutes (6 sets)

Deadlift x 5 Reps @ 85% Across ( 5% heavier then last week, reps should be touch&go)
If your form is perfect on the deadlift and you are getting board during the rest feel free to add 5-10 Strict Hand Stand Push Ups or Push Ups between sets. 

 

B.

3 Minute AMRAP

500 M Row

Max Box Jumps (24/20 Adv. 30/24)

Rest 2 Min

3 Minute AMRAP

400 M Run

Max Push Press (95/65)

Rest 2 Min

Repeat

 

 

Monday
Nov172014

11.17.2014 Monday

 

RX 1

A.

Four sets of:

Back Squats x 8-10 reps @ 3111 (32X1 to increase challenge)

Rest 60 seconds

100 m Farmers Carry

Rest 60 seconds

Accumulate 60 Seconds of Hollow Body Hold

great video on hallow holds   http://moveskill.com/movement/instructional-hollow-body/

Rest 60 seconds

B.

3 Rnds for Time

25 KBS

25 Burpees


RX2

 

6 Sets of:

Back Squat x 5 Reps @ 85%

Rest 2-3 min between sets

Perform 8-12 strict toes 2 bar

between sets of back squat.

This is heavier then last week.  Have you been keeping track?  Remember this is a progressive cycle that is ment to build you up to a new 1 rep max.  Please take these squat sessions seriously and hit the propper weight for all the sets, and force yourself to hit the full range of motion.  IE setting up a butt target so you reach propper depth.. If you follow these directrions your squat will get stronger. 

 

B.

3 Rnds for Time

25 Undbroken Kettlebell Swings (53/35)  Challenge yourself to get all 3 rnds undbroken. 200M Run Penalty each time you drop the Kettle Bell!!

25 Burpees